Training in the gym is only half the work. Nutrition plays a crucial role in muscle building and recovery. Without the right nutrients, your progress will stall no matter how hard you train. In this blog, we explain what you need to eat to maximize your muscle growth and improve your performance.
1. The Basics: Calorie Balance and Macronutrients
To build muscle mass, you need to consume more calories than you burn. This is called a calorie surplus. The three main macronutrients are:
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Proteins – essential for muscle recovery and growth.
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Carbohydrates – the primary energy source for your workouts.
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Fats – support hormonal functions and overall health.
A good guideline is to consume 1.6 to 2.2 grams of protein per kilogram of body weight, get about 50-60% of your calories from carbohydrates, and the rest from healthy fats.
2. The Best Foods for Muscle Building
To optimally nourish your muscles, choose foods rich in essential nutrients. Here are some top choices:
Protein-Rich Foods
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Chicken, turkey, beef
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Salmon, tuna, cod
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Eggs and dairy (quark, Greek yogurt, cheese)
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Plant-based protein sources (tofu, tempeh, lentils, beans)
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Protein shakes (whey, casein, or plant-based proteins)
Carbohydrate Sources for Energy
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Oatmeal, brown rice, whole wheat pasta
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Sweet potatoes and quinoa
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Vegetables and fruits (banana, berries, spinach, broccoli)
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Legumes such as beans and lentils
Healthy Fats for Optimal Hormone Balance
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Nuts and seeds (almonds, walnuts, chia seeds)
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Avocado and olive oil
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Fatty fish (salmon, mackerel)
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Eggs and dark chocolate
3. Timing of Nutrition: What and When to Eat
Besides what you eat, is when what you eat is also important.
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Before training: Eat a meal with carbohydrates and protein 1-2 hours before (for example, oatmeal with banana and whey protein).
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After training: Taking a protein-rich meal or shake within an hour after your workout helps speed up muscle recovery.
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Before going to bed: Casein proteins (e.g., quark) help feed your muscles during sleep.
4. Hydration: Don’t Forget Water
Water is essential for muscle function and recovery. Aim for at least 2-3 liters of water per day and more if you train intensively.
5. Supplements: A Handy Addition
Although nutrition forms the foundation, supplements can help you more easily meet your macros. Some useful supplements are:
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Whey protein – Fast protein source for after training.
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Creatine – Increases strength and muscle endurance.
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BCAAs – Help reduce muscle breakdown and speed up recovery.
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Multivitamins & Omega-3 – Support overall health and recovery.
Conclusion
Muscle building requires more than just hard training. A balanced diet, proper meal timing, and adequate hydration are crucial to achieve maximum results. Combine your workouts with the right nutrition and watch your physique reach a higher level!
