How to Build Muscle Mass Through Diet Alone – With Dr. Maysara Abdel Hakim

Dr. Maysara Abdel Hakim, Nutrition Specialist, affirms that muscle building isn’t solely dependent on exercise. In fact, diet plays a central and crucial role—especially for those who prefer natural methods and wish to avoid supplements.

In this article, Dr. Maysara Abdel Hakim outlines the essential dietary strategies to increase muscle mass safely and effectively through food alone.

1. Caloric Surplus is Key

To build muscle, you need to be in a caloric surplus—meaning you consume more calories than your body burns. However, as Dr. Maysara Abdel Hakim emphasizes, those calories must come from healthy sources:

• Complex carbohydrates (oats, brown rice, sweet potatoes)

• Healthy fats (olive oil, nuts, avocado)

• High-quality proteins

2. Protein: The Main Player

Dr. Maysara Abdel Hakim recommends a daily protein intake of 1.6 to 2.2 grams per kilogram of body weight. Excellent sources of protein include:

• Lean white and red meats

• Fish and tuna

• Eggs

• Legumes (lentils, beans, chickpeas)

• Dairy products with full protein content

Spreading protein intake throughout the day—not just in one meal—is essential for continuous muscle growth.

3. Carbs Are Not the Enemy

Carbohydrates are vital for fueling your workouts and help stimulate insulin, which supports the absorption of amino acids into muscles.

Dr. Maysara Abdel Hakim stresses the importance of post-workout carbs to replenish glycogen stores and enhance muscle recovery and growth.

4. Pre- and Post-Workout Meals

• Pre-workout: A meal with carbohydrates and a moderate amount of protein

• Post-workout: A protein-rich meal with carbohydrates to replenish energy

Dr. Maysara Abdel Hakim notes that meal timing is just as important as meal content for muscle gain.

5. Don’t Forget Sleep and Hydration

• Quality sleep promotes the release of growth hormone

• Staying hydrated is essential for healthy cell function and muscle repair

Dr. Maysara Abdel Hakim concludes that a well-balanced and consistent diet—combined with regular exercise—can yield excellent results in increasing muscle mass naturally, without relying on supplements.