How to Create a Balanced Diet for Muscle Growth
Learn how to fuel your body for muscle growth with a well-balanced diet, including the right amounts of protein, carbs, and fats for optimal results.
What should my diet look like to maximize muscle growth?
For muscle growth, you need to focus on a calorie surplus (eating more than your body burns) and prioritize protein intake. Here are some key nutrients and dosing:
Protein: Aim for 1.6-2.2 grams of protein per kilogram of body weight per day. Sources include chicken, fish, eggs, tofu, lentils, and protein powder.
Carbs: Carbohydrates fuel your muscles and replenish glycogen stores. Aim for 4-7 grams of carbs per kilogram of body weight. Include complex carbs like whole grains, sweet potatoes, oats, and fruits.
Fats: Essential for hormone production. Aim for 0.8-1.2 grams of healthy fats per kilogram of body weight, including sources like avocados, nuts, olive oil, and fatty fish.
Hydration: Drink at least 3-4 liters of water per day to support muscle function and recovery.
Tip: Split your protein intake across 4-6 meals throughout the day for optimal muscle repair and growth.
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