Paleo Diet To Build Muscles

14 Feb 1 Comment Rolandas nutrition

4 Reasons You Should Be Using a “Paleo Diet” If You Want to Build Muscle

Contributed by the Bodybuilding and Fitness Newsletter

If you’re training hard in the gym and getting plenty of rest and sleep between workouts, yet you’re still not building the muscle you want, then it may be time to look at your diet. While there are countless eating plans you can try in your quest for more mass, the popular Paleo Diet just could be what you’re looking for.

Here are four ways that Paleo can help you build muscle.


In order to add lean mass, you need to take in enough protein to supply the amino acids necessary to repair muscle damage and build new tissue. Most estimates put this need around one gram per pound of bodyweight per day, and that can be tough to consume on some diet plans. It’s a cinch with Paleo, though, since you will be building your meals around lean meats, eggs from free-range chickens, fish, and nuts. All of those foods pack plenty of protein to support your growing muscles.

Fruits and Vegetables

Many “fad” diets have you avoid huge portions of the food pyramid, such as fats or carbohydrates. While it’s true that most implementations of the Paleo Diet end up being somewhat low in carbs, you will also be eating healthy amounts of fruits and vegetables. Not only does that plant matter provide fiber for bulk and to support regularity, these foods also help you avoid vitamin and mineral deficiencies.

Fish and Nuts

Fish and nuts add to the protein total of the Paleo Diet, as mentioned above, but their benefits go beyond being rich sources of amino acids. In particular, eating a lot of fish and nuts can help you get the essential fatty acids you need for healthy connective tissue, strong hair and nails, and a fully functioning fat metabolism. By helping to raise your ratio of omega-3 to omega-6 acids, fish and nuts can move you away from the inflammatory blood chemistry that plagues a majority of adult Americans. Less inflammation means a healthier heart and better muscle recovery and growth.

“Clean” Eating

Aside from the specific nutrients that the Paleo Diet provides you to support health and muscle growth, the popular eating plan may be just as important for what it’s missing.  By eliminating grains and dairy products, Paleo helps you avoid two of the most inflammatory foods around for many modern eaters: lactose and gluten. Beyond these specific allergens, a focus on whole, unprocessed foods insulates you from the maladies brought on by such dietary “wonders” as hydgrogenated fats, high-fructose corn syrup, and artificial colors and flavors. Keeping your body free of these foreign substances should mean healthier, stronger muscles in the long run.

The Paleo Diet is not perfect, and it’s not right for everyone. If you’re considering adopting Paleo as your nutrition plan, consult your physician first to make sure it won’t cause you any problems.

If you’re looking for a diet that checks all the muscle-building boxes, though, Paleo is certainly worth a try.


Rolandas Malinauskas is online personal trainer with 12 years personal training experience in east London and decorated natural bodybuilder – Natural Physique Association (NPA) Mike Williams Classic 2011 Men’s Lightweight Champion, NPA Mike Williams Classic 2011 Men's Overall Vice-champion and NPA British Championship 2011 Men’s Lightweight Vice-champion. Rolandas has been dedicated to natural bodybuilding for over 18 years now. 3 out of 12 years of personal training career Rolandas has been consulting on one of the biggest schemes of Exercise on GP Referral in London (Islington), allowing him to treat lower back, knee pain, cardiovascular problems, arthritis etc.