Building muscle requires more than just lifting weights; nutrition plays a crucial role in fueling muscle growth and recovery. Proper nutrition ensures that your body has the right amount of protein, carbohydrates, fats, and overall calories to support muscle repair, growth, and energy needs. Without the right fuel, your progress can be slow, or even stall.
Prioritize Protein: Aim for about 1.6 to 2.2 grams of protein per kilogram of body weight daily to support muscle repair and growth. Good sources include chicken, fish, eggs, beans, and protein supplements.
Eat Enough Calories: To build muscle, you need to consume more calories than you burn. Focus on a slight calorie surplus to fuel muscle growth without gaining excess fat.
Carbohydrates Are Key: Carbs provide the energy needed for intense workouts and recovery. Include whole grains, fruits, and vegetables in your diet to ensure a steady energy supply.
Healthy Fats Are Essential: Healthy fats support hormone production, including testosterone, which plays a significant role in muscle growth. Include sources like avocados, nuts, olive oil, and fatty fish.