Name: Playbook - Sarah Herse - How to eat for muscle gain
Uploaded: 2024-03-20T21:08:54.402Z
Duration: 5 min
Description: How to eat for muscle gain

How to eat for muscle gain

1. Eat enough food! The body will put on muscle more easily in a caloric surplus. Try to gain 0.5-1.5% of bodyweight per month to minimize fat gain while supporting muscle growth. Beginners can get away with a higher rate of gain, while more advanced lifters should go slower. Is it possible to gain muscle without gaining weight? Yes - "main-taining" will be a slower process but is definitely doable and an acceptable approach for the general population.

2. Eat enough protein! Protein is essential for building muscle. Aim for ~1 gram of protein per pound of lean body mass per day. (I.e. If you're a 150 pound woman at 25% body fat, you would need ~115 grams of protein per day.) Spread your protein into 3-5 servings throughout the day

3. Fuel your workouts:  Consuming carbs/protein pre & post-workout can help prevent muscle catabolism and can accelerate recovery. Avoid training fasted if possible & try to get food in within an hour or two of training.  High carb, moderate protein & low fat is ideal for peri-workout meals.

4. Supplement as needed. Once you have diet & training on point, consider adding supplements to support muscle growth. Some proven supplements to consider: protein powders, creatine, citrulline malate, tart cherry, betaine, EAAs, & beta alanine. I recommend starting with protein powders (to help hit protein goals) & creatine first, then you can experiment with some of the others.  I use PEScience for all my supplements (code SARAH)

How to eat for muscle gain

1. Eat enough food! The body will put on muscle more easily in a caloric surplus. Try to gain 0.5-1.5% of bodyweight per month to minimize fat gain while supporting muscle growth. Beginners can get away with a higher rate of gain, while more advanced lifters should go slower. Is it possible to gain muscle without gaining weight? Yes - "main-taining" will be a slower process but is definitely doable and an acceptable approach for the general population.

2. Eat enough protein! Protein is essential for building muscle. Aim for ~1 gram of protein per pound of lean body mass per day. (I.e. If you're a 150 pound woman at 25% body fat, you would need ~115 grams of protein per day.) Spread your protein into 3-5 servings throughout the day

3. Fuel your workouts:  Consuming carbs/protein pre & post-workout can help prevent muscle catabolism and can accelerate recovery. Avoid training fasted if possible & try to get food in within an hour or two of training.  High carb, moderate protein & low fat is ideal for peri-workout meals.

4. Supplement as needed. Once you have diet & training on point, consider adding supplements to support muscle growth. Some proven supplements to consider: protein powders, creatine, citrulline malate, tart cherry, betaine, EAAs, & beta alanine. I recommend starting with protein powders (to help hit protein goals) & creatine first, then you can experiment with some of the others.  I use PEScience for all my supplements (discount code: Sarah15).

How to eat for muscle gain

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