NutritionNutrition for Muscle Growth Cheatsheet
Essential nutrition guidelines to support muscle growth, including macronutrient needs, timing, and key foods for building lean muscle mass.
- Protein: Critical for muscle repair; aim for 1.6–2.2 grams per kg of body weight daily. Sources include lean meats, dairy, legumes, and plant-based proteins.
- Carbohydrates: Fuel workouts and replenish glycogen stores; focus on complex carbs like whole grains and vegetables.
- Fats: Support hormone production and overall health; include healthy fats from nuts, seeds, and oils.
- Creatine: Supports energy production in muscles; found in meat and supplements.
- Branched-Chain Amino Acids (BCAAs): Aid in muscle recovery; available in protein-rich foods and supplements.
- Vitamin D: Supports muscle function; obtained from sunlight and fortified foods.
- Iron: Helps oxygen delivery to muscles; found in red meat, beans, spinach.
- Lean meats (chicken, turkey, beef)
- Fish and seafood
- Eggs and dairy products
- Legumes and beans
- Whole grains (brown rice, oats, quinoa)
- Nuts and seeds
- Consume protein-rich meals every 3–4 hours
- Have a balanced meal with carbs and protein within 1–2 hours post-workout
- Stay hydrated to optimize performance and recovery
- Combine nutrition with regular strength training
- Get sufficient sleep for muscle repair
- Avoid excessive alcohol consumption
