Whether you want to build more muscle or maintain it as you shed pounds, the foods you eat are as important as your workouts.
Don't skimp on calories.
The number of calories you need will depend on whether your goal is to bulk up or lose pounds. In both cases, eating enough calories is essential. Nutrient-dense calories will give your body the necessary fuel to repair and build muscle tissue. When trying to lose weight, dropping below the minimum safe calories set by MyFoodDiary could cause a breakdown and loss of muscle tissue.
Eat enough protein.
Your daily protein intake should not drop below 0.35 grams per pound of lean body mass (your weight minus excess fat). If your protein sources are primarily plant-based, you shouldn't fall below 0.4 grams per pound. Bodybuilders should try to stay above 0.5 grams per pound. You should also avoid going overboard with your protein consumption since too much can stress your kidneys and liver. Assuming your kidneys and liver are healthy, staying under 1.6 grams of protein per lean body mass is probably safe.
Get the timing right.
Spread your protein intake throughout your day. Add an egg or grilled fish to salads, stir roasted tofu and beans into rice, add nut butter to fresh fruit, and top oatmeal with seeds. If your goal is to lose fat and maintain muscle mass, spreading out your protein intake will keep you feeling full throughout the day. If your goal is to build muscle mass, the timing of your food intake becomes more important. Within 30 minutes of your workout, eat a snack or meal balanced in proteins and carbohydrates to boost muscle tissue growth.
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