Nutrition for Muscle Gain

Building muscle requires as much discipline in the kitchen as it does in the gym. Without the right nutrients in sufficient quantities, even the best training program won't yield optimal results. This guide covers the essential nutritional principles to maximize your muscle development while limiting fat gain.

Steps

1

Calculate your calorie surplus

A surplus of 200 to 400 kcal above your TDEE is enough for muscle gain without excessive fat. Beginners can tolerate a larger surplus (300-500 kcal), while advanced lifters benefit from a minimal surplus (150-250 kcal) for a cleaner gain.

2

Reach 1.6 to 2.2 g of protein per kg

This is the range validated by meta-analyses to optimize muscle protein synthesis. Beyond 2.2 g/kg, extra benefits are negligible. For an 80 kg man, this represents 128 to 176 g of protein per day, or 4 to 6 servings of protein sources.

3

Spread nutrients around your training

Consume a meal containing carbs and protein 2 to 3 hours before training to fuel performance. After the session, a meal rich in protein (25-40 g) and carbs replenishes glycogen and kicks off recovery. Timing isn't magic, but it optimizes results.

4

Prioritize sleep

Growth hormone is primarily secreted during deep sleep. Sleeping less than 7 hours reduces muscle protein synthesis, increases cortisol (catabolic), and impairs recovery. 7 to 9 hours of quality sleep are just as important as the training itself.

5

Track your strength gains

Progress in strength is the best indicator that your nutrition is supporting your training. If your strength plateaus for more than 3 weeks, check your calorie and protein intake. Keep a training log to objectively track your progress.

6

Adjust every 4 weeks

Muscle gain is a slow process: 0.5 to 1 kg of muscle per month for a beginner, 0.25 to 0.5 kg for an intermediate. Weigh yourself daily and compare weekly averages. If weight plateaus, increase calories by 100-200 kcal. If it goes up too fast, you're gaining too much fat.

The calorie window for muscle building

Muscle isn't built from nothing: it requires an excess of energy and building blocks (amino acids). Without a calorie surplus, muscle gain is possible for beginners and overweight individuals, but it is very slow for intermediate and advanced trainees.

The classic "dirty bulk" mistake (eating anything in large quantities) certainly produces muscle but also a lot of fat. A surplus of more than 500 kcal above TDEE doesn't produce more muscle but produces more adipose tissue.

A "lean bulk" with a moderate surplus of 200 to 400 kcal maximizes the muscle-to-fat ratio gained. This requires more patience but avoids the long cutting phases needed to eliminate the excess fat gained during an aggressive bulk.

The best foods for hypertrophy

Lean proteins are the priority: chicken, turkey, white fish, tuna, eggs, Greek yogurt, cottage cheese, tofu, tempeh. Aim for complete sources at every meal. Whey protein is a convenient supplement but not essential if whole food covers your needs.

Carbohydrates fuel training sessions and recovery: rice (white or brown), pasta, sweet potatoes, oats, whole grain bread, fruit. Without sufficient carbs, your gym performance drops and recovery slows down. 3 to 5 g/kg of carbs is a good starting point.

Fats support hormone production (testosterone, growth hormone): do not go below 0.8 g/kg. Olive oil, avocado, nuts, and fatty fish provide quality fats. Dietary cholesterol (eggs, meat) also contributes to hormone synthesis.

When progressive overload meets nutrition

Progressive overload (gradually increasing weights, reps, or training volume) is the main stimulus for muscle growth. But without adequate nutrition, this stimulus cannot produce optimal adaptation.

In concrete terms: if you add 2.5 kg to your squat every week but don't eat enough protein, your body won't be able to repair and strengthen the damaged muscle fibers. The result is stagnation, chronic fatigue, and an increased risk of injury.

Sync your nutrition and training: on training days, slightly increase carbs around your sessions. On rest days, keep protein high for recovery but you can slightly reduce carbs. This "calorie cycling" approach optimizes nutrient partitioning.

FoodCraft Tip

Calculate your protein needs for mass gain

The FoodCraft protein calculator determines your optimal intake based on your weight and muscle gain goal. It distinguishes between needs in the surplus phase and the maintenance phase to adjust your diet as you progress.

High-protein meal planning

FoodCraft's AI creates meal plans that meet your calorie and protein goals for bulking. With over 3,200 recipes nutritionally analyzed, it finds combinations that reach 1.6-2.2 g/kg of protein without the monotony.

Frequently asked questions

How long does it take to see visible muscle gain?
A beginner with a good program and nutrition can gain 4 to 6 kg of muscle in the first year, with visible results as early as the 2nd or 3rd month. Gains then slow down: 2 to 3 kg the second year, 1 to 1.5 kg the third. Patience is key.
Should I take creatine?
Creatine monohydrate is the most researched and effective supplement for bodybuilding performance. It increases muscle phosphocreatine stores, allowing for 1 to 2 extra reps per set. 3 to 5 g per day is sufficient; a loading phase is not necessary.
Can you build muscle without eating meat?
Yes. Plant proteins (soy, legumes, seitan, pea protein) allow for equivalent muscle gain as long as you consume enough calories and vary your sources to cover all essential amino acids. Vegan athletes generally aim for 10% more protein.
Does cardio prevent muscle gain?
Too much cardio (more than 5 hours per week of intense endurance) can interfere with muscle gains. However, 2 to 3 moderate sessions of 20 to 30 minutes per week improve recovery, cardiovascular health, and insulin sensitivity without hurting hypertrophy.
Should I eat before or after training?
Ideally both. A meal 2 to 3 hours before provides energy for the session. A protein-rich meal within 2 hours after optimizes recovery. If you train in the morning on an empty stomach, prioritize a protein meal quickly after the session.

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