Eating this way, even skinny people can build muscle.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

Fitness has become one of the trends in today’s new lifestyle. Many people dream of developing strong muscles and a robust physique, aiming for both health and an attractive appearance. Even those who are lean aspire to build muscle and achieve a perfect physique—one that can protect themselves and others in moments of danger. So, how should one eat?

01 Choose foods high in protein

Muscles are composed of muscle fibers, and protein is essential for building muscle tissue. After working out, consuming protein aids in rapid muscle recovery and promotes muscle growth, making them thicker and more robust. When working out, we need to replenish various nutrients through a more scientific and healthier dietary structure. Protein expands dietary variety and enriches nutritional intake. It can be said that protein is an indispensable food for fitness. The optimal time to supplement protein is approximately 20 minutes after exercise. This not only aids muscle growth but also helps us recover from fatigue. Consuming protein at the right time can help achieve the best results.

02Building muscle also requires carbohydrates.

Carbohydrates provide energy for our bodies. Once ingested, they are converted into glycogen, which supplies energy to our bodies. Carbohydrates promote the secretion of growth hormones, aid muscle absorption of protein, and stimulate muscle growth. Additionally, carbohydrates increase testosterone levels, enhancing muscle development.

However, many dismiss carbohydrates’ importance for muscle growth, viewing them solely as a source of extra calories. In reality, muscle gain inherently requires a caloric surplus—more calories consumed than expended. During training, insufficient calorie intake creates a caloric deficit. The body then draws on protein reserves to fill this gap, leading to protein loss within the body and the breakdown of muscle proteins.

03Dietary fiber

Dietary fiber is rich in fatty acids, which can help prevent constipation and colorectal cancer. It aids digestion and absorption in the stomach, stimulates gastrointestinal motility, accelerates bowel movements, and reduces the time harmful substances in feces come into contact with the intestinal tract. Dietary fiber expands 200–300 times when hydrated, creating a strong feeling of fullness that reduces calorie intake. It also helps expel fats and sugars from the body along with waste, allowing you to stay satisfied without worrying about calories.

As the saying goes, if you’re skinny and want to build muscle, you first need to gain weight. Only then will your body provide sufficient calories during workouts to prevent protein loss and support muscle growth.