At TAP in Warwick, we know that building muscle isn’t just about lifting heavier weights—it’s about fueling your body with the right nutrition. While protein is essential, your intake of carbohydrates, fats, calories, and micronutrients also plays a crucial role in muscle development and recovery.
In this guide, we’ll break down the key dietary strategies to help you optimise your muscle-building efforts, ensuring that your nutrition supports your training.
1. Protein: The Foundation of Muscle Growth
Protein is the most important macronutrient for muscle repair and growth. It provides essential amino acids that stimulate muscle protein synthesis (MPS), helping you recover and build lean muscle mass.
How Much Protein Do You Need?
Aim for 1.2–1.6g of protein per kg of body weight daily (Morton et al., 2017; Phillips et al., 2016).
Higher intakes (above 1.6g/kg) may offer benefits, but with diminishing returns beyond this point.
Distribute your intake evenly throughout the day—0.3g of protein per kg per meal ensures sustained muscle repair.
Best Protein Sources for Muscle Growth
Lean meats: Chicken breast, turkey, lean beef, pork loin
Fish: Salmon, tuna, cod
Dairy: Greek yoghurt, cottage cheese
Plant-based options: Lentils, chickpeas, tofu, quinoa
Convenience options: Protein shakes, bars, whey protein
2. Carbohydrates: Essential Fuel for Muscle Growth
Carbs often get a bad reputation, but they are essential for training performance and muscle recovery. They replenish muscle glycogen and prevent muscle breakdown (MPB).
How Many Carbs Do You Need?
If you’re in a caloric surplus, the majority of additional calories should come from carbohydrates.
Carbs are protein-sparing, meaning they prevent your body from breaking down muscle for energy.
Research by Burke et al. (2011) highlights how sufficient carbohydrate intake improves performance and endurance.
Best Carbohydrate Sources for Training Fuel
Complex carbs: Oats, brown rice, quinoa, whole wheat bread
Vegetables & Fruits: Bananas, berries, potatoes, leafy greens
Pre-Workout Boosters: Rice cakes, honey, sports drinks
3. Fats: Key for Hormonal Balance
Fats are essential for hormone regulation, particularly testosterone, which plays a role in muscle growth. However, excess dietary fat can lead to unwanted fat gain due to its high caloric density.
How Much Fat Do You Need?
Aim for 30% of your total calorie intake to come from healthy fats.
Research by Hämäläinen et al. (1984) found that low-fat diets can reduce testosterone levels, potentially impacting muscle growth.
Best Healthy Fat Sources
Fatty fish: Salmon, mackerel, sardines
Nuts & Seeds: Almonds, walnuts, chia seeds, flaxseeds
Avocados & Olive Oil: Great for heart and muscle health
4. Calories: Striking the Right Balance
To build muscle effectively, your calorie intake must align with your training intensity and goals.
Should You Be in a Caloric Surplus or Deficit?
Caloric Surplus: Ideal for maximising muscle growth and minimising muscle breakdown.
Caloric Deficit: Muscle growth is possible but slower—prioritise high protein intake to maintain lean mass.
Two Effective Caloric Strategies
Consistent Calories: Stable daily intake for reliable muscle recovery.
Calorie Cycling: Higher intake on training days, lower on rest days, optimising energy availability.
5. Micronutrients: Small but Mighty
While macronutrients fuel your training, micronutrients support muscle function, recovery, and immune health.
Essential Vitamins & Minerals for Muscle Growth
Vitamin C (Citrus fruits, bell peppers) → Supports collagen production and recovery.
Magnesium (Spinach, almonds) → Improves muscle function and reduces cramps.
Iron (Red meat, lentils) → Essential for oxygen transport and endurance.
Eating a variety of colourful fruits and vegetables ensures a well-rounded intake of essential vitamins and minerals.
6. Hydration: The Overlooked Factor in Performance
Even mild dehydration can lead to fatigue and reduced performance, affecting your ability to train at full intensity.
Hydration Tips for Muscle Growth
Carry a water bottle throughout the day.
Drink before, during, and after workouts.
Include electrolytes (sodium, potassium) if sweating heavily.
7. Supplements: Enhancing Your Progress
While whole foods should always come first, supplements can fill in gaps and boost muscle-building efficiency.
Best Supplements for Muscle Growth
✅ Whey Protein: Fast-digesting protein, ideal post-workout. (30g post-training)✅ Creatine Monohydrate: Increases strength and muscle endurance. (3–5g daily)✅ Omega-3 Fatty Acids: Supports joint health and reduces inflammation.✅ Multivitamin: Covers essential micronutrients.✅ Vitamin D: Important for bone health, immune function, and potential strength improvements (Tomlinson et al., 2015).
For Vitamin D, consider blood testing for personalised supplementation.
Final Thoughts: Master Your Nutrition for Maximum Muscle Growth
If you want optimal muscle growth, your diet must align with your training. Prioritise high-quality protein, carbs for energy, healthy fats for hormone balance, and adequate hydration. If you’re looking for personalised coaching to optimise your fitness, Therapy and Performance Clinic in Warwick is here to help.
Ready to transform your nutrition and performance? Contact us today for expert guidance on training, nutrition, and recovery.
Key Takeaways for Muscle Growth Nutrition
✔️ Protein is key – Aim for 1.2–1.6g per kg of body weight daily.
✔️ Carbs fuel workouts – Choose complex sources like oats, rice, and fruit.
✔️ Healthy fats support hormones – Include fish, nuts, and avocado.
✔️ Manage calories – Choose between a surplus or deficit based on goals.
✔️ Micronutrients matter – Get vitamins from a colourful, whole-food diet.
✔️ Hydration is crucial – Drink enough water daily.
✔️ Supplements help – Consider whey protein, creatine, and Omega-3s.
At TAP, we provide expert advice to help you build muscle efficiently and sustainably.