Eating well is just as important to muscle growth as lifting weights. Your meals support strength, growth, and recuperation. Lean proteins, complex carbohydrates, and healthy fats are all essential components of the ideal muscle-gain diet. While carbohydrates like brown rice, oats, and sweet potatoes fuel your workouts, proteins like chicken, eggs, fish, and beef help rebuild muscle tissue. Avocado, nut, and olive oil fats increase growth-promoting hormones like testosterone.
Maintain a slight calorie surplus (roughly 300–500 extra calories per day) to gain lean muscle. Maintain a healthy macronutrient balance by consuming 20–30% of your calories from healthy fats, 1.6–2.2 g of protein per kilogram of body weight, and enough carbohydrates for energy. To keep your muscles nourished throughout the day, spread out your protein intake by eating five to six smaller meals throughout the day.
It's important to eat easily digested carbohydrates and protein before working out, and fast-absorbing protein, such as whey, afterward to aid in recovery. To reach calorie targets, include high-protein smoothies or snacks in between meals.
Your growth secret weapon is sleep; try to get 7 to 9 hours each night. Your body creates new muscle tissue, releases growth hormones, and repairs itself during this time.
You can achieve greater results with supplements such as omega-3s, BCAAs, creatine, and whey protein. Omega-3s promote healing and lower inflammation, BCAAs lessen fatigue, whey accelerates recovery, and creatine increases strength.
In short, muscle gain is a balance of smart eating, consistent training, recovery, and discipline. Combine all these elements, and you’ll see steady, powerful progress toward your fitness goals.
This article is contributed by QNT Sport India-a European-standard nutrition brand : Perfect Meal Plan for Muscle Gain
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