Muscle Building · 7 min read
Muscle Gain Nutrition: Fueling Growth
What and how much to eat to support consistent, lean muscle growth without excessive fat gain.
Eat in a Slight Surplus
Building muscle requires extra energy. A surplus of around 200-300 calories above maintenance supports muscle growth while minimizing excess fat gain.
Protein Intake for Growth
Aim for 1.6-2.2g of protein per kg of bodyweight, spread across 3-5 meals throughout the day to maximize muscle protein synthesis.
Carbs Fuel Your Training
Adequate carbohydrate intake fuels intense training sessions and replenishes glycogen stores, supporting recovery and performance for your next workout.
Consistency Over Time
Muscle growth is a slow process. Consistent training, adequate nutrition, and sufficient recovery — sustained over months — drive real results, not any single meal or workout.
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