5 Muscle Building Diets

  • Protein to stimulate muscle growth
  • Carbs to fuel workouts
  • Healthy fats to balance hormones


The best diets for muscle building have enough protein to stimulate muscle growth, high quality carbs to energize your workout and good fats to keep your metabolism up.

Lifesum muscle building diets

Lifesum offers a variety of muscle building diets, so you can choose the one that suits your preferences while working on your health goals. High protein, Scandinavian, Mediterranean, Clean Eating and Standard are all optimized to help you build muscle when your goal is set to “Gain Weight”.

Which muscle building diet suits you?

Take our diet plan test and find out!

Diet plan test

Question 1 of 6: Which of the following do you have strong cravings for?

How do I gain more muscle?

To build muscle, you need to work out and challenge your muscles to grow. When you use weights that are heavy enough or complete more reps than you usually do, you send a signal to your body to get stronger during recovery. You then need the right type of energy before, during and after training to make sure your muscles recover and grow stronger. Complex carbs fuel your workouts, protein makes your muscles grow and fat creates the hormonal environment needed to build muscle. Getting the right sort of energy in your muscle building diet is essential to get stronger.

Do I need an app to build muscle through my diet?

Building muscle is math. You need the right amount of protein to ensure your muscle grow stronger – but more protein than necessary can be harmful for your kidneys. You need enough carbs and fat to energize workouts and create the right hormonal environment for muscle building – but more carbs or fat than necessary can make you put on unnecessary fat weight instead of muscle weight. Using a muscle building diet app is much more simple! You focus on your training, we tell you what to eat more or less of.

Our app tells you how to eat to build muscle

You need the right amount of carbs, protein, fat and total calories to build muscle. Lifesum tells you how much you have left to reach your daily goal and let you know if you need to increase something. If you need inspiration to sneak in more protein to your meals, just search for any recipe in our recipe base tagged with #highprotein.

Sample recipe from our high-protein muscle building diet

Lifesum’s muscle bulding plans are available in the App Store & Google Play.

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Based on 166,163 customer reviews.

Last updated: 2018-05-15. To leave a review, visit App Store or Google Play.

5 out of 5 stars

I absolutely loooove this app to track my macros. I’ve been doing it for a month and it has helped so much with staying on track. I also have an Apple Watch so it helps showing the calories I’ve burned as well. Absolutely love it and highly recommend it!! *****

5 out of 5 stars

I can’t believe all the options in the food diary there are. Like, even generic food options from my local grocery store. I like the food plans it has an option, it has synced to my Fitbit, and has been user friendly. I’m excited to see how this plays out. I’m always a skeptic, but off to a great start!

5 out of 5 stars

I love this app! It has so many features and great advice. With the different meal plans and exact calorie counts, this app was perfect for me.

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