If you’re looking to build muscle, a proper nutrition plan is crucial. Here is a thorough nutrition checklist for muscle growth:

• Adequate calorie intake: In order to build muscle, you need to be consuming more calories than your body burns each day. A caloric surplus of 250-500 calories per day is recommended.
• Sufficient protein intake: Protein is essential for muscle growth and repair. Aim for 1-1.5 grams of protein per pound of body weight per day. Good sources of protein include lean meats, poultry, fish, eggs, dairy, and plant-based sources like legumes, tofu, and tempeh.
• Complex carbohydrate intake: Carbohydrates provide energy for your workouts and help replenish glycogen stores in your muscles. Aim for 2-3 grams of carbohydrates per pound of body weight per day from sources like whole grains, fruits, and vegetables.
• Healthy fats: Fats are important for hormone production and overall health. Aim for 0.5-1 gram of healthy fat per pound of body weight per day from sources like nuts, seeds, avocados, and olive oil.
• Sufficient hydration: Drinking enough water is important for overall health and can help with muscle recovery. Aim for at least 8 cups of water per day, or more if you’re sweating heavily during workouts.
• Pre- and post-workout nutrition: Fueling your body properly before and after workouts can help maximize muscle growth. Before workouts, aim for a combination of protein and carbohydrates, like a banana with nut butter or a protein shake with fruit. After workouts, aim for a combination of protein and carbohydrates to help with muscle repair and glycogen replenishment.
• Micronutrient intake: Vitamins and minerals are important for overall health and can help with muscle growth and recovery. Aim for a variety of fruits and vegetables to get a wide range of micronutrients.
• Consistency: Building muscle takes time and consistency. Stick to a healthy nutrition plan and stay consistent with your workouts to see progress over time.

Remember, building muscle is not just about nutrition, but also requires a consistent workout routine and proper recovery. Book your intro call with STRONGlab to learn how one of our elite trainers can set your entire lifestyle on track to unlock your best shape ever!