Nutrition for Muscle Gain: What You Actually Need to Know

Nutrition is where most people overcomplicate things. After working with hundreds of clients, I’ve seen the same mistakes over and over. Let’s cut through the noise.

The Basics That Actually Matter

Protein: Your #1 Priority

Aim for 1.6–2.2g of protein per kg of bodyweight daily. For a 80kg person, that’s 128–176g of protein per day.

Good protein sources:

• Chicken breast (31g per 100g)
• Lean beef (26g per 100g)
• Eggs (6g per egg)
• Greek yoghurt (10g per 100g)
• Cottage cheese (11g per 100g)
• Protein powder (20-25g per serve)

Calories: Eat Enough to Grow

To build muscle, you need to be in a slight caloric surplus — typically 200-500 calories above your maintenance level. Too large a surplus and you’ll gain excess fat. Too small and muscle growth will be slow.

Carbohydrates: Fuel Your Training

Carbs are your muscles’ preferred fuel source. Don’t fear them. Focus on:

• Oats, rice, potatoes, sweet potatoes
• Fruits and vegetables
• Timing them around your workouts

Common Mistakes I See

1. Not eating enough protein — Most people eat far less than they think
2. Eating too little overall — You can’t build muscle in a significant deficit
3. Obsessing over meal timing — Total daily intake matters far more
4. Cutting out entire food groups — Balance and sustainability are key

A Simple Daily Template

Meal	Example
Breakfast	Oats + protein powder + banana
Lunch	Chicken + rice + vegetables
Pre-workout	Fruit + protein shake
Dinner	Beef + sweet potato + salad

The Bottom Line

Nutrition doesn’t need to be complicated. Hit your protein target, eat enough calories, train hard, and sleep well. That’s 90% of the battle.

Want a personalised nutrition plan? Book a consultation and we’ll build something that works for your lifestyle.