Nutrition for muscle gain: the basics

Building muscle requires three conditions: adequate training stimulus, sufficient protein and a moderate caloric surplus. Without all three, progress stalls.

The general recommendation is 1.6 to 2.2 grams of protein per kilogram of body weight per day. In Ecuador this is easy to achieve with eggs, chicken, tuna, fresh cheese and legumes like beans and lentils.

The caloric surplus should be moderate: 200 to 300 kcal above your daily expenditure is enough. Aggressive surpluses only speed up fat gain, not muscle gain.

As for timing, spreading protein across 3 to 5 meals works better than concentrating it in one. A serving of protein in the post-workout meal is sufficient — the famous 30-minute 'anabolic window' is a myth.

If you want a plan tailored to your case, Annual Plan members get a quarterly nutrition assessment with our team.