Today’s chosen theme: Nutritional Strategies for Building Muscle. Welcome to a friendly, practical deep dive into fueling your training. Expect actionable tips, relatable stories, and science-backed strategies that help every rep count. Subscribe for weekly meal ideas and share your questions so we can grow stronger together.
Macronutrient Foundations for Hypertrophy
01
Protein: Targets, Quality, and the Leucine Threshold
Aim for roughly 1.6–2.2 grams of protein per kilogram of body weight, distributed across four meals with 25–40 grams each. Choose high-leucine sources like whey, dairy, eggs, lean meats, or soy to consistently hit the 2–3 gram leucine trigger per feeding. Tell us your favorite go-to protein combo.
02
Carbohydrates: Performance Fuel and Glycogen Strategy
Carbs drive hard training by replenishing glycogen and stabilizing effort. Most lifters thrive at 3–6 grams per kilogram, scaled to volume and conditioning. Prioritize a slow-release source earlier in the day and a faster option pre- and post-workout. What carb timing helped you push past a plateau?
03
Fats: Hormones, Satiety, and Absorption
Keep fats around 20–35% of total calories to support hormones, satiety, and nutrient absorption. Include omega-3 sources like salmon, sardines, or algae oil to help manage soreness and inflammation. If appetite is low, add olive oil, nut butters, or avocado to increase calories without overwhelming your stomach.
Building Smart Muscle Meals
The Muscle Plate Method
Fill half your plate with colorful, fiber-smart produce that won’t crowd protein or carbs. Reserve a quarter for lean protein and a quarter for smart carbs like rice, potatoes, or whole grains. Then drizzle a measured fat source. This method scales cleanly whether cutting, maintaining, or pursuing a lean bulk.
Cooking Once, Eating Twice
Choose proteins that reheat well—chicken thighs, lean beef, tofu, or tempeh—then pair them with versatile carb bases like jasmine rice or roasted potatoes. Keep sauces separate to avoid soggy leftovers. Sunday batch cooking turns chaotic weekdays into easy wins. Share your favorite bulk recipe and time-saving tips.
Flavor Without Sabotaging Macros
Brighten meals with citrus, herbs, garlic, chili, vinegar, and spice blends instead of heavy creams or sugar-laden glazes. Greek yogurt can replace mayonnaise, and reduced-sodium soy sauce adds depth fast. Build variety through condiments, not calorie overload. What seasoning combo keeps your meal prep exciting all week?
Supplements That Actually Help
Whey digests quickly, delivering leucine fast for post-workout spikes. Casein digests slowly, ideal before bed to sustain amino acid availability overnight. Plant blends with added leucine can close gaps for vegans. Choose by timing and tolerance. Tell us which protein fits your routine and how you flavor your shakes.
Supplements That Actually Help
Three to five grams daily supports strength, power, and training volume by replenishing phosphocreatine stores. No need to cycle; just take it consistently with any meal. Hydrate well to reduce cramps. If you noticed faster progression after adding creatine, share your story to encourage first-timers.
Hydration, Electrolytes, and Performance
Two to three liters daily is a helpful baseline, with extra for heat, altitude, or heavy sweat. Use urine color and bodyweight changes around sessions to guide adjustments. A small pre-lift salt pinch can boost pumps. Share your current hydration routine and any tricks that helped consistency.
Bulking, Cutting, and Recomposition Nutrition
Target a small surplus—about 200–300 calories above maintenance—to add muscle while limiting fat. Watch weekly bodyweight changes around 0.25–0.5% and adjust. Keep protein steady and let carbs rise with training volume. What small habit helped you gain strength without your clothes suddenly fitting uncomfortably tight?
Fiber That Supports, Not Sabotages
Aim for steady fiber across the day, then go lighter near training to avoid distress. Think cooked vegetables, peeled fruit, and oats earlier, with simpler carbs pre-lift. Track tolerance, not trends. Share the fiber sources that fuel you without weighing down your stomach during heavy squats or deadlifts.
Polyphenols and Anti-Inflammatory Plates
Colorful plants bring recovery-friendly polyphenols. Berries, tart cherry juice, olive oil, and spices like turmeric or ginger can help soreness without blunting adaptation. Try a berry yogurt bowl after training this week. If you’ve noticed reduced post-leg-day aches from food choices, tell us what made the difference.
Pre-Bed Nutrition for Overnight Synthesis
A slow protein like casein from cottage cheese or yogurt supports muscle protein synthesis while you sleep. Pair with berries or a drizzle of honey if cutting, oats if bulking. This habit steadies hunger and recovery. What’s your pre-bed ritual that leaves you waking recovered and ready to train?