NUTRITION FOR MUSCLE

BUILDING

If your serious about getting aesthetic there is

a lot to learn, don’t let anyone tell you it's easy,
but you got this and if you struggling you can
always check out the summery pages 
 PROTEIN!!!

Why Protein Matters: Protein is the primary macronutrient responsible for building, repairing, and maintaining muscle
tissue. When you engage in resistance training, your muscles experience micro-tears. Protein helps repair these tears,
making your muscles stronger and larger.
Protein Sources: Protein-rich foods include lean meats like chicken, turkey, and beef, as well as fish, eggs, dairy
products, and plant-based options like beans, lentils, and tofu. Each source offers a unique blend of essential amino acids,
which are the building blocks of protein.
Daily Protein Intake: To support muscle growth, aim for a daily protein intake that ranges from 1.2 to 2.2 grams of
protein per kilogram of body weight, depending on your goals and activity level. This protein should be distributed
evenly throughout your meals and snacks.
Calculate your daily protein intake here..
https://www.calculator.net/protein-calculator.html
Timing: Consuming protein-rich meals or snacks both before and after your workouts is crucial. Pre-workout protein
provides energy and helps preserve muscle mass, while post-workout protein aids in recovery and muscle repair. (not
super important but still good to know ;)
 C A R B O H Y D R AT E S ! ! !

The Energy Source: Carbohydrates are your body's primary source of energy. They provide the fuel needed to power
through workouts, allowing you to train with intensity and lift heavier weights. Without sufficient carbohydrates, you
may feel fatigued and unable to perform at your best.
Complex vs. Simple Carbohydrates: Complex carbohydrates, found in foods like whole grains, vegetables, and
legumes, release energy gradually and provide lasting fuel. Simple carbohydrates, such as sugars, offer quick energy
but can lead to energy crashes. Generally, try have more complex carbs and avoid sugar…
 FAT S ! ! !

•Fats and Hormones: Dietary fats play a vital role in hormone regulation, including hormones like testosterone that
are critical for muscle growth. Opt for healthy fats found in foods like avocados, nuts, seeds, and olive oil, while
limiting saturated and trans fats found in processed and fried foods.
•Balanced Fat Intake: A balanced intake of fats supports overall health and provides a steady source of energy.
Including healthy fats in your diet helps maintain a positive hormone balance, benefiting both muscle growth and
overall well-being.
 C A L O R I E I N TA K E

To gain muscle you need to be in a calorie surplus unless your morbidly obese, calorie surplus is where to consume
more calories in a day than you burn you can calculate you maintaince calories here
https://www.calculator.net/calorie-calculator.html
Then add 100-300 calories extra to get your ideal calorie intake per day
If you are unhealthily fat and above the age of 18 you should be on a calorie deficit so maintenance – 100/300 cals.

Use my fitness pal app to track Macros and calorie goals

Regularly track your body weight, measurements, and strength gains. Adjust your calorie intake based on your
progress. If you're not seeing muscle growth, consider increasing your calorie surplus slightly.
 S U M M A RY

Eat 1.2-2.2 x your body weight in kg in grams of protein a day https://www.calculator.net/protein-calculator.html

Eat in calorie surplus by 100-300 calories https://www.calculator.net/calorie-calculator.html
Eat lots of healthy Fats and Carbs for hormonal production and energy/recovery
Avoid sugar, processed foods, trans and saturated fats, simple carbs.
Track all using my fitness pal.
Adjust calorie intake dependant on what gain and muscle size
Have a post workout meal 1-2 hours after training
Have pre workout meal at least 1h 30 mins before training