Building muscle is a goal for many gym-goers, but what many don’t realise is that what you eat is just as important as how you train. Nutrition plays a fundamental role in muscle growth, recovery, and performance. Without a solid nutrition strategy, your efforts in the gym won’t translate into the gains you’re aiming for. This post will take you through the essential nutrition principles to fuel your muscle-building journey.
Muscle growth requires energy, and that means eating more calories than you burn - a state known as a calorie surplus. However, this doesn’t mean eating junk food or simply “eating more.” The quality of those calories is crucial. A moderate surplus of about 250-500 calories above your maintenance level is typically recommended to gain lean muscle while minimising fat gain. If you eat too much, you risk gaining unnecessary fat, which can be frustrating and counterproductive.
Tracking your calorie intake initially helps you understand your daily needs, and various apps make this easier than ever. A gradual increase in calories paired with consistent training usually produces the best long-term results.
Protein is the star nutrient in muscle gain. When you work out, your muscle fibers sustain microscopic damage. To repair and grow stronger, your body requires amino acids - the building blocks of protein. Adequate protein intake stimulates muscle protein synthesis, which is essential for muscle growth.
Research suggests consuming between 1.6 to 2.2 grams of protein per kilogram of body weight daily to maximise muscle growth. Good sources include meats like chicken and lean beef, fish, eggs, dairy products like Greek yogurt and cottage cheese, plant-based options such as lentils, chickpeas, and tofu.
Timing matters too. While total daily intake is most important, spreading protein evenly across meals helps maintain a steady supply of amino acids for muscle repair throughout the day.
Carbohydrates are often mistakenly blamed for fat gain but are vital for muscle building. Carbohydrates are your body’s preferred energy source, especially for high-intensity workouts that stress your muscles. When you consume carbs, they are broken down into glucose and stored as glycogen in your muscles and liver.
During strength training, your body taps into these glycogen stores for fuel. If glycogen stores are depleted, you won’t be able to train as hard or for as long. Post-workout carbs are important to replenish glycogen and aid recovery.
Choose complex carbohydrates such as oats, brown rice, quinoa, sweet potatoes, and wholegrain bread and pasta. These provide sustained energy and come packed with fibre, vitamins, and minerals for overall health.
Fats are often overlooked or avoided, but they have critical roles in hormone production and brain health, both of which influence muscle gain and recovery. Fat intake should make up around 20-35% of your total calories, with an emphasis on healthy fats.
Omega-3 fatty acids, found in fatty fish like salmon and mackerel, walnuts, and flaxseeds, have anti-inflammatory properties and support muscle recovery. Monounsaturated fats from sources like avocado, olives, and nuts also benefit heart health and hormone production.
Saturated fats should be consumed in moderation. Avoid trans fats, often found in processed and fried foods, as these can harm your health.
Water is essential in nearly all bodily functions, including nutrient transport and muscle function. Dehydration can reduce strength, endurance, and recovery, negatively impacting muscle gains. Aim to drink at least 2-3 litres of water per day, increasing this amount on training days or hot weather.
While nutrition should come primarily from food, certain supplements can support muscle growth. Protein powders like whey are convenient and effective to help meet daily protein targets. Creatine monohydrate is one of the most researched supplements shown to improve strength and hypertrophy.
Other supplements, such as branched-chain amino acids (BCAAs), beta-alanine, and fish oil, may offer benefits but aren’t essential if your diet is solid.
The key is variety, balance, and consistent calorie and protein intake aligned with your training days and goals.
.svg)
