7 Diet changes you need to make to build muscle

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Published: February 27, 2022

Whether you are a male or a female, you could definitely benefit from building some muscle. Muscle mass is one of the prerequisites for long and healthy life, as well as a life of higher quality. But once you start focusing on attending the gym on a regular basis and you start lifting heavy weights, you are going to realize that your workouts alone can’t provide you with quick and sustainable results. In order to continuously gain more muscle mass, you need to make some dietary changes. We here at DubaiPT will be more than happy to bring your attention to the seven diet changes you need to make to build muscle – and you need to implement them as soon as possible.

The seven diet changes you need to make to build muscle

If you want to see the best results, as well as the most sustainable ones, it would be best to implement all seven changes as soon as possible. However, if you find it impossible to start with all of these entries, make it your mission to start small. Implement one change in your everyday life and see how well you fare. If you like how you feel, it’s highly likely that you will get the motivation that you need to change your life and get a monthly meal plan Dubai professionals will make for you.

A woman flexing her arm muscles.
Strong and lean muscles require a lot of work and sacrifices.

1. Eat protein – and plenty of it

If you are going to focus on just one change in diet at first, let it be this one. Protein is the building block of muscle that helps it grow and expand. This muscle-building macronutrient contains the essential amino acids which help rebuild the tiny tears in the muscle that are created as the result of strength training. But the key to protein is in just the right consumption. There is an ideal number of grams of protein for every person, which is why getting a tailored muscle gain diet plan 7 days long is a good idea, as you will have professionals who will calculate just how much protein your body needs for the best results.

2. Consume protein at the right moment

While it’s important to eat enough protein with every meal, there’s still one moment in your day where consuming high-quality protein is crucial – right after your workout. After strength training, your body goes through hormonal changes that you need to use to your advantage. A surge of amino acids right after your workout will help your muscles rebuild and repair, resulting in muscle growth. This is one simple-to-implement diet change that helps you build muscle with the help of timing.

3. Eat more calories

There’s no way around it – if you want to build muscle, you need to consume more calories and gain some weight. But bear in mind that weight gain in a healthy manner isn’t the same thing as gaining fat. Whether you are working with a personal trainer in Dubai or working out on your own, creating a meal plan that will have you in a caloric surplus is crucial for gaining muscle mass. Extra calories will also give you more energy to power through your workouts, and we all know that it’s difficult to have impressive muscles without grueling sessions.

A woman eating a snack.
Calories that are coming from healthy food choices aren’t your enemy.

4. Don’t avoid carbs

You probably know at least one person that has sworn off carbs in every shape and form. But if you are searching for dietary changes that you need to make in order to build muscle, you can’t let carbs be your enemy. They are a very important source of energy that helps you get through the day – and your workouts. Carbohydrates are one of the three main macronutrients that are essential for keeping our bodies healthy, strong, and functioning. Don’t worry – a moderate amount of carbs with sufficient movement throughout the day is enough to help you keep your weight under control.

5. Don’t eat too much

It’s important to consume more calories than you do at the moment – but that isn’t an excuse to overeat. And it doesn’t matter if you eat only healthy foods, as calories are calories, whether they are coming from healthy or unhealthy food choices. If you are someone who tends to overeat, you need to identify the situations that serve as triggers. Are you an emotional eater? Do you eat when you are bored? Or do you simply find it hard to control your appetite? Whatever the case may be, you need to get your eating habits under control if you want to gain muscle and even lose weight.

6. Cut out junk food

Junk food shouldn’t be a part of your everyday diet no matter your fitness goals. But if you are trying to focus on diet changes you need to make to build muscle, then you should make an effort to cut out junk food completely. Of course, bear in mind that a slice of pizza once in a blue moon can’t really hinder your results. But if you consume junk food every other day, you can’t expect to have a lean body and a physique that will show off every muscle.

Sweets - avoiding them is one of the diet changes you need to make to build muscle.
Having a sweet tooth makes it difficult to avoid junk food.

7. Stay hydrated

Hydration, nutrition, sufficient sleep, and exercise are the holy grail of being healthy. Staying hydrated is, first and foremost, important for all of your daily functions. Thus, a sufficient intake of fluids will also help you build muscle by replenishing your body after a big workout. While water should be your main source of hydration, keep in mind that you can also opt for sports drinks that contain electrolytes. Electrolytes are vital to many key functions in the body, which is why drinks enriched with them are recommendable.

The right time to focus on the diet changes you need to make to build muscle is now! Whether you have been frequent at the gym or are at the very beginning of your fitness journey, nothing bad can come out of having healthier habits. You will certainly start noticing positive changes in your physique and muscle volume once you start making the necessary dietary changes.


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