Many people believe that building muscle is all about lifting heavy weights, but nutrition actually plays an even more significant role. Your body can’t grow muscle without the right fuel.
1. Consume Enough Protein
Recommended intake: 1.6–2.2 g of protein per kilogram of body weight.
Top sources: chicken, eggs, fish, lentils, Greek yogurt.
2. Don’t Avoid Carbs
Carbs are essential for energy during strength training.
Choose oats, quinoa, brown rice, fruit, and potatoes.
3. Healthy Fats for Hormonal Balance
Avocados, nuts, olive oil, and seeds support muscle growth and recovery.
4. Eat 4–5 Balanced Meals Daily
Frequent, nutrient-rich meals help maintain a continuous supply of energy and amino acids.
5. Hydration and Sleep Matter
Lack of water and poor sleep significantly slow down progress.