5 common mistakes in your diet when wanting to gain muscle

Diet mistakes: A correct diet must always accompany the training program to promote the loss of body fat and optimize the development of muscle mass. Find out how to achieve both goals in this post and what mistakes are often made when trying to gain muscle.

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Diet mistakes: How to gain muscle with diet

Diet mistakes: To lose weight you need to have a daily caloric deficit in your diet while to gain muscle mass you need excess calories. Although at first glance it seems impossible to carry out both feats at the same time, a correct diet can be the key to being victorious.

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Building muscle requires a caloric surplus, that is, providing your body with more energy than it needs. This extra energy will be used to adapt the muscles to the effort provided during training. Eating correctly and at the right time is almost as important as the training itself.

Diet mistakes: Diet/exercise combination

Proteins must be present in your 5 meals of the day since it is the main macronutrient responsible for the changes that will occur during muscle mass gain, but you must not forget carbohydrates and healthy fats.

  • Diet mistakes: Protein-rich foods such as meat, fish, eggs or tofu will provide your body with the essential amino acids that your body needs to build and repair tissues, which will directly increase your muscle mass.

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  • Diet mistakes: Those foods with carbohydrates such as rice, pasta, potatoes, or quinoa will help you replenish the glycogen stores lost during training, which will also favor the increase in muscle mass by giving you that energy supply that your body needs to continue training.

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  • Diet mistakes: The healthy fats that you will find in nuts, avocado or extra virgin olive oil stimulate protein synthesis and prevent sarcopenia, and loss of muscle mass attributable to old age.


Supplements to obtain greater muscle mass help you achieve the goals of the athlete and are a complementary option to a balanced diet. There are several types of food supplements that include proteins, amino acids, fatty acids, vitamins, etc. It is important to distinguish them well and follow the recommendations of the specialist in sports nutrition.


Diet mistakes: Protein powder is considered the best dietary supplement to gain muscle, but remember that excess protein is not recommended, as it overloads the liver and kidneys, increases acidity, and the possibility of injuries and osteoporosis.

High-protein diets alone do not increase muscle mass. Muscle gain is achieved with training and a balanced diet that contains the three macronutrients: protein, carbohydrates, and healthy fats.


Diet mistakes: Creatine is one of the most recommended supplements for both beginners and advanced athletes. Improves strength and promotes the growth of muscle mass.

It is also ideal for improving the ratio between muscle mass and fat mass in the body, promoting mass gain, and improving the transport of amino acids to the muscles.


Glutamine or L-glutamine is an abundant amino acid found in the skeletal muscles of the body. It is the first amino acid that the body breaks down during physical exertion, so taking a glutamine supplement can be beneficial for weight gain. It also stimulates physical recovery, helps regulate the digestive system, and is the main source of energy for white blood cells.

The 5 most common mistakes

  • Perform a single type of training

Strength training and resistance training are not mutually exclusive. To develop muscle, you must combine cardiovascular exercise, in which the combustion of fatty deposits is favored, with strength training in which the muscles are properly developed.

  • Drink alcohol

Alcohol dehydrates the body, dilates blood vessels, and causes stress in the body, it is not a good ally to gaining muscle mass.

  • Eating too much protein

As we already told you, a good diet accompanied by good training is the key to successful muscle development. The correct distribution of macronutrients (carbohydrates, proteins, and lipids) is vital.

  • Sleep a little

Rest is an essential part of building and repairing body tissues. Sleep at least 8 hours each day.

  • lack of routine

The sport requires effort and perseverance, you cannot define the body in two months and maintain it in the long term. Training and nutrition must follow particular guidelines for each individual, only then will it be sustainable over time and the results can be appreciated.

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