Nutrition
The food side of building muscle.
Most of the food advice online is either selling something or making something up. These pages cover the parts that matter — total calories, daily protein, food sources, supplements — with the actual evidence behind them.
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How much protein do I actually need
Eat 1.6 to 2.2 grams of protein per kilogram of bodyweight per day to build muscle. Higher end on a cut, lower end maintaining.
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How many calories to build muscle
Eat 250 to 500 calories above your maintenance per day to build muscle. Lower end limits fat gain; higher end builds faster.
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Should I bulk or cut first
If you're over 15% body fat (men) or 25% (women), cut first. Below that, bulk first. The goal is staying in a body fat range where bulking builds muscle, not just fat.
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What to eat before training
A meal with carbs and protein 1–3 hours before training is the sweet spot. Fasted training also works — total daily intake matters more.
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What to eat after training
A meal with 30 to 40 grams of protein and a similar amount of carbs within a couple of hours. The 'anabolic window' is wider than people say.
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Best protein sources ranked
What actually hits your protein target: a ranked table of complete, bioavailable, lift-friendly foods. Animal and plant.
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Supplements that actually work
Three supplements have strong evidence: creatine, whey, and caffeine. A few have modest evidence. Most of the industry is selling nothing.
The honest hierarchy
If you only fix one thing, fix daily protein. If you fix two, add total calories. Everything else — meal timing, supplements, macro ratios — matters far less than getting those two right.