Eating to Make Gains

If you want to build muscle, it's important to pay attention to your diet. Here are some tips to help you create a nutrition plan that supports your goals.

Finding out what your body type is will also help you curate a diet that works best for you, which includes the foods that best suit your body type. Some people work better with heavy carb diet while others work better with heavy protein. Talk with your healthcare provider about starting fitness routines and your body type.

Step 1: Calculate your daily calorie needs.
To build muscle, you need to consume more calories than your body needs. Use a TDEE calculator to estimate your daily calorie needs, and aim for a surplus of 300-500 calories per day. I use MyFitnessPal and it works great, you can input macros as well as anything else you need to track.

Step 2: Consuming enough protein.
Protein is essential for muscle growth and repair. Aim for 1.2-1.5 grams of protein per pound of body weight, and choose lean meats, poultry, fish, eggs, dairy products, and plant-based protein sources like beans, lentils, and tofu.

Step 3: Consume enough carbohydrates.
Carbohydrates provide energy for your workouts and help replenish glycogen stores in your muscles. Aim for 2-3 grams of carbohydrates per pound of body weight, and choose whole grains, fruits, vegetables, and legumes. This one was particularly hard for me, but I found that drinking your carbs as much as possible leaves more room for your proteins and fats, carbs are quite filling so watch out.

Step 4: Consume enough fat.
Fats are important for hormone production and overall health. Aim for 0.4-0.5 grams of fat per pound of body weight, and choose nuts, seeds, avocado, olive oil, and fatty fish. I’ve consumed enough peanut butter this past year to support an entire peanut farms business!

Step 5: Stay hydrated.
Drinking enough water is important for muscle recovery and overall health. Aim for at least 8-10 cups of water per day, and more if you are sweating a lot during your workouts.

Step 6: Meal timing and frequency.
Aim for 4-6 meals per day to ensure a steady supply of nutrients to your muscles throughout the day. Eat a meal containing protein and carbohydrates within 30 minutes of finishing your workout to help with muscle recovery.

Check Back For The Next Part: Sample Menus & Workout Plans To Make Gains Fast

Don't know where to start? Check out our Lifestyle Meal Assessment Service