Hypertrophy Nutrition Tips
Nutrition is as important as training when it comes to muscle hypertrophy.
Eat enough complete, high-quality protein. Eat 1.5–2 g/kg of your body weight in protein per day for optimal hypertrophy. The protein should contain a high amount of the amino acid leucine, which is responsible for muscle protein synthesis. Whey protein is a great option for leucine. Eating less protein may not be enough to rebuild muscles, and eating more doesn’t usually give you more benefits.
Space your protein throughout the day. Your body can only use approximately 20–40 g of protein per meal. For best results, eat around this much protein every 3–4 hours.
Eat carbohydrates. Your muscles need carbs to fuel and recover from your workouts. At least 40% of your total daily calories should come from good carbs. Eat carbs 60–90 minutes prior to your workout, and then eat a combo of carbs and protein (2:1 ratio) within an hour after you finish.
Include micronutrients in your diet. Most people are deficient in Vitamin D, which is necessary for muscle building. Pre-menopausal women might also be lacking iron. Consider taking multivitamins if your diet doesn’t contain enough nutrients.
Eat enough calories. If you want to build muscle, you need to give it building materials. Use a resting metabolic rate calculator to figure out how many calories you need to eat daily to maintain your weight. You can also eat a bit more than that to really build your muscle.
Use supplements to supplement. Make sure you have a healthy diet that meets the above requirements and then use supplements to add anything else you might need. Creatine monohydrate is generally safe and can help you build more muscle mass. Always check with your doctor before starting any supplement.
