Fitquro › Blog › Nutrition
NUTRITION

Nutrition Basics for Muscle Building

📅 Feb 11, 2026 ⏱ 7 min read ✍️ Fitquro Team
Nutrition Basics for Muscle Building

You can train as hard as you want, but without proper nutrition, your results will be limited. Think of food as the building blocks your body needs to repair and grow muscle after intense workouts. Let's break down the essentials.

The Big Three: Macronutrients

Protein — The Muscle Builder

Protein is the most important macronutrient for muscle growth. It provides the amino acids your body needs to repair and build new muscle tissue.

How much do you need?

  • 1.6 to 2.2 grams per kilogram of body weight per day
  • For a 75kg person, that's 120-165g of protein daily

Best protein sources:

  • Chicken breast (31g per 100g)
  • Eggs (6g per egg)
  • Greek yogurt (10g per 100g)
  • Lean beef (26g per 100g)
  • Fish — salmon, tuna (25g per 100g)
  • Whey protein powder (for convenience)

Carbohydrates — Your Energy Source

Carbs fuel your workouts. Without enough carbs, your performance in the gym will suffer.

  • 3 to 5 grams per kilogram of body weight per day
  • Focus on complex carbs: rice, oats, sweet potatoes, whole wheat bread
  • Save simple carbs (fruits, honey) for pre/post workout

Fats — The Hormone Helper

Healthy fats support hormone production (including testosterone, which is crucial for muscle growth).

  • 0.8 to 1.2 grams per kilogram of body weight per day
  • Good sources: olive oil, avocado, nuts, fatty fish

Caloric Surplus: The Growth Equation

To build muscle, you need to eat more calories than you burn. This is called a caloric surplus.

  • Start with a 300-500 calorie surplus above your maintenance
  • If you gain weight too fast (more than 0.5kg/week), reduce slightly
  • Use a TDEE calculator to estimate your maintenance calories

Meal Timing

While total daily intake matters most, meal timing can help optimize your results:

  • Pre-workout (1-2 hours before): Carbs + protein for energy
  • Post-workout (within 2 hours): Protein + carbs to kickstart recovery
  • Before bed: Casein protein or Greek yogurt for overnight muscle repair

Hydration

Water is often overlooked, but it's crucial:

  • Drink 2-3 liters per day minimum
  • Add 500ml for every hour of exercise
  • Dehydration can reduce performance by 10-20%

Sample Meal Plan

Here's a simple meal plan for a 75kg person aiming for muscle growth:

  • Breakfast: 3 eggs + oatmeal + banana
  • Snack: Greek yogurt + nuts
  • Lunch: Chicken breast + rice + vegetables
  • Pre-workout: Toast with peanut butter + coffee
  • Post-workout: Protein shake + banana
  • Dinner: Salmon + sweet potato + salad
  • Before bed: Cottage cheese or casein shake

Common Mistakes

  1. Not eating enough — The #1 mistake for skinny guys trying to build muscle
  2. Skipping protein — Missing protein targets consistently will stall progress
  3. Too many supplements — Focus on real food first; supplements are just that — supplements
  4. Ignoring vegetables — Micronutrients matter for recovery and overall health

Track Your Progress with Fitquro

Log your workouts, track personal records, and stay motivated with XP and achievements. 1400+ exercises with animated demos.

Download Fitquro →
View All Articles →
Progressive Overload: The Only Secret to Building Muscle FITNESS
📅 Mar 11, 2026 ⏱ 6 min read

Progressive Overload: The Only Secret to Building Muscle

If you've been lifting for months but look exactly the same, you're missing the golden rule of fitness: Progressive Overload. Here's how to apply it.

Read More →
The Ultimate Guide to Workout Consistency FITNESS
📅 Mar 2, 2026 ⏱ 6 min read

The Ultimate Guide to Workout Consistency

Struggling to stick to your workout routine? Discover actionable strategies to build sustainable habits, overcome lack of motivation, and stay consistent all year round.

Read More →
Stretching & Flexibility: The Key to Injury-Free Training RECOVERY
📅 Feb 25, 2026 ⏱ 7 min read

Stretching & Flexibility: The Key to Injury-Free Training

Most people skip stretching — and pay the price later. Learn the difference between dynamic and static stretching, and how flexibility training can transform your performance.

Read More →