What is the best thing to eat when building muscle? Your Definitive Nutrition Guide

October 18, 2025 •

3 min read

Protein synthesis, the process of building new muscle tissue, relies heavily on dietary intake. To answer the question, what is the best thing to eat when building muscle? one must understand that a balanced approach is key, prioritizing high-quality protein, complex carbohydrates, and healthy fats in a consistent surplus.

Quick Summary

Achieving muscle growth requires a balanced diet with a consistent calorie surplus and adequate protein, complex carbohydrates, and healthy fats, alongside consistent resistance training.

Key Points

Consume a calorie surplus: To build muscle, eat 300-500 more calories than you burn daily, avoiding excessive fat gain.
Prioritize protein intake: Aim for 1.4 to 2.0 grams of high-quality protein per kilogram of body weight daily for muscle repair and growth.
Don't neglect carbohydrates: Carbs fuel intense workouts and replenish muscle glycogen, impacting performance and recovery.
Include healthy fats: Healthy fats support hormone production and overall health, aiding muscle growth.
Embrace nutrient timing: Consuming a balanced mix of carbs and protein before and after workouts can optimize energy and enhance muscle repair.
Stay hydrated: Water is essential for muscle function, nutrient delivery, and recovery.
Use supplements wisely: Supplements like whey protein and creatine can help meet protein goals and boost performance when combined with a sound diet.

The Fundamental Role of Macronutrients

Building muscle requires a balance of exercise and nutrition, with diet being crucial. Protein, carbohydrates, and fats all play vital roles in supporting muscle growth. Adequate intake of these macronutrients provides the necessary building blocks and fuel for muscle repair and growth after resistance training.

Protein: The Building Block of Muscle

Proteins, made of amino acids, are essential for repairing damaged muscle fibers and building new ones. Experts recommend consuming 1.4 to 2.0 grams of protein per kilogram of body weight daily for muscle building. Animal proteins are considered "complete" as they provide all nine essential amino acids necessary for optimal muscle protein synthesis.

Carbohydrates: The Fuel for Your Workouts

Carbohydrates are the body's primary energy source, powering intense workouts. They are converted to glucose and stored as glycogen in muscles and the liver. This stored glycogen is used for energy during exercise. Sufficient carbohydrate intake prevents fatigue during training and helps spare muscle protein from being used for energy.

Healthy Fats: Critical for Hormone Function

Healthy fats are important for a muscle-building diet, supporting optimal hormone levels like testosterone, which is vital for muscle growth. Fats also provide a calorie-dense source, helpful for achieving a calorie surplus for bulking.

The Top Muscle-Building Foods

A diet rich in nutrient-dense whole foods is effective for gaining muscle mass. A diverse diet provides essential vitamins and minerals for overall health and performance.

Lean Meats and Poultry: Excellent sources of complete protein. Lean beef also provides iron and B-vitamins.
Fish: Fatty fish like salmon offer high-quality protein and omega-3 fatty acids, which can reduce inflammation and improve recovery.
Eggs: Provide protein and healthy fats, including leucine, important for muscle protein synthesis.
Dairy: Greek yogurt and cottage cheese combine fast and slow-digesting proteins, supporting recovery.
Plant-Based Proteins: Tofu, edamame, lentils, beans, and quinoa are options for vegetarians and vegans.
Complex Carbohydrates: Brown rice, oats, quinoa, and sweet potatoes provide sustained energy and replenish glycogen stores.
Healthy Fats: Avocados, nuts, seeds, and olive oil provide hormone support and extra calories.

Comparison of Fast vs. Slow-Digesting Protein and Carbs


Nutrient Type	Food Sources	Digestion Speed	Best For	Benefit
Fast-Digesting Protein	Whey protein powder, egg whites	Very Fast	Post-workout	Quickly delivers amino acids to muscles to start the repair process.
Slow-Digesting Protein	Casein protein powder, cottage cheese	Slow	Overnight, between meals	Provides a steady, long-term release of amino acids to prevent muscle breakdown.
Fast-Digesting Carbs	White rice, bananas, fruit juice	Fast	Post-workout	Rapidly replenishes depleted muscle glycogen stores.
Slow-Digesting Carbs	Oats, sweet potatoes, quinoa	Slow	Pre-workout, throughout the day	Provides sustained energy to fuel longer, more intense training sessions.

Strategic Nutrient Timing and Hydration

While total daily intake is most important, timing can optimize muscle building. A pre-workout meal with carbs and protein provides fuel. Post-workout, carbs and protein aid repair and recovery. The post-workout "anabolic window" is now considered to be wider than previously thought. Hydration is also vital for muscle function, nutrient transport, and recovery.

Conclusion: Consistency is Your Key to Success

So, what is the best thing to eat when building muscle? It's not one food, but a consistent, balanced diet with high-quality protein, complex carbohydrates, and healthy fats. Aim for a moderate calorie surplus with nutrient-dense whole foods. Supplements can help but should not replace a solid diet. Combine this with resistance training and rest for optimal results.

For more information on nutrient timing, refer to the International Society of Sports Nutrition position stand.

Frequently Asked Questions

For optimal muscle growth, active individuals should aim for a daily protein intake of 1.4 to 2.0 grams per kilogram of body weight, distributed evenly throughout the day.

Carbohydrates are essential for building muscle, as they are your body's main energy source for high-intensity exercise. When consumed in appropriate amounts as part of a calorie-controlled diet, they do not cause fat gain and instead fuel workouts and aid recovery.

Research suggests that consuming high-quality protein both before and after a workout has a similar effect on muscular adaptations. A balanced approach of consuming protein within a few hours of training is most effective.

The best post-workout meal combines protein and carbohydrates to repair muscles and replenish glycogen stores. Examples include a whey protein shake with a banana, or chicken breast with sweet potatoes and roasted vegetables.

Yes, you can build muscle on a plant-based diet by consuming a variety of plant proteins like tofu, lentils, beans, and quinoa. It's important to be strategic to ensure you get all essential amino acids.

Yes, supplements like whey protein and creatine have strong scientific backing. Whey protein can help you meet daily protein goals conveniently, while creatine helps improve muscle performance and strength.

While consistent daily protein and calorie intake are the most critical factors, timing your meals, especially around your workouts, can further optimize results. Evenly distributing protein throughout the day is a sound strategy.