Home / Nutrition

Nutrition for Muscle Building

Practical dietary guidance backed by research — not fad diets or marketing copy.

Meal prep containers filled with chicken rice and vegetables — muscle building diet
Food First

Supplements fill gaps. Food builds the foundation.

No supplement replaces a consistent, protein-rich diet. These guides help you get your nutrition right before adding anything from a tub or bottle.

All Articles

Nutrition Guides

Grilled chicken breast eggs and Greek yogurt — high protein foods for muscle building Protein

February 2025  ·  6 min read

How Much Protein Do You Actually Need to Build Muscle? The Research Answer

The "1 gram per pound" rule is widely repeated but the evidence tells a more nuanced story. We review current meta-analyses to give you a practical daily protein target.

Read More →6 min
Balanced meal with lean protein vegetables and complex carbohydrates for body composition Calories

January 2025  ·  8 min read

Bulking vs. Cutting: How to Structure Your Calorie Intake to Maximise Muscle and Minimise Fat

A practical framework for managing calorie surpluses and deficits, including what lean bulking actually looks like in practice versus common misconceptions.

Coming Soon →8 min
Post-workout meal with rice chicken and vegetables timed around training Meal Timing

December 2024  ·  5 min read

Does Meal Timing Actually Matter for Muscle Gain? What the Research Shows

The anabolic window concept has been oversimplified for years. Here's what current research says about pre- and post-workout nutrition timing for muscle growth.

Coming Soon →5 min

Quick Reference

Best Whole Food Protein Sources

Hit your daily protein target from real food first, supplement second.

Raw chicken breast — lean protein source with 31g protein per 100g

Chicken Breast

~31g protein per 100g. Lean, versatile, and inexpensive. The backbone of most muscle-building diets.

Whole eggs in a carton — complete protein source with essential amino acids

Whole Eggs

~6g protein per egg. One of the highest-quality complete proteins available, with excellent leucine content.

Fresh salmon fillet — high protein omega-3 rich food for muscle recovery

Salmon

~25g protein per 100g, plus omega-3 fatty acids that support recovery and reduce exercise-induced inflammation.

Greek yogurt in a bowl — high protein dairy food with casein for slow release amino acids

Greek Yogurt

~17g protein per 170g serving. Contains both whey and casein, making it useful at any time of day including before sleep.

Daily Targets

A Simple Starting Framework

Protein 1.6–2.2g / kg bodyweight
Carbohydrates 3–5g / kg bodyweight
Fats 0.8–1.2g / kg bodyweight
Calorie Surplus (bulking) +200 to +400 kcal/day

These are starting reference points, not rigid rules. Adjust based on progress over 3–4 week periods.

Colourful nutritious meal with vegetables protein and healthy carbohydrates for athletes