Starting a lifting journey can be overwhelming—especially when it comes to nutrition. The good news? You don’t need complex diets to fuel muscle growth and recovery. Here are the foundational nutrition basics every beginner should know.
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Calories provide the energy your body uses daily. To gain muscle, you need to eat slightly above maintenance—a modest surplus fuels growth without excessive fat gain.
Protein is essential for muscle repair and growth. Beginners should aim for 0.8 to 1 gram of protein per pound of bodyweight daily. Good sources include lean meats, eggs, dairy, and plant-based options like lentils, tofu, or seitan.
Carbs fuel your workouts and help with recovery. Go for whole grains, fruit, and veggies. Healthy fats (like avocado, olive oil, nuts, and seeds) support hormone health and fill nutritional gaps.
You don’t need to eat every 2 hours, but eating 3–5 meals per day helps maintain energy and supports muscle growth. Spread protein across the day and prioritize meals around training.
Water supports every bodily function, including strength recovery and protein digestion. Aim for 3 liters per day—or more if you sweat a lot during workouts.
Use a food log or app to track calories and protein. Watch your weight, lifts, and recovery. Adjust calories up or down depending on your results over time.
Keep it simple. Focus on meals you can repeat and stick with. Small wins, consistently applied, will always beat perfect plans that aren’t followed.
Want to build even better habits? Here’s how to track your gym progress effectively →
Also recommended: Stronger By Science’s beginner nutrition guide.
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