Editing How to Accelerate Muscle Growth (section)

= Nutrition for Muscle Growth =
[[File:Balanced-diet.png|left|thumb|200x200px]]


(File:Healthy food.jpg - Wikimedia Commons) ''A balanced diet rich in lean protein (e.g. fish), fruits, vegetables, and whole grains provides the nutrients needed for muscle repair and growth.''

You '''cannot build muscle without proper nutrition'''. Resistance exercise sets the stage for growth, but nutrients are required to repair muscle fibers and synthesize new muscle tissue. The key dietary factors for hypertrophy are adequate '''protein, sufficient calories''', and a good mix of carbohydrates and fats for energy and overall health.

'''Caloric Intake:''' To accelerate muscle gains, most people need to eat at a slight caloric surplus – consuming more calories than you burn. Building muscle is energy-intensive, so providing extra fuel helps. In a surplus, the body has the energy to optimize muscle protein synthesis (and you’ll gain some fat along with muscle). Aim for a moderate surplus (e.g. 5–15% above maintenance calories) to slowly gain ~0.25–0.5 kg (0.5–1 lb) per week. Very overweight individuals or beginners can recomposition (gain muscle while losing fat) by eating at maintenance or a deficit, but progress will be slower (5 Critical Muscle Building Mistakes (And How To Avoid Them)). '''Not eating enough''' is a common mistake that stalls muscle gains (5 Critical Muscle Building Mistakes (And How To Avoid Them)) – you can be training perfectly, but without surplus calories and protein, new muscle cannot be synthesized.

'''Macronutrients – Protein, Carbs, and Fats:''' All three macros play roles in muscle building:

* '''Protein:''' Protein provides the amino acids that form new muscle tissue. High protein intake is essential – ''“muscles are made of protein,”'' so you must supply enough (The 5 Worst Muscle-Building Mistakes | livestrong). Aiming for '''1.6–2.2 grams of protein per kilogram of body weight per day''' (about 0.7–1 gram per pound) is a common evidence-based recommendation for maximizing hypertrophy (Protein for muscle mass: What is the optimal intake?). Beyond about ~1.6 g/kg, extra protein has diminishing returns for muscle gain (Protein for muscle mass: What is the optimal intake?), but going toward the higher end of the range can be beneficial if you’re in a calorie deficit or have very intense training. Spread protein across the day (e.g. 20–40 g in 3–5 meals/snacks) to optimally stimulate muscle protein synthesis each time (How Much Protein Is Needed Per Day For Muscle Gain? - Consensus). Lean sources like chicken, fish, lean beef, eggs, dairy, or plant-based options (tofu, legumes, protein powders) should be staples. '''Post-workout protein''' is useful – consuming ~20–40 g protein soon after training gives your muscles amino acids when they are primed for repair (The 5 Worst Muscle-Building Mistakes | livestrong) (though total daily protein is the priority).
* '''Carbohydrates:''' Carbs are your muscles’ primary fuel for hard workouts. Eating enough carbs ensures you have the energy to train intensely and also helps with recovery by replenishing muscle glycogen. Carbs also spike '''insulin''', an anabolic hormone that helps shuttle nutrients (glucose, amino acids) into muscle cells. While insulin itself mainly prevents muscle protein breakdown (Mechanism of insulin's anabolic effect on muscle: measurements of muscle protein synthesis and breakdown using aminoacyl-tRNA and other surrogate measures - PubMed), having carbs with protein post-workout can create an environment favoring muscle growth. Emphasize quality carb sources (rice, oats, whole grains, fruits, potatoes, etc.) around your workouts. Low-carb diets can impair high-intensity training performance and recovery, so even if you focus on protein, don’t skimp on carbs needed to fuel heavy lifting.
* '''Fats:''' Dietary fats are important for overall health and hormone production (including testosterone). Include '''healthy fats''' from sources like nuts, olive oil, avocados, fatty fish, and eggs. Around 20–30% of your calories from fat is a reasonable target. Extremely low-fat diets (<15% of calories) ''may'' lower testosterone levels in some cases (Could low-fat diets reduce testosterone levels in men?), which could negatively affect muscle building. So, maintain a balanced intake of fats. That said, fat is calorie-dense, so if you need to eat a surplus, using fats can help meet calorie goals more easily, but balance it so you’re also getting ample carbs and protein.

'''Hydration:''' Muscles are ~75% water, and even mild dehydration can reduce strength and performance. Drink plenty of fluids throughout the day. Staying well-hydrated also improves recovery and the “pump” during workouts, as muscle cells swell with water along with glycogen.

'''Key Supplements:''' While a proper diet is the foundation, certain supplements can support muscle growth:

* '''Creatine Monohydrate:''' The most researched and effective supplement for muscle and strength gains. Creatine increases the muscles’ phosphocreatine stores, enhancing high-intensity performance (allowing you to lift slightly heavier or do a few extra reps). Over time, this leads to greater muscle adaptations. Studies show that those who supplement with creatine (typically 5 g/day) gain more strength and lean mass than those training without it (How Creatine Helps You Gain Muscle and Strength) – in fact, creatine combined with training can roughly double strength gains in some cases (How Creatine Helps You Gain Muscle and Strength). It’s safe and inexpensive, and causes a small water-weight gain in muscles initially (a good sign it’s working).
* '''Whey Protein:''' A convenient, high-quality protein powder derived from milk. Whey is rich in essential amino acids (especially leucine) and is fast-digesting, making it excellent as a post-workout protein source or anytime you need a quick protein hit. It’s not magic by itself – whey simply helps you meet your daily protein target when whole food is impractical. For example, a whey shake after training can kickstart recovery by rapidly providing amino acids to your muscles. Other protein powders (casein, soy, pea, etc.) are also effective; the key is total protein intake.
* '''Branched-Chain Amino Acids (BCAAs):''' BCAA supplements (leucine, isoleucine, valine) are popular, but if you’re eating enough complete protein, standalone BCAAs are largely unnecessary. Whole proteins already contain BCAAs. Research indicates that ''BCAA-only'' supplements are '''not''' as effective as getting all essential amino acids (e.g. from whey or food) for stimulating muscle protein synthesis (BCAA supplements not most effective type of supplements for stimulating muscle growth | King's College London). However, if training fasted or if your protein intake is low, BCAAs could help reduce muscle breakdown slightly. Overall, prioritize complete protein sources or EAAs over BCAAs alone.
* '''Other Supplements:''' Caffeine (for workout energy), beta-alanine (may help endurance in high-rep sets), and omega-3 fish oils (for general recovery and health) have some evidence of benefit. These are more minor factors. No supplement can compensate for poor training or diet – focus on the big rocks like protein and calories first. Beware of unproven “muscle gain” pills or excessive use of testosterone boosters; most have little evidence or can have side effects.

In summary, '''eat a protein-rich, caloric surplus diet''' to accelerate muscle growth. Center each meal on a quality protein source, include carbohydrates to fuel training, and get healthy fats. Around workouts, ensure protein (and some carbs) are available to support muscle repair. While training provides the stimulus for hypertrophy, nutrition provides the building blocks and energy for your body to actually construct new muscle tissue.