NUTRITION FOR BUILDING MUSCLE: WHAT REALLY MATTERS

If you’re working on building muscle, it’s no secret that what you eat plays a huge role. You can spend all day in the gym, but if you’re not fueling right, your results will fall short. So let’s dig into the basics of eating for muscle growth in a way that actually fits into real life.
Building muscle isn’t about finding some “perfect” diet or living on protein shakes alone. It’s about understanding the balance of protein, carbs, and fats and making choices that support your training and recovery.

Here’s what really matters:

Protein: The Foundation
Protein is crucial for muscle growth. When you work out, your muscles experience tiny tears, and protein helps repair and build them back stronger. The general rule is to aim for around 1 gram of protein per pound of body weight. So if you weigh 150 pounds, that’s roughly 150 grams of protein per day.
If that sounds like a lot, start by adding more high-protein foods to each meal. Chicken, fish, lean beef, eggs, Greek yogurt, tofu—there are plenty of options. And while protein shakes can be helpful, they’re just a supplement. Whole foods should make up the bulk of your protein intake, with shakes stepping in when you need them.

Carbs: Fueling Your Workouts
Carbohydrates are your body’s go-to energy source, especially for intense workouts. They fuel your muscles so you can lift heavy and push harder. Don’t skip the carbs—they’re not the enemy. Try to stick with complex carbs like oats, rice, potatoes, fruits, and veggies. These will give you steady energy without the blood sugar spikes that come from more processed carbs.
The best time for carbs? Around your workouts. Have some before you hit the gym to give you energy and after your session to help with recovery.

Fats: Essential for Hormone Health
Fats are essential, especially for hormone health, which plays a big role in muscle building. But not all fats are created equal. Focus on healthy fats from sources like olive oil, nuts, fatty fish, and avocado (unless you’re not a fan, of course). These support overall health and keep your energy steady throughout the day.

Eating Enough Calories
To gain muscle, you need to be in a slight calorie surplus—meaning you’re eating a bit more than you burn. This gives your body the extra fuel it needs to build muscle. If you’re not seeing progress, you might need to bump up your calorie intake slightly.

Putting It All Together
Building muscle through nutrition isn’t about following strict rules or depriving yourself; it’s about balance. Aim for a solid mix of protein, carbs, and fats, and make sure you’re eating enough to support growth. Keep it simple: focus on whole foods, eat around your workouts, and don’t be afraid to adjust as you go.

The Bottom Line
Nutrition is a key part of getting stronger, but it doesn’t have to be complicated. Stick with the basics, be consistent, and enjoy the process. Building muscle takes time, so fuel up and stay patient. It’s all about setting yourself up for steady, lasting progress.

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