Many muscle builders ask how they can "increase muscle mass/volume" and how to become stronger and bigger. Athletes need a diet that will promote the gain of muscle mass and strength while training.

Add Calories To Add Muscle

If the main objective is to increase the size of muscles, bodybuilders need to work with a strength-training program challenging and "filling" your daily food intake with 500 to 1000 calories. With the calories from the three macro nutrients (carbohydrates, proteins and fats), the body can use proteins obtained from food to build muscle. But if the muscle builder does not consume enough calories, the body's protein reserves are used for energy and muscle gain is limited. Contrary to what most bodybuilders believe, the extra calories needed for lean muscle mass do not come exclusively from protein.

Protein Is Only Part Of What Is Needed

Amino acids are the building blocks of proteins. Although proteins provide amino acids to promote muscle growth and recovery of strength training, the most important macro nutrient for building muscles are carbohydrates. Adequate intake of carbohydrate is important in loading the body with the ideal form of energy for stronger workouts and saves amino acids for muscle building and recovery.

Although protein requirements of athletes are higher than those of non-muscle builders, research shows that most muscle builders can eat enough protein without using additional supplements or following a high protein diet. Protein is found in meat, poultry, fish, dairy products, eggs, nuts and dried beans.

Time Can Make A Difference

Recent research shows that consuming carbohydrates and protein within the first 30 minutes after training, is an effective time to restore amino acids and carbohydrates in the muscles, preparing them for the next job. Eating a snack at this time is a way to add 500 to 1000 calories a day, necessary for muscle building program. A good choice would be foods like a turkey sandwich, crackers and cheese or an energy bar, containing between 7 to 14 grams of protein.

Diets High In Protein And Protein Supplements

Protein supplements or changes to a high protein diet are not effective for muscle builders who already consume enough calories and protein foods two to three times a day.

This is because:

• Athletes gets enough protein for muscle growth and repair through a usual mixed diet.

• The proteins from foods or supplements work the same way in the body.

• An extra amount of protein that the body does not need to be burned for energy or stored as fat.