December 31, 2022

Nutrition for Growth: How to eat to build muscle & look sexy AF

Nutrition for Growth: How to eat to build muscle & look sexy AF
When it comes to building lean muscle, nutrition plays a crucial role. In fact, it’s just as important as your training regimen in determining your muscle-building success. Proper nutrition helps ensure that your body has the fuel and nutrients it needs to repair and rebuild muscle tissue after a workout, leading to stronger, bigger muscles over time.

Figuring out the best nutrition plan for building lean muscle can be overwhelming, with conflicting information and a variety of different approaches to consider. In this blog post, we’ll break down the basics of nutrition for building lean muscle and provide some tips and strategies to help you get the most out of your training.


Protein is an essential nutrient for building and repairing muscle tissue. When you lift weights or engage in other forms of resistance training, you create small tears in your muscle fibres. Your body then repairs these tears, leading to stronger, bigger muscles. This repair process requires protein, which is why it’s important to consume enough of it in your diet.

How much protein you need will depend on your age, sex, weight, and activity level. As a general rule, aim for at least 0.8 grams of protein per kilogram of body weight per day. For example, if you weigh 70 kilograms, you’d need at least 56 grams of protein per day. However, if you’re trying to build lean muscle, you may need more protein than this minimum recommendation so you might want to speak with one of our nutrition experts to find out what your unique requirements might be.

Some good sources of protein include:

  • Lean meats, such as chicken, turkey, and fish
  • Dairy products, such as milk, yogurt, and cheese
  • Beans, legumes, and lentils
  • Tofu and other soy-based products
  • Nuts and seeds
  • Protein powders and supplements
a variety of healthy protein sources

Carbohydrates are another important nutrient for building lean muscle. They provide energy for your workouts and help replenish glycogen stores in your muscles, which can be depleted during intense training.

However, not all carbs are created equal. Complex carbohydrates, such as whole grains, vegetables, and legumes, are a better choice than simple carbs, such as sugary drinks and snacks. Complex carbs are slower to digest, providing a sustained energy source, while simple carbs can cause a quick spike in blood sugar followed by a crash.

Aim to consume a balance of complex carbs and protein before and after your workouts. This can help fuel your muscles and aid in recovery.

an example of carbohydrate rich foods

Fats are often misunderstood when it comes to muscle building. While it’s true that a high-fat diet can lead to weight gain, fats are also an important part of a healthy, balanced diet. They provide energy, help absorb certain vitamins and minerals, and support hormone production.

Include a variety of healthy fats in your diet, such as those found in avocados, nuts, seeds, olive oil, and fatty fish. Avoid saturated and trans fats, which can increase your risk of heart disease and other health issues.

healthy sources of fat

Staying hydrated is essential for optimal muscle function and recovery. Water helps transport nutrients to your muscles and remove waste products, and it also plays a role in regulating body temperature during exercise.

Aim to drink at least 8-8 ounces of water per day, and more if you’re exercising or it’s hot outside. You can also include other hydrating fluids, such as sports drinks or coconut water, to help replenish electrolytes lost through sweat.


When you eat can be just as important as what you eat when it comes to building lean muscle. While it’s important to get enough protein and other nutrients throughout the day, there are certain times when your body is better able to use these nutrients to repair and rebuild muscle tissue.

Here are a few timing tips to keep in mind:

  • Consume protein within an hour after your workout: This is when your muscles are most receptive to protein and other nutrients, so it’s the perfect time to refuel. Aim for 20-40 grams of protein within this window.
  • Eat protein-rich meals and snacks throughout the day: Rather than trying to cram all your protein into one or two meals, aim to spread it out over the course of the day. This can help ensure that your body has a constant supply of protein to work with.
  • Consider using protein supplements: Protein supplements, such as whey protein powder, can be a convenient way to get more protein in your diet. They’re especially useful for post-workout recovery or as a quick snack on the go. Just be sure to choose a quality product and use it as a supplement, not a replacement for whole foods.
Other Nutrients:

In addition to protein, carbohydrates, and fats, there are a few other nutrients that are important for building lean muscle. These include:

  • Creatine: Creatine is a compound that helps increase energy production in your muscles. It’s found naturally in foods like red meat and fish, but you can also take it in supplement form. Creatine has been shown to help increase strength and muscle mass in combination with resistance training.
  • Beta-alanine: Beta-alanine is an amino acid that helps increase muscle endurance and reduce fatigue during exercise. It’s found in foods like poultry and beef, but you can also take it in supplement form.
  • Branched-chain amino acids (BCAAs): BCAAs are a group of amino acids that are especially important for muscle growth and repair. They’re found in protein-rich foods like meat, dairy, and legumes, but you can also take them in supplement form.

Building lean muscle requires a combination of proper nutrition and consistent training. By focusing on getting enough protein, carbohydrates, and other essential nutrients, you can set yourself up for muscle-building success. Don’t forget to pay attention to timing and hydration as well, as these factors can also play a role in your muscle-building efforts. With a little planning and some smart food choices, you can build the lean, toned muscles you’re after.

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