Nutrition Basics for Muscle Building
Calories, protein, and timing. The nutrition fundamentals you need to support your training.
You can't out-train a bad diet. While training provides the stimulus for muscle growth, nutrition provides the building materials and energy for adaptation.
Calories: The Foundation
Your calorie intake determines whether you gain, lose, or maintain weight.
- •Muscle gain: Eat 200-500 calories above maintenance (surplus)
- •Fat loss: Eat 300-500 calories below maintenance (deficit)
- •Recomposition: Eat at maintenance with high protein
Protein: The Building Block
Protein is essential for muscle repair and growth. This is the most important macronutrient for body composition.
Aim for 1.6-2.2g protein per kg bodyweight daily. Spread across 3-5 meals with 20-40g per meal.
Good Protein Sources
- •Chicken, turkey, lean beef
- •Fish and seafood
- •Eggs and egg whites
- •Greek yogurt, cottage cheese
- •Legumes, tofu, tempeh
- •Protein supplements (convenient, not mandatory)
Carbs and Fats
Once protein is set, fill the rest of your calories with carbs and fats based on preference. Both are important—don't excessively restrict either.
- •Carbs: Fuel for training, muscle glycogen
- •Fats: Hormone production, nutrient absorption
Meal Timing
Total daily intake matters more than timing. However, eating protein regularly throughout the day and having something before training can help performance.
Avoid analysis paralysis. Get the basics right (enough protein, appropriate calories) before worrying about details.
Frequently Asked Questions
Do I need supplements?
Not necessarily. Protein powder is convenient, creatine is proven, but whole foods should be your foundation.
Can I build muscle in a calorie deficit?
Beginners and those returning from a break can. For most trained individuals, a surplus is more effective.
Related Exercises
Ready to Apply This?
Create a free account to build workouts using these principles.
Create Free Account