🍽️ Muscle Gain Diet: What Works (Without Believing in Myths)

Introduction

Gaining muscle mass isn't just about training hard. The key lies in strategic nutrition, designed to give your body the energy and nutrients it needs to grow, recover, and perform at its best.

At SBPfitnutrition, as sports nutritionists and personal trainers, we've guided hundreds of people through this process. Here are the essentials for doing it right.

1. How many calories do you need?

To build muscle, you need to be in a caloric surplus, that is, consume more calories than you expend.

  • 💡 General suggestion:
     Start with +300 to +500 kcal above your daily expenditure.
  • If you gain fat too quickly, adjust.

2. Distribution of macronutrients

🔹 Proteins:

✅ 1.6 to 2.2 g per kg of body weight

Example: If you weigh 70 kg → 112 to 154 g daily

🔹 Carbohydrates:

✅ Main source of energy → 4–6 g/kg

Important for training intensely and avoiding using protein as energy.

🔹 Healthy fats:

✅ 0.8 to 1 g/kg

Includes avocado, nuts, olive oil,

omega 3.

3. Example of a basic daily menu

Meal

Example

Breakfast

Protein oatmeal with banana and peanut butter

Mid-morning

Whole wheat bread + turkey breast + walnuts

Lunch

Rice + grilled chicken + salad + avocado

Snack

Greek yogurt + fruit + granola

Dinner

Pasta with tuna and sauteed vegetables

Post-dinner (optional)

Casein or milk protein + nuts


4. Recommended supplements

👉 Protein powder: to meet your daily requirements

👉 Creatine monohydrate: increases muscle strength and volume

👉 Multivitamins: support metabolism and recovery

👉 Omega 3: fights inflammation and improves overall health

💡 Remember: Supplements aren't a substitute for a good diet. They're a support.


5. Common mistakes when trying to gain muscle

🚫 Eating too much without controlling quality

🚫 Skipping meals or having irregular schedules

🚫 Overusing smoothies without balancing them with real food

🚫 Not training with a progressive plan

SBPfitnutrition Recommendation 🧑‍⚕️

To see real results, your diet must be tailored to your body, your routine, and your training level. Don't use diets copied from the internet.

🎯 Do you want a 100% personalized diet?

Our sports nutritionists will create a comprehensive plan for you based on your goals and lifestyle.

📅 Schedule your consultation here

Bonus: How much weight can you gain per month?

  • Naturally, a beginner can gain 0.5 to 1 kg of lean muscle per month.
  • If you gain weight faster, you're probably also gaining fat.