Question 1

Which food is best for muscle gain?

Accepted Answer

Whole, nutrient-dense foods are the best choice for building muscle. This means choosing whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables.

Protein

Protein is essential for building and maintaining muscle. Aim to consume 1 gram of protein per pound of body weight each day (7). Good sources of protein include chicken, turkey, fish, tofu, eggs, and dairy products.

Carbohydrates

Carbohydrates provide the fuel your muscles need to perform during workouts (20). Opt for complex carbohydrates such as whole grains, sweet potatoes, brown rice, quinoa, and fruits instead of simple carbohydrates such as sugary snacks and ultra-processed foods.

Healthy Fats

Incorporating healthy fats into your diet is important for muscle gain. Healthy fats help with hormone production, cardiovascular health, and energy levels (21). Choose sources such as avocados, nuts, seeds, olive oil, and fatty fish such as salmon.

Fruits and Vegetables

Fruits and vegetables are packed with vitamins, minerals, and antioxidants that support muscle growth and repair. Aim to include a variety of colorful fruits and vegetables in your meals to ensure you get a wide range of essential nutrients.

Hydration

Proper hydration is essential for muscle growth. Water helps transport nutrients to your muscles and helps with the removal of waste products (22). Aim to drink at least half your body weight in ounces of water each day, and more if you’re physically active or live in a hot climate.

Supplements

While it’s best to get most of your nutrients from whole foods, supplements can be a helpful addition to your diet for muscle gain (23). Creatine, protein powders, and branched-chain amino acids (BCAAs) are commonly used by athletes and bodybuilders to support muscle growth.

Question 2

What should you drink to gain muscle?

Accepted Answer

To gain muscle, drink the following beverages that can support muscle growth:

Chocolate Milk: Chocolate milk contains a good balance of carbohydrates and protein, which makes it an ideal post-workout recovery drink. The protein helps repair muscles, while the carbs replenish glycogen stores (24).
Green Tea: Green tea is rich in antioxidants called catechins, which may help with fat loss and improve exercise performance. It also provides a mild caffeine boost for energy (25).
Whey Protein Shake: Whey protein shakes are a convenient way to increase protein intake, which is essential for muscle repair and growth (12). They are quickly absorbed by the body, which makes them ideal post-exercise.
Beetroot Juice: Beetroot juice is high in nitrates, which can relax blood vessels to enhance blood flow. This improved circulation may help deliver more nutrients to muscles during workouts (26).
Tart Cherry Juice: Tart cherry juice has been shown to improve sleep quality in athletes, which is essential for recovery (27).
Bone Broth: Bone broth is an excellent source of collagen, amino acids, and minerals that support joint health and muscle recovery (28). It can be a comforting and nutritious addition to a muscle-building diet.
Banana Smoothie: Bananas are rich in potassium, which helps prevent muscle cramps and supports proper muscle function (29). A banana smoothie with added protein sources can be a satisfying post-workout snack.
Water: Staying hydrated is essential for optimal muscle function and recovery. Water supports nutrient transport, temperature regulation, and overall performance during workouts (30).

These beverages offer a diverse range of nutrients that can help with muscle-building, recovery, and overall performance when combined with a balanced diet and regular exercise routine.

Question 3

What is the best eating schedule to gain muscle?

Accepted Answer

The eating schedule that allows you to consume enough nutrients to support muscle growth and recovery while balancing your daily activities is the best one for gaining muscle. This may vary depending on your individual needs, but a general guideline could be:

Breakfast: Consume a high-protein meal within an hour of waking up to jumpstart muscle repair and growth.
Pre-workout: Eat a small snack containing carbohydrates and protein 1-2 hours before you exercise to fuel your workout.
Post-workout: Within 30 minutes of completing your workout, eat a meal or snack that includes protein and complex carbohydrates to replenish glycogen stores and help with muscle repair.
Mid-morning and Mid-afternoon: Eat a small snack or meal that includes protein, healthy fats, and complex carbohydrates to support energy levels and muscle recovery between meals.
Lunch: Eat a well-balanced meal with lean proteins, complex carbohydrates, healthy fats, and plenty of fruits and vegetables.
Dinner: Similar to lunch, you should aim for a balanced meal that includes all the food groups. This is also a good time to incorporate any supplements you may be taking.
Bedtime Snack: Consuming a protein-rich snack before bedtime can help prevent muscle breakdown overnight and help with muscle repair.

Remember that everyone’s eating schedule will look different and that it’s important to listen to your body and adjust as needed.

Question 4

How can I build muscle in 7 days?

Accepted Answer

7 days is hardly enough time to see significant muscle growth, but you can still make some progress by following these tips:

Focus on Compound Lifts: Compound exercises such as squats, deadlifts, and bench presses target multiple muscle groups at once and are a more efficient way to build muscle(31).
Increase Training Volume: Increase the number of sets and reps you perform for each exercise to increase training volume and stimulate muscle growth (32).
Progressive Overload: Continuously challenge your muscles by gradually increasing the weight or intensity of your workouts throughout the week (33).
Eat Enough Protein: Aim for at least 1 gram of protein per pound of body weight to support muscle growth and repair.
Stay Hydrated: Proper hydration is essential for optimal muscle function during exercise (30).
Get Enough Rest: Adequate rest and sleep are essential for muscle recovery and growth. Aim for at least 7-9 hours of sleep each night (34).
Focus on Form: Make sure you’re performing exercises with proper form to target the intended muscle groups and prevent injuries.

Meal Plans