How Nutrition Impacts Strength Gains: What to Eat for Muscle Growth
Nutrition plays a significant role in building lean muscle and maximizing strength gains.
If you’re not eating the right foods, your body won’t have the fuel it needs to repair and grow muscle.
Protein Packed Salad
Key Nutrients for Muscle Growth:
Protein: Protein is essential for muscle repair and growth. Aim for about 1.6–2.2 grams of protein per kilogram of body weight. Sources include lean meats, eggs, dairy, and plant-based options like beans and lentils.
Carbohydrates: Carbs are the body’s primary energy source. They fuel your workouts and help prevent muscle breakdown. Whole grains, fruits, and vegetables are excellent sources.
Fats: Healthy fats support hormone production, which is essential for muscle growth. Include sources like avocado, nuts, and olive oil.
Hydration: Water is crucial for muscle function and recovery. Drink enough water to stay hydrated during your workouts.
Tips for Incorporation:
Eat a balanced meal 1–2 hours before your workout with a good mix of protein and carbs.
After training, aim to consume a meal with protein and carbs within 30–60 minutes to kickstart recovery.
Make sure your daily calorie intake is sufficient to support muscle growth. If you’re not in a calorie surplus, muscle growth will be limited.
Flank Steak Bowl
