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Over 40 years of expert care
Best UK Group & 5 star reviews
Clinics
Top 10 Diet Tips To Build Muscle
HEALTH AND FITNESS
When it comes to into shape and building muscle, diet plays an role. 80% of body change is reliant upon diet and the remaining 20% is on what you do at the gym. With its reinforcement on your at every mealtime, it is easy to see why utilising it to its optimum can not only help you reach your goals, but also your aesthetic and ones too! Keep to find out our top tips.
1. the link diet and exercise- how the two work together makes it easier to pick the right foods when trying to build muscle. Think of the gym as your trigger. It trains the muscles, burns energy (calories) and starts the process for your body to become leaner, and larger in muscle mass by (which is the first step to creating new muscle, explained in our previous blog: ). Diet, is your . The second step which takes the your body has started and turns them into your results. It feeds and fills in muscle damage to build and create new mass, you to your . This then comes back around when you need to eat to sustain fuel and energy in order to workout optimally, and start the all over again which is why both diet and exercise need to be combined in a healthy as you can’t have one the other.
2. Reduce refined sugar, carbohydrates, fried and fatty foods and alcohol – When it comes to getting into shape, the saying “you can’t out train a bad diet” can’t ring truer. While your intake of these items and them out for healthier options is always better for your long term health, when it comes to into shape, avoiding these foods helps give your body the opportunity to grow and as many of these foods can sabotage your results. As earlier, 80% of body are upon diet so sticking to cleaner will help immensely.
3. Eat more, not less- When being more active and trying to build muscle, you’ll need to reassess your intake. Being in a calorie deficit (weight loss mode) makes it hard to increase muscle as the body turns to using muscle as fuel when calories are low, while also your fat stores. Eating in a calorie excess can also be beneficial as it makes building muscle easier, aiding in (growth) and due to the body with enough energy to build.
4. Pay attention to – is one of the building blocks for Emsella muscle growth. Not only will it help you and build muscle, but also aid in recovery and full after . Consuming more than the minimum puts your body into a state of anabolism (growth)- so it can build larger muscle due to having enough energy and . The maximum amount of protein per day is 0.8 grams per kilogram of body weight, but consuming 0.4 grams per kilogram is enough to trigger growth (note that the body can only absorb is around maximum 25 to 35 grams per meal). like shakes and bars can also be a quick and easy way to get more protein into your diet.
5. Don’t forget fats- While you will want to avoid trans and saturated fats, healthy ones like that found in salmon, olive oil and nuts are important for maintaining function, boosting metabolism, improving hair/skin/nails and aiding in muscle growth. Fat free diets have also been shown to impede muscle growth if vigorously exercising, so make sure to include a good amount of fats into your diet.
6. Eat whole foods- to whole foods (think food minimally and as close to their natural state as possible) ensures you are getting a wide range of vitamins and minerals important for recovery, balance and muscle growth. You’re also doing your body a world of good by avoiding and high levels of refined sugar and saturated/trans fats which tend to be hidden in a lot of items. When trying to meet goals, ensure you are having a variety of fruit and/or at every meal to keep them tasty and interesting while the trap of falling into and bland ones lacking in a variety of much needed .
7. Stay hydrated- When it comes to muscle mass, studies have shown that when cells lose water during dehydration, protein production can not only slow down, but their can also be sped up. Another important reason to stay hydrated contributes to your strength and control, as when you don’t drink enough water can lack the they need to balance resulting in these .
8. Make smart choices before your – Eating minutes before a is vital to ensuring you have the energy to push through. The same goes with what kind of foods you eat as on the type of you are about to do will impact the best pre-workout snack or meal. For cardio and (HIIT), carbohydrate rich foods such as a banana or oatmeal will ensure you have enough stores to exercise and for longer.
9. Eat to – After your workout, eating a meal of protein and within 45 minutes stops the body from further down muscle, muscle protein and aid in recovery. Options like chicken and brown rice, Greek yogurt or crackers with cottage cheese and turkey breast are all great picks.
10. Plan your meals- food in helps you avoid meals and making out of hunger which may not benefit your overall goals. for your day ahead with snacks (think sliced apple, almonds and boiled eggs or a bar) is an option to help keep your energy up and retain existing muscle as meals, feeling hungry (due to not eating enough) and eating things lacking in can lead to calorie and muscle .
When it comes to the power of these habits in conjunction with exercise, one example can be seen with our brand new treatment. Many of our patients find that by having a diet to enable and muscle growth and combining this with their treatment, plus a newly begun or pre-existing regime has yielded far more results.
(like exercise) is the addition to healthy eating when trying to the physique as it gives targeted and exercise, contracting 100% of the muscle using High Electro-Magnetic Technology (HIFEM) versus, the 20% by regular physical training. is non-surgical, and requires no or as simply lie down with the on their chosen area. One 30 allows patients to do 20,000 high-quality sit ups or squats to build muscle, while fat metabolism for fat loss to strong, lean and incredibly defined results.
Treatment is great for new to help bring the stomach muscles back together and re-engage the core, athletes and active people who want to take their and training further, those who find exercise due to pain or injury and patients who want the benefits and look of a fitter figure. Treatment areas include stomach, arms, calves and ( is the World’s First Non-Surgical Lifting Treatment).
has been voted 91% Worth It by RealSelf’s 2020 Patient Choice Awards, Best Innovations by 2019 Award Winners and Best Body Treatment by Harper’s Bazaar 2019 Anti Ageing Awards.
Treatment is currently available at our in and . To book a free and free 15-minute trial session, please us on . For more on including before and afters, click .
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The Clinic is a multi award medical group with located across the UK. We have over 40 years’ in offering the best in minimally invasive non treatments and expert led surgical procedures in our and hospitals. Our are all registered with the and we are by the . The CQC is an for health and social care in . Last review March 10th 2023.
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