5 key Nutritional Strategies To Gain Lean Muscle Mass


There are a Few Important nutritional strategies and nutritional factors to gain lean muscle mass. To balance between protein-carbohydrate-fats is very important when it comes to lean gain.

Even if you stimulate your muscles with a progressively higher load and give them enough time to recover, you will never build more lean muscle mass if you are a building block to your body’s needs.

The two most essential micronutrients for gaining lean muscle are protein and carbohydrates. Protein contains amino acids, which make your body from this tissue.

On the other hand, your body needs the energy to extract these amino acids and build lean muscle mass, for which it activates carbohydrates (and a small amount of fat).

So the main change you make in your quest to achieve this goal is to increase the amount of protein and carbohydrate inside you.


Carbohydrates have traditionally been an essential factor in reducing the calorie gap that stands between a bodybuilder and men or women weight gain goal when it tries to gain weight or gain lean muscle mass “in bulk”.
This process typically provides results for hard-working people or young people.

The reason for this is protein carbohydrates. They carry nutrients in the body into the bloodstream and use them (amino acids for muscle recovery) or storage.

Here in this article, we will explore gain quality lean muscle mass 4 nutritional strategies.

1. How Much Protein You Should Eat For Lean Muscle Mass?

But I hope you have heard of people who eat 3 grams of protein per pound of body weight per day, telling you that all the extra protein they eat will go into thousands of new muscles. Unfortunately, they make mistakes and cause unnecessary stress in their kidneys.

The body needs only this much protein, and the excess that rises above these needs is broken, some part of which is excreted in the urine and the rest is considered carbohydrate or fat.

In many cases, protein per gram is more expensive than carbohydrates, so you do this to increase a grocery bill compared to your body.

Many people believe that protein never changes into fat and can eat as much protein as possible. They will use it or remove the rest.

Again this is sad disbelief. Whenever your body eats more than it needs to build, regulate, or consume energy, protein returns to body fat.

However, the assumption is that protein must spend more calories than carbohydrates or fat for digestion.

A good recommendation for your protein needs is to make sure that you get 1.0–1.5 grams of protein(including a different protein source) per pound of body weight. These recommendations are little more than overall personal strength training because you want to increase your strength and add extra lean muscle mass.

Increases your calories, so the extra protein you take can also contribute to these calories while also helping to maintain a balanced diet.

I recommend your protein come from different sources.

Here are some of the protein sources.

  • Quality whey protein
  • Lean meats – beef, lamb, veal, pork, kangaroo.
  • Poultry – chicken, turkey, duck, emu, goose, bush birds.
  • Fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams.
  • Eggs.
  • dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese)

Providing balanced amounts of protein to your body throughout the day is essential, including some protein in your diet.

Another essential time to consume protein immediately after your workout. When your body has a very anabolic window, it will quickly turn that protein into a muscle to adjust.

2. How Much Carbohydrate You Should Eat For Lean Muscle Mass?

The next macronutrient to consider is carbohydrates. This is where it comes from because you will eat food that is relatively high in calories.

Now you can be tempted to try and eat anything you get in an attempt to increase your calories, although this will allow you to do a lot of bodybuilding in your frame with some lean muscle mass.

Making sure that your carbohydrates come from good sources will increase your chances of getting leaner muscles with less fat.

Often, people who gain muscle find it challenging to get enough calories to reduce the number of fibre carbohydrates they take.

Good Source Of Carbohydrate:

  • Whole grains. Whole grains are good sources of fibre, as well as potassium, magnesium, and selenium.
  • Fibre-rich fruits. Some of these are apples, berries, and bananas.
  • Fibre-rich vegetables. Eat more of all your veggies, including broccoli, leafy greens, and carrots.
  • Beans.

You don’t have to cut everything because they give you the necessary nutrients but reduce the amount you eat, making it harder for you to eat high-calorie dense foods. The best carbohydrate options for you are whole wheat bread and pasta, brown rice, oatmeal and sweet potatoes.

Eliminate all the processed foods you consume because they are usually high in sugar carbohydrates and contain many preservatives. Again, the most important time for you to consume lots of carbohydrates will be in the post-workout period.

During this time, your muscles are screaming for energy, providing them with the fuel they need to boost the muscle recovery process and help ensure that this role of glycogen prepares you for your next one. 

To determine how many carbs(carbohydrate) you need to consume, you need to decide how many calories you should accept. 

The great way to do this is to monitor your diet for 3 or 4 days while maintaining your weight, then add 200-300 calories per meal for days until you gain weight.

It is better not to add 1000 calories at once as it will shock your system.

Use the 40-40-20 (40% Protein- 40% carbs- 20% fats) formula to calculate your calorie intake for lean muscle mass gain.

3. How Much Fats You Should Eat For Lean Muscle Mass?

In the end, your fat intake may be slightly higher due to your increased caloric requirements, although your protein and carbohydrate intake should be lower. 

Healthy fats have many health benefits, so you should consider adding fats to at least 20% of your diet.

Healthy Fat Sources:

  • Olive, canola, peanut, and sesame oils.
  • Avocados.
  • Olives.
  • Nuts (almonds, peanuts, macadamia, hazelnuts, pecans, cashews)
  • Peanut butter.

Healthy Fat is a good energy source and contains nine calories per gram compared to 4 for protein and carbohydrates, so a bit more fat intake will make this weight a bit more smiling for you. Best if you still remembered that your fat must come from a healthy source.

4. Keep Hydrate Your Body:


Staying adequately hydrated will help you feel your best, and your body will get the water it needs to get rid of excess by-products and toxins that are working throughout the day. At least 3-4 litre of fluid you should intake

5. Meal Management:

Lastly, I would like to mention that it is very important that you eat at least 5-6 times a day. By doing this, you can keep your body in a stable anabolic state; is it necessary to gain lean muscle mass?

In addition, eating only small amounts of food in your body can process many foods at once, allowing your body to use all the fuel it gives you without making it into body fat. Take at least a 2-3 hour gap in each meal.


If you have a busy job or a student, this may be a cause of trouble for you, but the habit of cooking a batch of prepared meals over the weekend can help make your life easier in a week.

In addition, doing this will help you reduce the risk of returning to fast or comfort foods and sticking to your diet plan.


So, if you are trying to gain a lean muscle mass, make sure you are training correctly to achieve this goal, then review your diet and see where you need to make changes.
Ensure you get enough protein to provide your body with the right building blocks for building these new tissues, and then take enough carbohydrates to give the body energy for this process.

Some people find it difficult to gain lean muscle mass because they have difficulty eating enough and should look for sources of healthy hunger for their declining desire. Still, with determination and planning, you can see success, and your One can see significant changes in body shape.

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