What Is the Optimal Nutrition I Need to Build Muscle Mass?

Author: Nicole Adler   Date Posted: 28 February 2017 

Exercise is a vital part of gaining muscle mass, but so is nutrition. Therefore, athletes should be well-informed about nutrition and use it to their advantage. If you have been wondering about the right nutrition for muscle gains, or want to know more about our Australian online supplements that could contribute to improved muscle mass, please read our information below.

Focus on Protein

Everybody knows that protein is extremely important when you want to build muscle, so it is vital to incorporate many protein-rich foods in your overall nutrition. Medical professionals recommend consuming at least one gram of protein for each pound of bodyweight. By doing so, you can obtain the important amino acids needed for muscle growth and muscle repair. It will also prevent the breakdown of muscle, which is essential for athletes trying to shed some fat.

Don’t Neglect Your Carbohydrates

Carbohydrates are often considered as the enemy, but in this case, they are useful. Athletes focussed on gaining muscle should consume a minimum of 2 to 3 grams of carbohydrates for each pound of bodyweight, so be sure to incorporate that amount in your diet.

When carbohydrates are consumed, they are stored in the muscles in the form of glycogen. Glycogen is a compound that keeps the muscles full, but also makes sure you have the energy to complete your workouts. Athletes experiencing extreme fatigue during their training often experience a depletion of glycogen. Therefore, it is important to adjust your carbohydrates if you intend on working out more intensively.

Trainers and nutritionists recommend using foods that contain slow-digesting carbohydrates. Good examples of slow-digestion carbohydrates include grains, oatmeal, sweet potatoes, fruits and vegetables. So, there is plenty to choose from if you need to up the carbs in your diet.

Include Healthy Fat

To increase your muscle mass, you cannot cut fat out of your diet completely. Approximately 20% to 30% of your daily calorie intake should be obtained from fat, especially if you have increased your training significantly.

Studies have shown that 5% to 10% of the fats you consume daily should be saturated, because these fats seem to maintain high levels of testosterone a lot better. Maintaining testosterone is vital for muscle building and to increase your strength, so be sure to incorporate some saturated fats in your diet.

There are many foods you could incorporate in your diet to get the right amount of fat, and some other vital nutrients at the same time; this includes ground beef, steak, olive oil, olives, peanut butter and fatty fish. In short, plenty of choice for the foodies living the athlete lifestyle.

Count Your Calories

To build more muscle, you must count calories as well. Trainers recommend eating at least 20 calories for each pound of body weight. However, this number may vary by your activity levels. The overall goal is to consume more calories than you burn, so adjust your calorie goal if necessary.

If your body does reach a negative calorie goal, the body will go into conservation mode. Unfortunately, this is a state where the body is unable to support new muscle growth, so it is something you’ll want to avoid as a bodybuilder or athlete wanting to increase your muscle mass.

The calories you obtain must be considered carefully as well, more specifically 20-30% protein, 40-60% carbohydrates and 20-30% fat. So, before you start counting calories for the day, it could be a good idea to plan your meal ahead.

Keep Feeding Your Body Frequently

When you want to gain muscle mass, it is not enough to eat your standard three meals a day. Instead, you must eat every two to three hours to supply a steady amount of energy and keep your body in a muscle building state, also referred to as the anabolic state.

If you start eating more frequently, you’ll still have to mind your calories. If you decide to eat a calorie-heavy lunch with more than 1200 calories, chances are you’re not going to be very hungry later. To ensure you can keep eating, it is best to keep your meals around the 500 to 600 calorie mark. However, the total number of calories per meal may vary by your body weight.


One of the Australian online supplements range you need in your diet is creatine, because this supplement from our Australian online supplements range can make your gym sessions more intense and increase your muscle mass dramatically. Of course, creatine must be combined with the proper nutrition and training to be effective. So, if you have no experience with taking a creatine supplement from our Australian online supplements range, be sure to talk to a personal trainer for some creatine supplementation advice!

Protein Powder

Creatine is not the only supplement from our Australian online supplements range that could prove effective for muscle gains, because protein powder is just as effective. Protein powder from our Australian online supplements range consists of amino acids, the building blocks of our muscles. Amino acids also perform other functions in the body and some are even related to our general health. Therefore, athletes do not only use protein powder to increase their muscle mass, but also to improve their immune system and their overall health.

There are different types of protein powder, so before you decide on getting a specific protein powder, be sure to read the product description of the supplement. Some protein powders are extremely effective before and after your training, while other protein powders can benefit you while you sleep!


Nutrition and exercise are important for muscle building, but sometimes athletes have problems eating the appropriate number of calories, or they are unable to include the right number of nutrients in their regular meals. If this is the case, they can supplement their normal nutrition with the right supplements.

To discover more supplements that could contribute to your muscle growth, be sure to check out all our categories before checking out. You could also filter supplements by fitness goal, which gives you immediate access to the supplements most useful to you.


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