💪 Muscle Building Guide

🍽️ Nutrition for Muscle Growth

Muscles are built in the kitchen, not the gym. Training provides the signal to grow, but without proper nutrition the signal remains unanswered.

📊 Calorie Surplus

To build muscle, you need a calorie surplus of 300-500 kcal per day. Per didelis perteklius (>500 kcal) will lead to fat accumulation rather than muscle growth. Rate of muscle growth: beginners can gain 1-2 kg of muscle per month, advanced — 0.5-1 kg.

🥩 Protein — the Building Material for Muscles

Best protein sources: chicken, fish, eggs, cottage cheese, beef, whey protein, plant-based protein blends (for vegans).

🍚 Carbohydrates and Fats

• Carbohydrates (4-7 g/kg): energy for training, insulin (anabolic hormone) secretion. Choose: oats, rice, potatoes, pasta, fruits.
• Fats (0.8-1.2 g/kg): testosterone production, hormonal balance, vitamin absorption. Choose: avocados, nuts, olive oil, fatty fish.

⏰ Nutrient Timing

Although total daily intake is most important, timing also matters:

• Before training (1-2 hours): protein + carbohydrates for energy
• After training (within 2 hours): 20-40 g protein + carbohydrates for recovery
• Before sleep: casein (cottage cheese) — slow proteins that feed muscles all night