What should we eat to gain muscle? The Complete Nutrition Guide

October 5, 2025 •

4 min read

Up to 75% of your muscle tissue is water. A well-structured diet is crucial for muscle synthesis, so understanding what should we eat to gain muscle? is essential, alongside proper hydration and a consistent training regimen.

Quick Summary

To effectively gain muscle, consume a caloric surplus with a high protein intake, along with sufficient complex carbohydrates and healthy fats. Distribute your nutrient-dense meals throughout the day, especially around workouts, to fuel training and optimize recovery.

Key Points

Caloric Surplus: To gain muscle, you must consume more calories than your body expends daily.
Prioritize Protein: Protein is the most critical macronutrient for muscle repair and growth; aim for 1.6-2.2g per kg of body weight.
Fuel with Carbs: Complex carbohydrates provide the energy needed for intense workouts and replenish muscle glycogen stores.
Embrace Healthy Fats: Healthy fats support hormone function and increase calorie intake without large food volume.
Mindful Meal Timing: Distribute protein intake throughout the day and time your meals strategically around workouts for optimal performance and recovery.
Stay Hydrated: Water is essential for muscle function and nutrient transportation. Ensure you drink plenty of fluids daily.

Achieving muscle growth requires a synergistic approach combining consistent resistance training with an optimized diet. You can’t build a house without bricks, and you can't build muscle without the proper fuel. Your nutrition provides the raw materials—macronutrients and micronutrients—needed for muscle repair and growth. A fundamental principle is to eat in a caloric surplus, consuming more energy than your body burns. This ensures your body has ample resources to build new muscle tissue rather than just maintaining or breaking it down.

The Three Key Macronutrients for Muscle Growth

Protein: The Building Blocks

Protein is, without a doubt, the most important macronutrient for muscle synthesis. Your muscles are made of protein, and after a workout, protein is needed to repair the microscopic tears in muscle fibers, making them grow back bigger and stronger. Animal proteins are considered 'complete' because they contain all nine essential amino acids needed for muscle building. Plant-based sources can also be effective but may require a variety to achieve a complete amino acid profile. Recommendations vary, but a common guideline for active individuals aiming for muscle gain is 1.6 to 2.2 grams of protein per kilogram of body weight per day.

Excellent protein sources include:

Lean meats (chicken breast, turkey, lean beef)
Fish (salmon, tuna, cod)
Eggs and dairy products (Greek yogurt, cottage cheese)
Legumes (lentils, chickpeas, beans)
Soy products (tofu, tempeh)

Carbohydrates: The Fuel for Your Workouts

Carbohydrates are your body's primary energy source, and they are especially critical for high-intensity training. During exercise, your muscles use stored carbohydrates (glycogen) for fuel. Consuming enough carbs ensures your energy tank is full for intense workouts and helps replenish glycogen stores afterward.

Smart carbohydrate choices include:

Whole grains (oats, quinoa, brown rice)
Starchy vegetables (sweet potatoes, potatoes, corn)
Fruits (bananas, berries)
Legumes (lentils, beans)

Fats: For Hormones and Calorie Density

Healthy fats are essential for overall health, hormone production (including testosterone, which is key for muscle building), and providing a dense source of calories. Including healthy fats in your diet makes it easier to reach your caloric surplus goal without feeling overly full. Aim for a fat intake that provides 20-35% of your total daily calories.

Healthy fat sources are:

Avocado
Nuts and seeds (almonds, walnuts, chia seeds)
Fatty fish (salmon)
Olive oil

Strategic Meal Timing and Distribution

Spreading your protein intake throughout the day is more effective for muscle protein synthesis than consuming it all in one sitting. Aim for regular meals containing a quality protein source every 3-4 hours. Proper timing around your workouts can also enhance recovery and performance. Consider a pre-workout meal rich in complex carbs and protein to fuel your session, followed by a post-workout shake with fast-digesting carbs and protein to jumpstart recovery. Consuming slow-digesting protein like casein (found in cottage cheese or specific supplements) before bed can also provide a steady supply of amino acids while you sleep.

Comparison of Muscle-Building Foods


Food Type	Key Nutrients	Why It's Good for Muscle	Notes
Chicken Breast	Lean Protein	High protein, low fat source for muscle repair	Versatile for many recipes
Salmon	Protein, Omega-3s	Protein for growth and Omega-3s reduce inflammation	Contains healthy fats
Eggs	Protein, Healthy Fats, Vitamins	Complete protein with essential amino acids	Quick, easy, and versatile
Quinoa	Complete Protein (plant-based), Carbs	Provides all essential amino acids for plant-based diets	Good source of fiber and minerals
Sweet Potatoes	Complex Carbs, Vitamins	Replenishes muscle glycogen stores for energy	Nutrient-dense source of fuel
Greek Yogurt	Protein (Casein, Whey), Probiotics	Slow-digesting casein supports overnight muscle repair	Can be eaten as a snack or dessert

Hydration and Limiting Processed Foods

Water is critical for muscle function, nutrient transport, and regulating body temperature. Aim to drink at least 35ml of water per kilogram of body weight daily, especially during and after workouts. While bulking might suggest eating anything to get calories, focusing on whole, unprocessed foods is key to gaining lean muscle mass rather than excess fat. Limit sugary drinks, processed snacks, fried foods, and excessive alcohol.

Supplements for Support

For some, dietary supplements can be a convenient way to meet nutritional needs, though they are not a substitute for a solid diet. Popular options include:

Whey Protein: A fast-digesting protein ideal for post-workout recovery.
Casein Protein: A slow-digesting protein, best taken before bed.
Creatine Monohydrate: Improves strength and power output during workouts, leading to greater muscle gains.

Always consult a healthcare professional before starting any new supplement regimen.

Sample Muscle-Building Meal Plan

This is a sample for one day and can be adjusted based on your personal needs and preferences. Spread meals evenly throughout the day, and increase portion sizes if needed to hit your caloric surplus goal.

Breakfast: Protein oats made with rolled oats, whey protein, and a handful of berries.
Mid-Morning Snack: Greek yogurt with almonds.
Lunch: Grilled chicken breast, brown rice, and a side of steamed broccoli.
Pre-Workout Snack: Banana with peanut butter.
Post-Workout Meal: Salmon fillet with quinoa and roasted asparagus.
Evening Snack: Cottage cheese with a small portion of walnuts.

Conclusion

Building muscle is a marathon, not a sprint, and your diet plays a central role in your success. By focusing on a consistent calorie surplus and prioritizing high-quality protein, complex carbohydrates, and healthy fats from whole food sources, you can effectively fuel your body for optimal muscle growth and recovery. Pair this solid nutritional foundation with disciplined training and adequate rest, and you'll be well on your way to achieving your physique goals. The key is consistency and making smart, informed choices about what you eat. For further research on macronutrient considerations for bodybuilding, consider resources like PubMed: Macronutrient considerations for the sport of bodybuilding.

Frequently Asked Questions

For individuals looking to build muscle, the recommended protein intake is typically between 1.6 and 2.2 grams per kilogram of body weight per day. Spreading this intake across multiple meals is beneficial.

While the traditional 'anabolic window' was once thought to be very narrow, research now suggests the optimal post-workout window for nutrient absorption is up to four to six hours after exercise. The key is getting enough protein and carbs within this timeframe, though consuming them sooner can speed up recovery.

Excellent high-protein foods include lean meats like chicken and turkey, fish like salmon and tuna, eggs, dairy products such as Greek yogurt and cottage cheese, legumes like lentils and chickpeas, and soy products like tofu.

Carbohydrates are essential for fueling intense workouts and replenishing muscle glycogen stores, not inherently for causing fat gain. Fat gain occurs when you consistently consume more calories than you burn, regardless of the macronutrient source. Focusing on complex carbs and managing your total calorie intake is key.

Healthy fats are crucial for supporting hormone function, including testosterone production, which is vital for muscle growth. They are also a dense calorie source, helping you meet your energy needs for a caloric surplus.

Supplements are not necessary but can be a convenient addition to a balanced diet to help meet your protein and calorie goals. Whole foods should always be the priority, but supplements like whey or casein protein and creatine can be beneficial for some individuals.

To minimize fat gain while bulking, maintain a modest caloric surplus (e.g., 300-500 calories above maintenance) and focus on whole, nutrient-dense foods instead of processed or sugary items. Prioritize adequate protein and combine your diet with consistent strength training.