Building muscle is a combination of exercise, sleep, and diet. Of these three, diet might be the most important factor when it comes to gaining muscle.

Without properly fueling your body, it’s impossible to achieve your muscle-building goals, no matter how hard you work out. If you’re struggling to see results in the gym, it might be time to make some changes to your diet. Here are some tips to help you gain muscle.

1. Eat Enough Protein

If you want to build muscle, you need to eat protein. Protein is the building block of muscle and is essential for repair and growth. Aim to eat 1 – 1.5 grams of protein per pound of bodyweight per day.

This can be in the form of chicken, fish, beef, tofu, legumes, and dairy products. Here are some examples of high-protein foods:.

Chicken breast
Tuna
Soybeans
Cottage cheese
Egg whites
Quinoa

2. Focus on Whole Foods

When it comes to building muscle, whole foods should be your main source of nutrition. Whole foods are minimally processed and contain a variety of nutrients that can help you build muscle. Examples of whole foods include:.

Vegetables
Fruits
Whole grains
Lean proteins
Nuts and seeds
Healthy fats

3. Eat More Carbs

Carbohydrates are an essential macronutrient and provide your body with energy. If you’re trying to build muscle, you need to eat enough carbs to fuel your workouts and help your body recover.

Aim to eat 2 – 4 grams of carbs per pound of bodyweight per day. This can be in the form of fruits, vegetables, whole grains, and starchy vegetables like potatoes and squash. Here are some examples of high-carb foods:.

Bananas
Brown rice
Sweet potatoes
Quinoa
Oats
Pumpkin

4. Eat Enough Calories

In order to build muscle, you need to be in a calorie surplus. This means that you need to eat more calories than your body burns in a day. Aim to eat 250 – 500 more calories than your maintenance level.

This will help you gain muscle without gaining too much fat. Use a calorie tracking app to help you keep track of your intake. Here are some high-calorie foods that can help you reach your calorie goals:.

Almonds
Cheese
Avocado
Peanut butter
Olive oil
Salmon

5. Drink Enough Water

Water is essential for every bodily function, including muscle building. If you’re dehydrated, your workouts will suffer and you won’t be able to build muscle as effectively.

Aim to drink at least half your bodyweight in ounces of water each day. For example, if you weigh 150 pounds, you should drink at least 75 ounces of water per day.

6. Eat Before and After Your Workout

Your body needs fuel before and after your workout to perform at its best and recover properly. Try to eat a small meal or snack containing protein and carbs 30 minutes to an hour before your workout.

After your workout, eat a meal or snack containing protein and carbs within 30 minutes to promote muscle repair and growth. Here are some examples of pre- and post-workout snacks:.

Smoothie made with fruit and protein powder
Chia pudding with fruit
Rice cake with almond butter and banana
Greek yogurt with granola and fruit
Hard-boiled egg and fruit

7. Don’t Skip Meals

If you want to build muscle, you need to eat enough calories and nutrients throughout the day. Skipping meals can lead to a lack of energy and decreased muscle growth.

Aim to eat 3 – 4 meals per day and include protein, carbs, and healthy fats in each meal. Here are some easy meal ideas:.

Grilled chicken breast, brown rice, and steamed vegetables
Tofu stir-fry with vegetables and quinoa
Egg-white omelet with spinach and whole-grain toast
Baked salmon, sweet potato, and broccoli
Whole-grain pasta with lentil marinara and side salad

8. Take the Right Supplements

Supplements can help you reach your muscle-building goals, but it’s important to remember that they are not a substitute for a healthy diet. Here are some supplements that might be helpful:.

Whey protein powder
Creatine
Beta-alanine
Caffeine
Omega-3s

9. Plan and Prepare Your Meals

Meal planning and preparation can help you stay on track with your nutrition goals. Take some time at the beginning of each week to plan your meals and snacks. Then, prepare them ahead of time so you always have healthy options on hand.

Here are some tips for planning and preparing your meals:.

Choose one recipe per week to batch cook
Cut up vegetables and fruit ahead of time for easy snacking
Pre-portion snacks like nuts and seeds
Use a slow cooker or Instant Pot for easy meal prep
Bring your lunch to work to avoid temptation

10. Be Patient

Building muscle takes time and consistent effort. It’s important to be patient and trust the process. Remember that progress isn’t always linear and there will be setbacks along the way.

Keep eating a healthy diet and lifting weights consistently, and you will see results over time.