Strategies for Muscle Gain Through Nutrition
Gaining muscle involves more than just lifting weights; nutrition plays a fundamental role in supporting muscle growth and recovery. Here are essential guidelines for a nutrition plan aimed at maximizing muscle gain: 1. Caloric Surplus: To build muscle, you necessity to consume more calories than you burn (caloric surplus). Calculate your Total Everyday Energy Expenditure (TDEE) and consume slightly more calories than that to provide the energy necessary for muscle growth. 2. Protein Intake: Protein is key for muscle repair & growth. Aim to eat around 1.6 to 2.2 grams of protein per kilogram of body weight everyday. Sources include lean meats, poultry, fish, eggs, dairy, legumes, tofu, and protein supplements like whey or plant-based protein powders. 3. Carbohydrates for Energy: Carbohydrates are the primary energy source for workouts and muscle recovery. Focus on multipart carbohydrates like whole grains, fruits, vegetables, and legumes to sustain energy levels during