Complete evidence-based nutrition guide covering calories, macros, meal timing, and optimal food choices for building lean muscle mass
Nutrition accounts for at least 50% of muscle-building success—you simply cannot out-train a poor diet. While progressive resistance training provides the stimulus for muscle growth, proper nutrition supplies the raw materials (protein), energy (calories), and hormonal environment necessary for your body to repair and build new muscle tissue. Without adequate nutrition, even the best training program produces minimal results.
Building muscle requires three fundamental nutritional components working together: a caloric surplus to provide energy for growth, sufficient protein to supply amino acids for muscle protein synthesis, and optimal macro and micronutrient distribution to support training performance, recovery, and overall health. This guide breaks down each component with practical, actionable advice to maximize your muscle-building nutrition.
You cannot build significant muscle mass in a caloric deficit—your body requires extra energy beyond maintenance needs to support the metabolically expensive process of synthesizing new muscle tissue. A caloric surplus provides the energy substrate necessary for muscle protein synthesis to exceed muscle protein breakdown, resulting in net muscle gain.
How much surplus? Research and practical experience suggest a modest surplus of 300-500 calories above your Total Daily Energy Expenditure (TDEE) optimizes muscle gain while minimizing fat accumulation. Larger surpluses (750+ calories) accelerate weight gain but disproportionately increase fat gain—muscle synthesis has biological rate limits regardless of calorie availability.
Finding your starting point: Calculate your TDEE using our calorie calculator, then add your surplus. Track your weight weekly. Aim for 0.25-0.5 kg (0.5-1 pound) gain weekly. Gaining faster typically means excessive fat gain; slower suggests insufficient calories. Adjust your intake based on weekly average weight changes rather than daily fluctuations.
80kg male, TDEE: 2,800 calories
Bulking calories: 2,800 + 400 = 3,200 calories daily
Expected weekly weight gain: 0.25-0.5 kg
After 2-3 weeks: Reassess and adjust based on actual weight trend
Target: 1.6-2.2g per kg body weight daily
Why it matters: Protein provides amino acids necessary for muscle repair and growth. Leucine, in particular, triggers muscle protein synthesis—the process where your body creates new muscle proteins.
Distribution: Spread across 4-5 meals, consuming 20-40g per meal optimizes protein synthesis throughout the day. Each meal should contain 2-3g leucine (achieved with 20-30g complete protein).
Example for 80kg person: 128-176g protein daily, approximately 30-40g per meal over 4-5 meals
Target: 3-5g per kg body weight daily
Why it matters: Carbohydrates fuel intense training sessions and replenish muscle glycogen depleted during workouts. Adequate carbs preserve protein for muscle building rather than being burned for energy.
Timing: Prioritize carbs around training—consuming 30-60 minutes pre-workout provides energy; post-workout carbs replenish glycogen and support recovery alongside protein.
Example for 80kg person: 240-400g carbs daily, with 50-100g around workout times
Target: 0.5-1.0g per kg body weight daily
Why it matters: Dietary fat supports testosterone production, joint health, vitamin absorption (A, D, E, K), and overall health. Don't fear fats—they don't make you fat; excess calories do.
Sources: Prioritize unsaturated fats from olive oil, avocados, nuts, seeds, and fatty fish. Include moderate saturated fat from whole food sources (eggs, dairy, meat).
Example for 80kg person: 40-80g fat daily from varied sources
For a 3,200 calorie bulking diet (80kg male example):
This distribution provides adequate protein for muscle synthesis, sufficient carbs for training fuel and recovery, and healthy fats for hormone production and overall health. Individual needs vary—adjust based on training volume, metabolism, and personal response.
4 whole eggs scrambled - 280 calories, 24g protein, 20g fat
2 cups cooked oatmeal with berries - 300 calories, 10g protein, 54g carbs
1 banana - 105 calories, 27g carbs
Total: 685 calories | 34g protein | 81g carbs | 20g fat
Protein shake: 2 scoops whey protein - 240 calories, 48g protein
1 cup whole milk - 150 calories, 8g protein, 12g carbs, 8g fat
2 tbsp peanut butter - 190 calories, 8g protein, 6g carbs, 16g fat
Total: 580 calories | 64g protein | 18g carbs | 24g fat
200g grilled chicken breast - 330 calories, 62g protein
2 cups cooked brown rice - 430 calories, 10g protein, 90g carbs
Large mixed salad with olive oil dressing - 150 calories, 15g fat
Total: 910 calories | 72g protein | 90g carbs | 15g fat
1 cup Greek yogurt - 130 calories, 20g protein, 6g carbs
1 apple - 95 calories, 25g carbs
Handful of almonds (30g) - 170 calories, 6g protein, 15g fat
Total: 395 calories | 26g protein | 31g carbs | 15g fat
Protein shake with banana - 300 calories, 30g protein, 40g carbs
200g lean beef - 400 calories, 50g protein, 28g fat
300g sweet potato - 260 calories, 60g carbs
Steamed broccoli and vegetables - 50 calories, 10g carbs
Total: 710 calories | 50g protein | 70g carbs | 28g fat
1 cup cottage cheese with berries - 220 calories, 28g protein, 20g carbs, 2g fat
Daily Total: ~3,200 calories | 304g protein | 350g carbs | 104g fat
While total daily protein and calories matter most, spreading intake across 4-6 meals optimizes muscle protein synthesis. Each protein-containing meal stimulates muscle protein synthesis for 3-5 hours. Spacing meals 3-4 hours apart maintains elevated protein synthesis throughout the day without excessive meal frequency.
Minimum effective frequency: 3-4 protein-containing meals daily hitting total protein targets. More frequent meals (5-6 daily) may offer slight advantages but aren't necessary for most people. Choose a frequency you can maintain consistently—adherence matters more than optimal frequency.
Timing: 1-3 hours before training
Goals: Provide energy for intense training, minimize muscle protein breakdown during workout
Composition: 20-40g protein + 30-60g carbs + minimal fat for faster digestion
Examples: Greek yogurt with fruit and granola; chicken with rice; protein shake with banana
Timing: Within 1-2 hours after training (the "anabolic window" is larger than previously thought)
Goals: Replenish glycogen stores, provide amino acids for muscle repair and growth
Composition: 20-40g protein + 40-80g carbs (higher carbs after intense/long workouts)
Examples: Protein shake with banana; chicken with rice; protein bar with fruit
While post-workout nutrition is beneficial, total daily protein and calories matter far more than precise nutrient timing. Don't stress if you can't eat immediately after training—eating within a few hours is sufficient.
Consuming 20-40g slow-digesting protein (casein from cottage cheese or Greek yogurt) before bed provides amino acids throughout the night, potentially supporting muscle protein synthesis during sleep. While not essential, it's a useful strategy if you can fit it into your calorie budget.
Proper hydration supports performance, recovery, nutrient transport, and overall health. Aim for 3-4 liters daily, more during intense training or hot weather. Dehydration impairs strength, reduces workout performance, and slows recovery. Monitor urine color—pale yellow indicates good hydration.
Most other supplements offer minimal benefits. Focus budget and attention on optimizing whole food nutrition, training consistency, sleep, and stress management before worrying about supplements beyond these basics.