GAIN MUSCLE MASS

Caloric Surplus: Consume more calories than your body burns to support muscle growth. Aim for a surplus of around 250-500 calories per day. Learn more about caloric surplus here.

Protein Intake: Consume enough protein to support muscle repair and growth. Aim for 1.6-2.2 grams of protein per kilogram of body weight per day. Learn more about protein intake here.

Quality Protein Sources: Include lean protein sources in your diet such as chicken, turkey, fish, eggs, tofu, and legumes. Learn more about quality protein sources here.

Complex Carbohydrates: Choose complex carbohydrates like whole grains, fruits, vegetables, and legumes to provide sustained energy for workouts. Learn more about complex carbohydrates here.

Healthy Fats: Incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil to support hormone production and overall health. Learn more about healthy fats here.

Meal Timing: Spread your protein intake evenly throughout the day to optimize muscle protein synthesis. Aim for a protein-rich meal or snack every 3-4 hours.

Post-Workout Nutrition: Consume a combination of protein and carbohydrates within 30-60 minutes after your workout to support muscle recovery and glycogen replenishment.

Hydration: Drink plenty of water to stay hydrated, support digestion, and maintain overall health, especially during intense training sessions.

Limit Processed Foods: Minimize intake of processed foods, sugary snacks, and drinks, as they can provide empty calories and hinder muscle growth.

Listen to Your Body: Pay attention to hunger cues and adjust your calorie intake accordingly. Everyone's body responds differently, so find what works best for you through trial and observation.