Nutrition plan for building muscle: what to eat for muscle growth

You want to build muscle and ideally lose fat at the same time? To get one thing out of the way first: exercise is essential here! But even with regular training, the right nutrition is a fundamental building block for muscle growth and recovery. In this article you will learn what an optimised nutrition plan for building muscle can look like, which macronutrients are decisive and how to plan your meals in the best possible way.

Your muscle mass not only helps you lift weights, it is also a factor influencing your basal metabolic rate and the preferred storage depot for sugars and fats from food. That makes muscle a vital tissue for maintaining metabolic health. (1, 2)

Muscle mass decreases steadily over the course of life. That is why preserving your muscles is immensely important for long-term health and an independent life. (1, 2)

If you train regularly, a proper nutrition plan for building muscle is essential. Your body needs sufficient energy and nutrients to build muscle.

But recovery after your training sessions must not be neglected under any circumstances either. Here too, an adequate supply of the relevant nutrients should not be underestimated.

For many years there has been a scientific consensus that more energy is needed when building muscle. How large this calorie surplus has to be, however, is not something there is a universally valid definition for. Everyone has an individual energy requirement, which is why the recommended energy surplus differs from person to person. Not least, it also depends on how often you want to train. Above all it should on no account be too high, because otherwise fat is laid down.

A scientific article from 2020 distinguishes between beginners and advanced trainees when it comes to the recommended calorie surplus. For beginners and people returning to training, larger calorie surpluses of 500 to 1,000 kcal per day can accordingly be effective. For advanced athletes, smaller calorie surpluses of 250 to 500 kcal per day are recommended. “Beginners” and “advanced” here refer to how pronounced your muscle mass already is. (3, 4)

So it is best to calculate your optimal calorie surplus individually. If that is not possible, you can start with a slight surplus and increase it up to 400 calories depending on how demanding your training plan is. (5)

We recommend that you get advice and, if in doubt, start with a smaller surplus in order to avoid side effects such as metabolic disorders.

At Foodpunk we ask you about your goal (for example building muscle) and calculate what your calorie requirement is. That way you can be sure that you are giving your body exactly what it needs and that your nutrition plan for building muscle actually works.

Protein is essential for building and repairing muscle. A meta-analysis from 2015, that is, a summary of several studies, has shown that the timing of protein intake is probably not as decisive as was initially assumed. More important is the amount of protein taken in: depending on the source, the recommendations for protein intake lie between 1.2 and 2.0 g per kilogram of body weight per day. (6, 7, 8)

• Sources: chicken, turkey, fish, eggs, dairy products, lentils, tofu, high-quality protein powder.
• Tip: Spread your protein intake evenly across all meals. Use a variety of protein sources in order to get all the essential amino acids. This is particularly important when combining plant protein sources. (5)

Fats play a rather secondary role in building muscle, but they are still extremely important for your bodily processes and your performance. At least 30 % of your daily calories should come from healthy fats. (5)

• Sources: avocado, nuts, seeds, olive oil, oily fish.
• Tip: Choose unsaturated fatty acids above all (omega-3 fatty acids), since these have an anti-inflammatory effect and therefore support recovery.

A moderate amount of carbohydrates supplies the energy needed for your training and promotes recovery. Fill up the rest of your calories with carbohydrates.

• Sources: wholegrain products, rice, oats, sweet potatoes, fruit.
• Tip: Eat complex carbohydrates, which keep your blood sugar steady and keep you full for longer. (5)

Here is an example of what your nutrition plan for building muscle can look like on a typical training day:

• Breakfast: oats with blueberries, walnuts and almond milk (450 kcal, 15 g protein).
• Lunch: grilled chicken (200 g) with quinoa and broccoli (600 kcal, 40 g protein).
• Dinner: salmon fillet (200 g) with sweet potatoes and a portion of spinach (550 kcal, 35 g protein).

Total: about 1,600 to 1,800 kcal (adjustable to your requirement).

Women often need a slightly adjusted nutrition plan for building muscle, because their calorie requirement and their hormone profiles are different. It is important to put the focus on sufficient protein and healthy fats, while the calorie surplus stays moderate.

Here are some breakfast tips for women:

1. Eggs with avocado and toasted sweet potato.
2. Greek yoghurt with oats, berries and high-quality protein powder.
3. Salmon and cream cheese rolls

With Foodpunk, by the way, you do not have to think about what to buy and cook. We take over the planning for you. You can create a shopping list directly in your Foodpunk app and can therefore concentrate fully on your training.

We all have little time and unfortunately we love excuses for why we cannot eat more healthily or go and do sport. That is why a nutrition plan should be practical and suitable for everyday life. Here are three simple tips for fitting a nutrition plan for building muscle into your everyday life:

1. Meal prep: Cook your meals in advance to save time. It is best to plan your week ahead and always have a few frozen dishes in reserve.
2. Snacks on the go: Snacks should remain the exception, so that your blood sugar does not get thrown off balance. If you cannot manage without them now and then, nuts or hard-boiled eggs are ideal for in between.
3. Fluid intake: Make sure you drink enough water, at least 2 to 3 litres a day. That is particularly important if you sweat a lot and take in more protein. Through sweating you lose electrolytes, which you take in again with (fortified) drinks. In addition, surplus protein that your body does not use for building muscle produces urea, which has to be excreted with the urine. (9)

A well thought out nutrition plan is decisive for your success in building muscle. Pay attention to the right distribution of macronutrients, plan your meals in advance and combine your nutrition with effective training. With the support of Foodpunk you can have an individually adjusted nutrition plan created for you that is perfectly matched to your goals.