From Food to Fitness: The Ultimate Muscle Gain Nutrition Plan

To build muscle, you must focus on caloric intake, macronutrient distribution like protein, carbohydrates, and fats, and timing of meals to maximize muscle recovery and growth. And staying hydrated & getting enough sleep, are important as the food you eat.
It mainly focus on a diet rich in protein, complex carbohydrates, and healthy fats, with examples including lean meats, fish, eggs, beans, whole grains, and nuts. 
Gaining muscle should have three primary goals:  the correct calorie amount, adequate protein intake, sufficient carbohydrates intake.

Calories Intake:

• You have to consume more calories than you burn to gain muscle. This ensures and encourage your body has extra energy to build new muscle tissue.
• Around 250-500 extra calories per day, depending on your metabolism and activity level.

Protein Intake:

• Dietary protein is the most important macronutrient for building muscle intake of 1.6–2.2 grams of protein per kilogram of body weight.
• High-quality protein sources: chicken, eggs, fish, legumes, soya, paneer, curd, horse gram, sprouts [ green gram, black chana], dal [ toor dal, moong dal, urad dal], peanut and peanut butters, and protein shakes.
• Nuts and seeds like almonds, walnuts, cashew and millets [ragi, kambu, thinai, samai] rich in protein than rice . Carbohydrates intake:
• Carbs are important for energy during tough workouts. It help preserve protein for muscle growth rather than using it as an energy source.
• Around 4-7 grams per kilogram of body weight.
• Healthy carbs like oats, brown rice, sweet potatoes, quinoa, whole grains, and fruits to provide sustained energy.

Healthy Fats:

• Dietary fats are important for maintaining hormonal function and a healthy immune system but do not play a huge role on building muscle. may not play
• Around 20-30% of your total caloric intake should come from fats.
• Foods rich in healthy fats like avocados, nuts, seeds, olive oil, and fatty fish are helps to muscle gaining.

Hydration:

• Drink plenty of water throughout the day, especially during and after workouts are helps to stay hydrate and healthy. It also helps to the muscle function and overall performance.
• Drink 2 – 4 liters of per day.

Kutty Esther

M.sc (Nutrition & Dietetics)