Muscle is built in the kitchen as much as the gym. Here is a straightforward approach to eating for growth.
Eat enough protein
Aim for roughly 1.6-2.2g of protein per kg of bodyweight, spread across the day.
Maintain a slight calorie surplus
To gain muscle you need a small surplus of energy. Track your intake and adjust based on progress.
Do not fear carbs
Carbohydrates fuel hard training and recovery. Build meals around quality sources like rice, oats and fruit.
Prioritise recovery
Sleep and rest days are when muscle actually grows. Aim for 7-9 hours of sleep.
