Eating to support muscle growth is not as complicated as most people would have you believe. So long as you follow the basic principles, you will give your body the nutritional foundation it needs to recover well and support your training goals consistently.
With that said, let's take a look at three invaluable nutritional tips for the best possible results.
Eat Enough Calories
It is entirely possible to work toward body composition goals while eating around maintenance or in a calorie deficit, but it can be incredibly challenging for some people depending on their starting point.
As a beginner, it is possible to make progress on both fronts simultaneously, especially if you are carrying excess body fat. But once you go beyond that stage, having an adequate supply of energy is important for supporting your training at an optimal rate.
Because of that, eating in a slight calorie surplus gives your body enough energy to carry out its many processes and support your overall training goals. As a rule of thumb, consuming around 150 to 300 calories over your maintenance level is a commonly used starting point. This will generally equate to a weight gain of about one pound every two weeks.
Consume More Protein
Aside from getting enough calories, we also need to pay attention to our protein intake. Protein provides the amino acids that serve as the building blocks your body uses as part of its normal everyday functions, including supporting muscle tissue.
As a rule of thumb, aiming to eat anywhere from 0.8 to 1 gram of protein per pound of body weight is a commonly recommended target. So, if you currently weigh 180 pounds, that would equate to a daily protein intake of 144 to 180 grams.
Good sources include fish, meats, poultry, eggs, cottage cheese, nuts and seeds. You can also supplement with protein powder for a quick, tasty and convenient way to top up your daily protein intake.
Pay Attention to Your Pre and Post Training Nutrition
Let's face it. Paying attention to nutrient timing can be tedious and inconvenient at times. But by making the extra effort, we can support our performance and long-term progress as part of a consistent training routine.
A pre-workout meal is important because it provides your body with the fuel it needs to perform well going into a session. Having some protein before training is also a common practice among those looking to maintain amino acid availability during exercise.
Your post-workout meal is also an important part of your overall nutrition routine. Having carbohydrates and protein after training is a well-established practice for supporting the recovery process and replenishing energy stores as part of a structured nutrition plan.
So, make sure to have a balanced meal around two hours before training and one soon after you are done with your workouts.
