{"id":22988,"date":"2023-05-24T11:30:08","date_gmt":"2023-05-24T10:30:08","guid":{"rendered":"https:\/\/www.bulk.com\/uk\/the-core\/?p=22988"},"modified":"2024-11-26T14:33:15","modified_gmt":"2024-11-26T14:33:15","slug":"diet-for-muscle-gain","status":"publish","type":"post","link":"https:\/\/www.bulk.com\/uk\/the-core\/diet-for-muscle-gain\/","title":{"rendered":"What is a healthy bulking diet?"},"content":{"rendered":"

Resistance training is essential for muscle growth. That\u2019s a given. But supporting this with a healthy diet and the right nutrition is the only way to get those gains. There\u2019s a lot of talk about what this looks like. So we\u2019re here to clear the confusion.\u00a0\u00a0<\/span><\/p>\n

With some insight from our in-house experts and qualified nutritionists, <\/span>Abi Roberts<\/span><\/a> (Applied Sports Nutrition MSc) and <\/span>Hannah Lloyd<\/b> (First Class MSc Food Technology with Nutrition), here we explain what a healthy diet for building muscle actually looks like.\u00a0<\/span><\/p>\n

How many calories do you need in a diet for building muscle?<\/b><\/h2>\n

To build muscle, the body needs to be in a calorie surplus consuming more calories than it burns on a daily basis. The exact number of calories required for muscle building depends on individual factors such as age, gender, height, weight and activity levels. But a general recommendation is a surplus of 250-500 calories per day above maintenance level [<\/span>1<\/span><\/a>].<\/span><\/p>\n

It’s important to monitor weight changes and adjust calorie intake accordingly to avoid excessive weight gain, which can hinder muscle growth and overall health. Ultimately, you want to find what feels right for you.<\/span><\/p>\n

For beginners, muscle building may be possible on maintenance calories due to initial muscle adaptation to resistance training. But calorie intake may need to be adjusted as progress is made.<\/span><\/p>\n

What\u2019s the best macronutrient ratio for muscle gain?<\/b><\/h2>\n

Macronutrients (or macros) are the three components of all foods: protein, fats and carbohydrates. Every food you eat will contain one, two or even all three of the macros.<\/span><\/p>\n

For building muscle, the general guidance for the best macronutrient ratio is in this range:<\/span><\/p>\n