If you’re looking to build muscle, your diet is just as important as your workout routine. Eating the right nutrients before and after your workouts can help you maximize muscle growth and improve performance.

In this article, we’ll go over the key nutrients that you need to be eating to achieve your muscle-building goals.

Protein

Protein is the most important nutrient for building muscle. It’s made up of amino acids, which are the building blocks of muscle tissue. When you exercise, you cause small tears in your muscles, which then need to be repaired.

Your body uses amino acids to repair these tears and build new muscle tissue.

If you’re looking to build muscle, you should aim to consume about 1.2-1.7 grams of protein per kilogram of body weight each day. Good sources of protein include:.

Chicken breast
Salmon
Eggs
Beans and lentils
Whey protein powder

Carbohydrates

Carbohydrates are also important for building muscle. They provide your body with the energy it needs to perform your workouts and provide your muscles with the glycogen they need to repair after your workouts.

You should aim to consume about 2-3 grams of carbohydrates per kilogram of body weight each day. Good sources of carbohydrates include:.

Brown rice
Quinoa
Sweet potatoes
Oatmeal
Fruits

Fats

Fats often get a bad rap, but they’re actually important for building muscle as well.

They help your body absorb certain vitamins and minerals, which are important for muscle growth, and they provide your body with a slow-burning source of energy.

You should aim to consume about 0.5 grams of fat per kilogram of body weight each day. Good sources of fats include:.

Avocado
Nuts and seeds
Olive oil
Fatty fish

Water

Water is often overlooked when it comes to muscle growth, but it’s actually crucial for optimal performance. Your muscles are made up of about 75% water, so if you’re dehydrated, your muscles won’t be able to function at their best.

You should aim to drink at least 8-10 glasses of water each day, and more if you’re exercising or live in a hot climate.

Timing

When you eat is just as important as what you eat when it comes to muscle growth. To maximize muscle growth, you should aim to eat a meal containing protein, carbohydrates, and fats within 30-60 minutes after your workout.

This is known as the “anabolic window,” and it’s when your body is most receptive to nutrients and is able to repair and build muscle tissue most efficiently.

You should also aim to eat a meal containing protein, carbohydrates, and fats about 2-3 hours before your workout.

This will give your body the energy it needs to perform your workout and provide your muscles with the nutrients they need to repair and grow afterwards.

Supplements

While it’s possible to get all the nutrients you need for muscle growth from food alone, supplements can be helpful for filling in any nutritional gaps or for convenience.

Whey protein powder is one of the most popular supplements for building muscle. It’s easy to consume and provides a high amount of protein per serving.

Other supplements that can be helpful for muscle growth include creatine, beta-alanine, and branched-chain amino acids (BCAAs).

Conclusion

In conclusion, if you’re looking to build muscle, you need to be paying close attention to your diet. You should aim to consume plenty of protein, carbohydrates, and fats, and be sure to drink plenty of water.

Timing your meals correctly and considering supplements can also be helpful for maximizing muscle growth. By following these guidelines, you’ll be on your way to achieving your muscle-building goals.