When it comes to building muscle mass, nutrition plays a central role. Your efforts in the gym will only bear fruit if your body receives sufficient nutrients to rebuild and develop your muscles.
Yet one question often comes up among those looking to build muscle: should I eat more often to achieve my goals?
In this article, we'll look at this issue of meal frequency in detail, focusing on the quality and quantity of food, the importance of proteins, carbohydrates, fats and the frequency of food consumption.
Contents
- Eating more often: is it necessary to build muscle?
- Meal frequency can affect your body fat percentage
- How do you structure your meals for weight gain?
- How important is protein for mass gain?
- Carbohydrates: are they essential for building muscle?
- Fat and weight gain: what's the link?
- What foods are recommended for weight gain?
- How do you structure a special weight gain program?
- What diet is not recommended for weight gain?
- What tips can you use to eat more and support weight gain?
- Conclusion
Eating more often: is it necessary to build muscle?
Eating regularly is generally recommended to maintain a constant energy level throughout the day.
This means eating 3 main meals a day and adding 2 to 3 snacks to reach your calorie targets. For these snacks you can opt for whey-based shakers or homemade high-calorie gainers.
The idea that eating more often leads to faster weight gain is a myth.
It's more about the total amount of calories and the quality of those calories than the frequency of your meals.
To maximize your progress and avoid potential health problems, it's just as important to pay attention to your daily protein intake as it is to choose the right brand of protein powder! Avoid additives, sweeteners and other potentially harmful substances.
Why eating more can help you gain muscle? Let's review the basic principles of mass gain
Muscle mass gain occurs when your body is in a state of caloric surplus, i.e. when you consume more calories than your body burns.
This extra energy is used to build new muscle fibres, resulting in an increase in muscle mass.
But it's not just about eating more, it's about eating better.
Warning: It's important not to confuse mass gain with weight gain. Eating more without exercise can lead to weight gain, but this will be mostly in fat, not muscle.
How many meals should I eat when building muscle? There's no optimal quantity of food for mass gain!
The amount of food required for mass gain varies from person to person. It depends on many factors, such as age, sex, body weight, level of physical activity and metabolism.
There is no "ideal amount" of food to consume for mass gain, but you can start by slightly increasing your daily calorie intake and adjust according to your results.
To help you establish a baseline, here's a simplified online calculator to estimate your calorie needs according to your day's activity.
Obviously, the quantity of calories and macronutrients will be more or less easy to achieve, depending on the diet followed. In this respect, each diet has practical advantages and disadvantages.
| Plan type | Benefits | Disadvantages |
|---|---|---|
| Hypercaloric Classic | Rapid mass gain thanks to high caloric intake. | Risk of increased body fat if too many calories are consumed. |
| Low Carb | Helps minimize fat gain while building muscle. | Can reduce the energy needed for intense sessions and affect recovery as proteins need carbohydrates to be synthesized into muscle. |
| Vegan/Vegetarian | Rich in fiber and micronutrients, can improve health and endurance. | Needs careful planning to ensure adequate intake of complete proteins and certain minerals. |
| Paleo diet | The paleo diet is rich in animal-based proteins, essential for muscle repair and growth. It emphasizes whole foods and eliminates processed products, which can lead to better overall health and support mass gain efforts. | Restricting cereals, legumes and dairy products can lead to deficiencies in nutrients such as calcium and fiber, which are important for overall health. The diet may be high in saturated fats of animal origin, which may not be good for the heart in the long term and may affect long-term health. |
Meal frequency can affect your body fat percentage
A 2017 study in the Journal of Nutrition examined the relationship between meal frequency and timing and changes in body mass index (BMI).
It revealed that eating less often, not snacking, eating breakfast and eating the largest meal in the morning were associated with a reduction in BMI.
Conversely, eating more than three meals a day (snacking) was associated with an increase in BMI. The study suggests that these eating habits could be effective methods of preventing long-term weight gain.
Meal frequency and timing for building muscle mass:
According to this study, it is worth optimizing meal timing for those seeking to increase lean mass while managing fat mass gain.
Here are a few actionable tips:
- Athletes should consider eating a hearty breakfast.
- Limit snacking between meals, of course, unless these snacks are well thought-out and help you reach your calorie, protein and carbohydrate targets.
- Prefer fewer but more substantial meals, well distributed throughout the day, so that each meal is rich in the nutrients needed for muscle repair and growth.
High-calorie diets and meal frequency
Be careful with high meal frequency. Even when following a high-calorie diet to gain mass, athletes need to be cautious about increasing meal frequency, as it's essential to keep total calorie intake under control.
In this regard, a 2014 study in the Journal Hepatology indicates that more frequent meals can lead to an increase in intrahepatic triglycerides and abdominal fat, which is not conducive to good muscle mass gain.
Furthermore, according to the study, although a high-calorie diet is necessary for muscle mass gain, athletes need to monitor calorie distribution throughout the day to avoid excessive fat accumulation, particularly in the liver and abdomen.
Finally, the study suggests that increasing meal size rather than frequency may be a better strategy when following a high-calorie diet, as it does not lead to the same increase in intrahepatic triglycerides. All things considered, of course, after a certain dose of proetins, for example, the body is not always able to assimilate all these nutrients.
In summary, for athletes wishing to gain lean mass, rather than increasing meal frequency it seems beneficial to eat a hearty breakfast, limit snacking and focus on eating larger main meals rather than eating more frequently throughout the day.
This approach could help gain muscle while controlling fat accumulation, particularly in the abdominal region.
How do you structure your meals for weight gain?
How important is protein for mass gain?
Proteins are the building blocks of your muscles. They are essential for muscle recovery and growth after training, and contrary to popular belief, proteins do not in themselves make you fat.
Without a sufficient supply of protein, your body can't build new muscle fibers, which limits your mass gain. That's why, even if whey isn't compulsory for building muscle, using quality dietary supplements will maximize results.
For example, eggs are an excellent source of protein, as are other foods such as fish, red meat and dairy products. For those following a vegetarian or vegan diet, legumes, whole grains and oilseeds are good sources of protein.
The aim is to consume a variety of foods to obtain a full spectrum of amino acids, the basic building blocks of protein. If your basic diet is balanced, but you're unable to reach your protein goals, then you may wish to consider supplementing with protein powders suitable for mass gain.
Fun fact: Did you know that egg white contains the highest quality protein, scoring 100 on the Protein Quality Index?
Depending on your weight, activity level and mass gain goal, the optimal amount of protein for building muscle may vary.
Carbohydrates: are they essential for building muscle?
Carbohydrates are an essential source of energy for the body. They fuel your muscles and brain, enabling you to maintain a high level of physical activity.
When you consume carbohydrates, your body breaks them down into glucose, which is stored as glycogen in your muscles. This glycogen is then used as an energy source during exercise.
It is therefore important to consume sufficient carbohydrates to support your level of physical activity. That's why it's a good idea to consume carbohydrates with your whey, and why gainers have a higher carbohydrate-to-protein ratio.
But it's just as important to choose the right types of carbohydrates. Foods rich in fiber and with a low glycemic index, such as fruits, vegetables, whole grains and legumes, are to be preferred.
They provide a slower, more stable release of energy, helping you maintain your energy levels throughout the day.
It may be worthwhile increasing your carbohydrate intake to build muscle in a healthy and effective way.
Fat and weight gain: what's the link?
Fat is often demonized when it comes to mass gain, but lipids are actually essential for optimal nutrition.
They provide a concentrated source of energy, participate in the production of hormones such as testosterone, and are necessary for the absorption of certain vitamins.
Not all fats are created equal. Saturated and trans fats should be limited, while unsaturated fats, such as those found in avocados, olives, nuts and seeds, are beneficial to health.
It is therefore essential to choose the right fat sources in your diet for optimal mass gain.
Important note: Trans fats, often found in processed foods and fast food, should be avoided as they can increase the risk of heart disease.
What foods are recommended for weight gain?
For effective mass gain, we recommend incorporating foods rich in protein, complex carbohydrates and essential fatty acids into your daily diet.
Here is a table of recommended foods to help you:
| Feed | Ideal for an investment in... | Calories (per serving) | Protein (g per serving) | Carbohydrates (g per serving) | Fat (g per serving) |
| Chicken | Protein | 165 | 31 | 0 | 3.6 |
| Beef | Protein, Iron | 250 | 26 | 0 | 15 |
| Tofu | Protein, Iron | 144 | 16 | 3.5 | 8.1 |
| Chickpeas | Protein, Fiber | 269 | 14.5 | 45 | 4.2 |
| Cottage cheese | Protein, Calcium | 98 | 11 | 3.5 | 0.2 |
| Whey | Protein | 120 | 24 | 3 | 1 |
| Tuna | Proteins, Omega-3 | 191 | 42 | 0 | 1.3 |
| Salmon | Proteins, Omega-3 | 206 | 22.5 | 0 | 13.5 |
| Mackerel | Proteins, Omega-3 | 305 | 20.8 | 0 | 25 |
| Eggs | Proteins, Vitamins | 155 | 13 | 1.1 | 11 |
| Whole grain rice | Carbohydrates, Fiber | 216 | 5 | 44.8 | 1.6 |
| Sweet potato | Carbohydrates, Vitamin A | 103 | 2.3 | 23.6 | 0.2 |
| Wholegrain pasta | Carbohydrates, Fiber | 174 | 7.5 | 37.2 | 0.8 |
| Quinoa | Carbohydrates, Protein | 222 | 8 | 39.4 | 3.6 |
| Wholemeal bread | Carbohydrates, Fiber | 69 | 2.7 | 13.8 | 1 |
| Almonds | Fats, Vitamin E | 164 | 6 | 6.1 | 14.2 |
| Olive oil | Lipids, Antioxidants | 119 | 0 | 0 | 13.5 |
| Lawyer | Fats, Fiber | 234 | 2.9 | 12 | 21 |
| Hazelnut | Fats, Vitamin E | 178 | 4.2 | 4.7 | 17 |
| Chia seeds | Fats, Fiber | 138 | 4.7 | 12.3 | 8.7 |
| Banana | Carbohydrates, Potassium | 105 | 1.3 | 27 | 0.3 |
| Apple | Carbohydrates, Fiber | 95 | 0.5 | 25 | 0.3 |
| Green vegetables | Vitamins, Minerals | 50 | 2.9 | 10 | 0.3 |
| Bays | Carbohydrates, Antioxidants | 65 | 1 | 16 | 0.4 |
| Dried fruit | Carbohydrates, Fiber | 349 | 2 | 92 | 0.5 |
| Oat flakes | Carbohydrates, Fiber | 154 | 5.5 | 27.3 | 3.1 |
| Lenses | Protein, Fiber | 230 | 17.9 | 39.9 | 0.8 |
| Greek yogurt | Protein, Calcium | 100 | 10 | 4 | 0.7 |
| Peanut butter | Fat, Protein | 188 | 8 | 6 | 16 |
| Skim milk | Protein, Calcium | 83 | 8 | 12 | 0.2 |
| Black beans | Protein, Fiber | 227 | 15.2 | 40.8 | 0.9 |
| Chicken breast | Protein | 165 | 31 | 0 | 3.6 |
| Sirloin steak | Protein, Iron | 206 | 31 | 0 | 9.3 |
| Tempeh | Protein, Iron | 162 | 15 | 9 | 9 |
| Kidney beans | Protein, Fiber | 215 | 13.4 | 38.7 | 0.8 |
| Cottage cheese | Protein, Calcium | 206 | 28 | 6.2 | 2.3 |
| Almond butter | Fat, Protein | 101 | 3.4 | 3.1 | 9.5 |
| Sunflower seeds | Fats, Vitamin E | 204 | 7.5 | 6.5 | 18 |
| Pumpkin seeds | Fats, Magnesium | 285 | 12 | 34 | 12 |
| Flax seeds | Fats, Fiber | 150 | 5.1 | 8.1 | 12 |
How do you structure a special weight gain program?
As we saw together above, a dietary program for mass gain needs to be calorie-rich and balanced to promote muscle growth while minimizing fat gain.
To be successful, your diet must also bring you pleasure and not become a bad moment. This is essential, because it's the cumulative effect of your little efforts in the gym and in the kitchen that will make you progress during your 3 to 16 months of weight gain.
Here is a list of items to include:
- Breakfast: Hearty, rich in proteins and carbohydrates to start the day with energy.
- Snacks: Gainer or solid snacks to maintain anabolism.
- Lunch and Dinner: Combine proteins, carbohydrates and vegetables for a balanced meal.
- Post-workout: A meal or shaker rich in protein and carbohydrates for recovery.
- Before going to bed: A light, protein-rich meal before bed helps reduce nocturnal catabolism.
What diet is not recommended for weight gain?
It's important to avoid foods that can harm your progress or your health.
Here is a list of foods to limit or avoid:
- Simple sugars: sweets, chocolate bars, sweetened drinks.
- Saturated fats: Fast food, fried foods, fatty meats.
- Alcohol: May inhibit protein synthesis and increase fat intake.
- Ultra-processed foods: Chemicals and additives can affect long-term health.
What tips can you use to eat more and support weight gain?
Increasing calorie intake can be difficult, especially if you have a small appetite.
Here are a few tips:
- Eat more often: 5 to 6 small meals a day can be easier to manage. We now know that this is not ideal, but remember that the most important thing is the total daily calorie count.
- Choose calorie-dense foods: nuts, seeds, avocados...
- Drink calories: that's what Protéalpes mass gainers are for!
- Meal preparation: Having meals ready to eat can help you avoid skipping meals.
- Take your proteins last: proteins have an appetite-suppressant effect, which is why whey before a meal can help you lose weight if you take your shaker before eating, but since you want the opposite, try to consume them at the end of a meal instead.
Conclusion
In conclusion, the frequency of meals when building muscle mass is less decisive than the total quality and quantity of nutritional intake.
It is essential to maintain a caloric surplus to promote muscle growth, but this must be done with discernment to avoid excessive fat accumulation, particularly in the abdominal area.
Proteins remain the pillars of muscle building, while carbohydrates and quality fats are essential for energy and proper hormonal functioning.
The studies cited underline the importance of preferring large, less frequent meals, while emphasizing a nutritious breakfast and limiting snacking.
Meals should be structured to support training and recovery, avoiding foods that are not beneficial to health and performance.
Lastly, food intake should be tailored to individual needs, gradually adjusting quantities to optimize mass gain results while preserving overall health.
On weight gain...
How to build muscle without equipment?
Beginner: how should you eat when building muscle?
When to eat when building muscle?
Ectomorphs: how to gain muscle?
Should I drink more water to gain mass?
Sources
Kahleová, H., Lloren, J., Mashchak, A., Hill, M., & Fraser, G. (2017). Meal Frequency and Timing Are Associated with Changes in Body Mass Index in Adventist Health Study 2. Journal of Nutrition.
Koopman, K. E., Caan, M., Nederveen, A., Pels, A., Ackermans, M., Fliers, E., la Fleur, S. L., & Serlie, M. (2014). Hypercaloric diets with increased meal frequency, but not meal size, increase intrahepatic triglycerides: A randomized controlled trial. Hepatology.
