Nutrition Guide to Build & Maintain Muscle (ft. SG diet)
7 minute read
In a world fixated on shedding inches off our waist, let’s turn the spotlight onto a goal equally worthy of attention: increasing muscle mass. Four in five Singaporeans above 65 have low muscle mass, according to a study done by Changi General Hospital (CGH), SingHealth Polyclinics and healthcare company Abbott. Muscle gain is not just about bulking up for the sake of vanity; it's crucial for our overall health and wellness, especially as we age and muscle loss is accelerated. (Source: PMID: 31349606)
You might be wondering at this point - why do we need to increase muscle mass? Even the most simplistic actions require muscle. Squatting on a toilet bowl? Glutes (butt) and quads. Walking? Hip and knee mobility. Carrying your own groceries? Shoulders, biceps and back. Do you see the common thread here? We want to continue to improve muscle coordination, strength, and size. Most people strive for chiselled abs and lean muscle, which essentially refers to muscle tissue that has a low level of fat. This might not always align with good overall health or muscle hypertrophy goals.
So now that we have convinced you that you should be prioritizing gaining muscle mass to lead a high quality of life, let's dive in and explore how pivotal good nutrition is in building muscle mass, and as a bonus, we have curated this blog for the typical Singaporean/Malaysian diet.
1. INCREASE FOOD CONSUMPTION
You have to eat more. As scary as that sounds to a lot of us, we unfortunately cannot possibly build more muscle mass if we eat in deficit calories. Do you need to be in a surplus? No, not necessarily. But will it help if you are in a surplus? Yes absolutely.
This might lead to a small amount of body fat gain, so it will be futile to try to lose body fat while aiming to build muscle. It’s like pulling yourself in 2 opposite directions, and you will stay stagnant. Only complete beginners or someone who has not been training for a long time can do that. Your overall calories of the week may be slightly above maintenance. The keyword is slightly. If your surplus is huge, you will gain more body fat that you will need to work harder to lose later (Source: PMID: 31482093)
For your quick reference, here’s an easy formula to calculate your surplus calories:
Complete beginner: 250 - 500 cals
Intermediate lifter: 125 - 250 cals
Advanced lifter: 50 - 125 cals
Going a little higher might accelerate your muscle growth phase if you are okay with a little bit of extra fat gain.
2. INCREASE PROTEIN
Protein, specifically lean and skinless protein, will be your bestie during your muscle-building phase. Animal-based diet has been suggested to be superior to a plant-based diet.
However, there is enough evidence to prove that athletes and bodybuilders can thrive on a plant-based diet. Protein provides the essential amino acids for the growth and repair of your muscle fibres that were broken down during your workout.
The gold standard amount is 1.6-2.2 grams of protein per kilogram of body weight per day to optimize the muscle growth and repair process. For example, if you weigh 80kg, you should be aiming for 1.6-2.2 x 80 = 128g - 176g of protein per day. When it comes to muscle building, this is the most important factor. You must do your absolute best to hit your protein goal.
Another thing to note is that there is no need to stop at 30g of protein per meal. There was a huge belief previously that our bodies are unable to absorb more than 30g of protein in 1 sitting. However, this has been debunked by the latest study. It is far more important for you to be hitting your overall protein goal instead of worrying about distribution.
Our biggest tip is to prioritize protein intake in every meal, every snack. Always opt for lean cuts of high protein foods to reduce unnecessary body fat gain. Buying chicken rice? Add an extra portion of chicken breast for up to $4. Duck ramen? Add boiled eggs for healthy fat and protein. Grabbing a 7/11 sandwich? Opt for fresh meat instead of processed meat sandwiches like luncheon meat or ham. Most meals in Singapore and Malaysia by default tend to be lower in protein so make a conscious effort to double it where possible.
Now let’s also address the hottest topic in protein town:
Will excess protein destroy our livers and kidneys? Short answer is: no, unless you already have an underlying kidney damage condition. If we already have Chronic Kidney Disease (CKD), it becomes a lot more complicated and the general advice is we should be minimizing protein. But in completely functional and healthy kidneys, the high protein content will not destroy them.
3. CARBOHYDRATES
The next most important macronutrient during your bulking phase is carbs. Needless to say, if you are aiming to build muscle mass, you are doing some form of resistance training. To build your muscle, you will need to be lifting as heavy as you can and to fuel these heavy lifting sessions, you will need energy, which will come from carbohydrates. Carbohydrates are the best source of fuel for your lifting sessions.
Carbohydrates are also great in promoting recovery in between sessions. Our favourite choice of carbohydrates are complex carbs such as sweet potatoes, wholegrains, legumes and beans. Our typical Singaporean/Malaysian diet is no stranger to good sources of carbohydrates.
From chicken rice, to nasi padang to noodle soups to dumplings to thosai, prata and chapatti, we are spoiled for choice! 100g of white rice is about 130 calories which is the calories most people will need to be in a slight surplus and will fuel your workouts. 2 birds, 1 stone. Swap out fried dumplings for steamed ones to minimize fat content. Get thosai instead of roti prata whenever possible.
4. SUPPLEMENTS
Protein Powder
Master the delicate balance between eating extra for muscle gain and preventing too much of body fat gain. Protein powders usually give you the best bang for your calorie buck and are the most convenient way to hit your protein goal. 1 scoop of protein powder usually has less than 200 calories and will give you 20-40g of protein. The next debate here is do we prioritize whey protein or casein protein before bed? Short answer is, this is not something we need to be stressing about. Research has shown that either form will still help in muscle protein synthesis (MPS).
If protein powder in water is not your thing as a post-workout drink, the good news is you can get creative for your bulking smoothies or oats. Here are 2 of our go-to bulking protein powder recipes:
1. Black Forest Smoothie: Mix all the ingredients and blend until smooth and creamy.
1 frozen banana
½ cup frozen raspberries
3-5 pitted dates
1 tbsp nut butter of choice
20g rolled oats
1 tbsp cocoa powder
100g high protein greek yogurt of choice
240ml milk of choice
1 scoop protein powder of choice (we prefer chocolate flavour)
2. Savoury Miso Sesame Oatmeal
½ cup (70 g) frozen shelled edamame
1 cup (102 g) rolled oats
1⅔ cups (399 mL) canned light coconut milk
⅓ cup (80 mL) water
½ vegetable bouillon cube, crushed
2 tsp (10 mL) toasted sesame oil
¼ tsp garlic powder
1 stalk green onion, thinly sliced
2 tsp (10 mL) white miso paste
1 tsp (5 mL) sriracha hot sauce
¼ tsp ground black pepper
1 scoop unflavoured or coconut protein powder (dissolved in water first)
Toppings: 4 small raw radishes, sliced, 2 Tbsp pickled red onions, 1 tsp toasted sesame seeds (optional), 1 pinch chili flakes (optional)
Directions:
Add the edamame beans to a bowl and cover them with plenty of boiling water. Let it sit to thaw while you prepare the oats.
To a saucepan, add the oats, coconut milk, water, bouillon cube, sesame oil, and garlic powder. Bring to a gentle boil, then reduce to a simmer for 7 - 8 minutes, stirring occasionally.
Then stir in the green onion, miso paste, sriracha, pepper and protein powder solution. Cook for 1 - 2 minutes.
Divide the oatmeal between bowls. Top with the drained edamame, radish, pickled onion, sesame seeds, and chili flakes. Enjoy 1 serve, refrigerate the rest for future consumption!
Creatine
Creatine monohydrate is a substance found naturally in our muscle tissue, as well as in red meat and seafood. It helps produce more energy that we need during a heavy lift. The more creatine you have stored, the more energy your body can produce. It is difficult to get enough creatine from whole foods, hence why creatine supplementation is often encouraged as a safe and cost-effective alternative. It is usually best taken after training, although the benefits are minimal.
There really isn’t anything else in particular you will need. One common mistake a lot of people usually make is treating supplements as a replacement for main meals. Supplements are meant to do just that - supplement and enhance your diet. Your main priority should always be to get your main nutrients from a variety of whole food sources - carbohydrates, grains, legumes, dairy, meat, fish, fruit, vegetables, nuts and others.
Summary
As you embark on your muscle-building journey, keep these key points in mind:
Embrace a surplus of calories to fuel muscle growth.
Make protein your best friend, aiming for optimal intake throughout the day.
Let carbohydrates power your workouts like a finely tuned engine.
Use supplements wisely to complement your diet, not replace it.
With these tools in hand, a balanced diet, and increased physical activity, you are ready to sculpt your body into a masterpiece of strength and vitality. We hope that you enjoyed this post which aimed to provide you with a nutrition guide to build and maintain muscle (ft SG diet). If this post inspired you, be sure to check out our previous blog post, “Pre-Workout Nutrition - 20 Snacks Ideas Included”, which will give you 20 pre-workout meal ideas to further improve the quality of your sessions.
Happy lifting!
