Optimize nutrition for lean muscle growth
Building muscle isn't just about lifting weights — nutrition is equally critical. Learn how to fuel your workouts, optimize protein intake, and choose the right dietary approach for your fitness goals.
Find Your Muscle-Building DietMuscle protein synthesis (MPS) — the process of building new muscle tissue — requires adequate protein, sufficient calories, and the right training stimulus. Without proper nutrition, even the best training program won't produce optimal results.
Research shows 1.6-2.2g of protein per kg of body weight optimizes muscle building. Spread intake across 4-5 meals with 30-40g per meal.
To build muscle efficiently, aim for a modest caloric surplus of 200-500 calories above maintenance. This provides energy for growth without excessive fat gain.
Distribute protein evenly throughout the day. Post-workout nutrition (protein + carbs) enhances recovery and MPS.
Muscle grows during rest, not during training. Prioritize sleep (7-9 hours) and allow adequate recovery between training sessions.
High protein, whole foods focus, with flexible carbs to fuel intense training.
Balanced macros with quality carbs for energy and omega-3s for recovery.
Extremely high protein, may require strategic carb timing around workouts.