Nutrition for Muscle Building: The Complete Guide

Building muscle is 20% training and 80% nutrition. Here's how to fuel your gains effectively.

The Fundamentals

Caloric Surplus

To build muscle, you need extra energy:

**Lean bulk**: 200-300 calories above maintenance

**Standard bulk**: 400-500 calories above

**Aggressive bulk**: 700+ calories (more fat gain)

Protein Requirements

The building block of muscle:

**Minimum**: 1.6g per kg bodyweight

**Optimal**: 2.0-2.4g per kg

**Upper limit**: 2.6g per kg (diminishing returns)

Macro Breakdown

Protein (30-35% of calories)

Chicken, fish, beef

Eggs

Greek yogurt

Protein powder

Carbohydrates (40-50% of calories)

Rice, potatoes, oats

Fruits

Whole grains

Pre/post workout focus

Fats (20-25% of calories)

Nuts and seeds

Avocado

Olive oil

Fatty fish

Meal Timing

Pre-Workout (1-2 hours before)

Moderate protein

Complex carbs

Low fat

Post-Workout (within 2 hours)

Fast protein

Simple carbs

Low fat

Before Bed

Slow protein (casein)

Low carb

Moderate fat

Sample Day

Breakfast: Oatmeal with protein powder, banana

Lunch: Chicken breast, rice, vegetables

Pre-workout: Greek yogurt, berries

Post-workout: Whey shake, white rice

Dinner: Salmon, sweet potato, greens

Before bed: Casein shake

Common Mistakes

❌ Not eating enough total calories

❌ Protein timing obsession

❌ Neglecting carbohydrates

❌ Dirty bulking

Our Verdict

Consistency with basics beats perfect optimization every time.

Nutrition Importance: 4.9/5 ⭐

Track your intake for 2 weeks to understand your patterns.

Nutrition for Muscle Building: The Complete Macro Guide