Strength training provides the stimulus for muscle growth, but it is nutrition that supplies the raw material and energy to make that growth possible. Over the last decade, research in sports nutrition has clarified some of the key principles that support increases in muscle mass: adequate energy intake, sufficient protein, thoughtful use of carbohydrates and fats, attention to hydration, and, in some cases, targeted supplements.
This article brings together seven evidence‑based strategies that can be adapted by most healthy adults who want to support muscle growth. They assume that resistance training is already in place; without regular strength training, even the best diet will have limited impact on muscle mass. Anyone with medical conditions or specific dietary needs should seek individualized guidance from a qualified health professional.
. Ensure a modest energy surplus rather than eating “as much as possible”
Muscle growth is an energy‑demanding process. Building new tissue, repairing training‑induced damage and supporting recovery all require calories. For many people, trying to increase muscle mass while maintaining a strict calorie deficit becomes unnecessarily difficult.
Reviews of energy intake and hypertrophy suggest that, although the exact “ideal” surplus is not fully defined, being in a slight caloric surplus can make it easier to gain lean mass. Popular summaries for practitioners often recommend an intake around 5–20% above maintenance needs, or roughly 100–400 additional calories per day for someone who maintains their weight at 2,000 calories.
However, higher is not always better. A recent overview notes that larger surpluses tend to increase fat gain more than muscle gain, particularly when the surplus is substantial and sustained. In practical terms:
- Estimate your maintenance calories (using an online calculator or several weeks of food and weight tracking).
- Add a small surplus, for example 5–15%.
- Monitor body weight, performance and how your clothes fit over several weeks.
- Adjust up or down if weight is not changing or increases too quickly.
The goal is to create an environment that is supportive of muscle growth without making later fat loss unnecessarily challenging.
2. Prioritize adequate daily protein intake
Among all nutritional factors, protein is the most consistently linked to gains in muscle mass when combined with resistance training. A widely cited meta‑analysis found that protein supplementation modestly but significantly increases lean mass and strength compared with resistance training alone, especially when baseline protein intake is relatively low.
The International Society of Sports Nutrition (ISSN) position stand recommends that most exercising individuals aiming to build or maintain muscle should consume approximately 1.4–2.0 g of protein per kilogram of body weight per day. Other reviews suggest that muscle gains tend to plateau around 1.6–2.2 g/kg/day for most people.
For a 75‑kg individual, this corresponds roughly to 105–165 g of protein per day. This does not require an unusual diet, but it does require some planning. Emphasize:
- High‑quality protein sources such as dairy products, eggs, fish, poultry, lean meat, soy, lentils and other legumes.
- Including protein at every meal, rather than at only one large meal.
- Considering plant and animal proteins in the context of overall health, sustainability and personal preference.
For most healthy adults, protein intakes in this range appear safe, although individuals with kidney disease or other medical issues should follow medical advice.
3. Distribute protein across the day and around training
Beyond daily totals, the distribution of protein across meals matters. Resistance exercise stimulates muscle protein synthesis, but this response is enhanced and prolonged when protein is consumed in the hours surrounding training.
Expert groups suggest that each meal should contain approximately 0.25–0.40 g of high‑quality protein per kilogram of body weight, amounting to roughly 20–40 g of protein per meal for many adults, to maximally stimulate muscle protein synthesis. This can often be achieved with:
- A breakfast that includes eggs, yogurt, milk, tofu or a similar source.
- A lunch and dinner built around fish, poultry, lean meat or legumes.
- Snacks that provide additional protein if needed (such as Greek yogurt, cottage cheese, tempeh or mixed nuts).
Pre‑sleep protein intake is another strategy with growing evidence. Studies using casein protein (30–40 g) consumed before bedtime show increased overnight muscle protein synthesis in individuals who train in the evening. This does not mean that everyone must have a late‑night shake, but for those who train in the late afternoon or evening and struggle to meet total protein goals, a pre‑sleep protein‑rich snack can be helpful.
A practical approach is to plan three to four protein‑containing meals spaced across the day, with at least one of them falling within a few hours of resistance training.
4. Use carbohydrates to support training performance and recovery
While protein receives much of the attention in discussions of muscle growth, carbohydrates play an important supporting role. Resistance training relies largely on muscle glycogen as a fuel source. Diets that chronically restrict carbohydrate intake can reduce glycogen levels, which may impair the ability to sustain higher training volumes or more frequent sessions.
A recent systematic review on carbohydrate intake and strength training performance found that, in many short‑term studies, manipulating carbohydrate intake did not substantially change maximal strength. Nonetheless, after glycogen depletion or in contexts with repeated daily sessions, carbohydrate provision improved performance and training capacity. Observational and practical guides also emphasize that insufficient carbohydrate may reduce performance and slow recovery, potentially limiting hypertrophy over time.
The exact amount of carbohydrate required depends on the volume and intensity of training, as well as overall energy needs. For individuals engaged in regular moderate‑to‑high intensity resistance training, general sports nutrition guidelines usually recommend that carbohydrates make up a substantial proportion of daily energy intake, often in the range of 45–65% of total calories when combined with adequate protein and fat.
In practice:
- Include whole‑grain sources such as oats, rice, quinoa and whole‑grain bread.
- Use starchy vegetables like potatoes and sweet potatoes.
- Combine carbohydrates with protein in meals before and after training to support performance and recovery.
Very low‑carbohydrate approaches can be compatible with some forms of training, but they require careful planning and may not be ideal for individuals seeking to maximize training volume and muscle growth.
5. Include healthy fats to support hormones and overall health
Dietary fat is sometimes overlooked in discussions of muscle growth, but it plays several important roles: it provides energy, supports cell membranes, helps with absorption of fat‑soluble vitamins and contributes to hormone production.
Major health organizations and expert groups typically recommend that 20–35% of total daily calories come from fat, with an emphasis on unsaturated fats and a limitation of saturated and trans fats. There is some evidence that very low‑fat diets can modestly lower circulating testosterone levels in men, although findings are mixed and the clinical significance is still debated. Given that testosterone and other hormones influence muscle mass, extremely restrictive fat intake is unlikely to be advantageous for most people.
For someone focused on muscle growth, a practical guideline is to:
- Keep total fat intake within the 20–35% range, adjusted to individual calorie needs.
- Prioritize sources of unsaturated fats, such as olive oil, nuts, seeds, avocados and fatty fish.
- Limit but not necessarily eliminate foods high in saturated fats, especially those from highly processed sources.
This approach supports both general health and the hormonal environment in which muscle growth occurs.
6. Pay attention to hydration and micronutrients
Muscle tissue is largely water, and even mild dehydration can reduce exercise performance, impair recovery and increase perceived effort during training. While fluid needs vary by body size, climate and training load, sports dietitians often recommend using simple cues—such as urine color, thirst and changes in body weight around training sessions—to monitor hydration status.
In addition to water, electrolytes such as sodium and potassium help maintain fluid balance and muscle function, especially in hot environments or during long sessions. For most individuals, a varied diet with adequate salt intake is sufficient; specialized sports drinks are generally reserved for longer or more intense exercise.
Micronutrients also matter. Deficiencies in iron, vitamin D, calcium and certain B vitamins can affect energy levels, bone health and training capacity, indirectly influencing muscle growth. While widespread deficiency is not inevitable, some groups—such as individuals who avoid most animal products, those with limited sun exposure or high training volumes—may be at greater risk.
Current public health guidance generally recommends:
- Obtaining micronutrients primarily from a varied diet rich in fruits, vegetables, whole grains, legumes, nuts, seeds and, if included, animal products.
- Using supplements selectively, based on blood tests or professional assessment, rather than as a blanket solution.
Hydration and micronutrient status are rarely the first topics raised in conversations about muscle gain, but they underpin the ability to train consistently and recover well.
7. Consider evidence‑based supplements as additions, not substitutes
For many people, a well‑planned diet can meet all nutritional needs for muscle growth. However, certain supplements have stronger evidence for supporting strength training adaptations and can be considered when the basics are in place.
The supplement with the most consistent support is creatine monohydrate. Position stands and reviews from the ISSN conclude that creatine supplementation increases strength, power and lean body mass in response to resistance training, with a good safety profile in healthy individuals. Typical protocols involve either:
- A “loading” phase of around 20 g/day divided into several doses for 5–7 days, followed by 3–5 g/day; or
- A consistent intake of 3–5 g/day without loading, which saturates muscle stores more gradually.
Another common choice is whey or other protein powders. These are not inherently superior to whole‑food protein, but they can be a convenient way to reach daily protein targets, especially around training sessions. Meta‑analyses show that protein supplementation, whether from shakes or food, supports improvements in lean mass and strength when added to resistance training in individuals whose habitual intake is moderate.
Other supplements sometimes discussed in the context of muscle growth (such as beta‑alanine, caffeine or omega‑3 fatty acids) may offer benefits for performance or recovery in specific contexts, but their effects on hypertrophy are generally smaller and more conditional.
The key principle is that supplements are additions. They cannot replace a well‑structured training program, adequate total energy intake, sufficient protein and thoughtful overall diet quality. Starting with these foundations makes it easier to judge whether a supplement is truly useful or simply unnecessary.
Bringing the strategies together
Supporting muscle growth through nutrition is less about adopting a rigid “muscle‑building diet” and more about aligning everyday eating habits with the demands of training. The research‑informed strategies summarized here can be viewed as a framework:
- Create a modest energy surplus so that the body has enough fuel for adaptation, but not so much that fat gain dominates.
- Reach an appropriate daily protein intake, typically around 1.4–2.0 g/kg/day for most people who train regularly.
- Distribute protein across meals and around training, making it a regular feature of the day rather than an occasional focus.
- Use carbohydrates strategically to support training performance and recovery, particularly when sessions are frequent or demanding.
- Include healthy fats within recommended ranges, emphasizing unsaturated sources and avoiding extreme restriction.
- Maintain hydration and adequate micronutrient intake, recognizing that these underpin consistent training.
- Use evidence‑based supplements judiciously, with creatine and, when convenient, protein powders as primary candidates.
Within this structure, there is room for personal preference, cultural food patterns and ethical choices. Some people will meet their targets with predominantly plant‑based diets; others will rely more on animal products. Some will weigh and track their intake carefully; others will use simpler habits and visual portion guides.
What the research suggests, across different approaches, is that consistency and adequacy matter more than perfection. When nutrition reliably supports the work done in training, muscle growth becomes not a mystery, but a gradual and predictable process.
