To fuel muscle gains, it’s all about giving your body a good balance of protein, carbs, and healthy fats. Protein is essential for muscle repair, while carbs provide the energy to get through tough workouts, and fats help balance hormones that support growth. Research from the National Institutes of Health shows that eating protein-rich foods like chicken, eggs, or tofu post-workout, along with complex carbs and fats, can boost recovery and help maximize your training results (NIH, 2022). This balanced approach keeps your body ready to repair and build muscle effectively. To get bigger as a bodybuilder, focus on a combination of consistent strength training, proper nutrition, and adequate rest. Ensure your protein intake is high to repair and build muscle, aiming for 1.6–2.2 grams of protein per kilogram of body weight, as recommended by research (NIH, 2022). Also, include carbs to fuel workouts and healthy fats to support hormone levels. Proper hydration is essential for optimal muscle function and recovery. Don’t forget the importance of sleep, as muscles grow during rest. Training with progressive overload and staying consistent are key strategies to increasing muscle mass effectively.
