Guide to Building Muscles: Protein, Carbohydrate, and Supplements

When it comes to building muscle, it’s not just about lifting the weights; what you eat matters too. Your food directly impacts how well your workouts go and the results you get. We talked about how to divide your macros in your meals before; now let’s break it down further. Each type of food you eat gives your body something specific it needs to perform better.

Understanding this connection between your diet and workouts is key to getting the most out of your muscle-building efforts. By choosing the right foods, you can boost your progress in the gym. Making smart food choices ensures that every exercise you do contributes to your overall success in building muscle.


Building muscle isn’t just about lifting weights; it’s also about giving your body the right kind of food. Protein is key in this process because it helps repair your muscles after a workout and contributes to muscle growth. Imagine your muscles as tiny building blocks. When you work out, these blocks break down a bit, and protein is like the builder that comes in to fix them and make them stronger.

Protein takes center stage in the macronutrient trio, particularly when it comes to muscle growth. filled with amino acids, including the essential ones your body can’t produce independently.

Timing matters for protein. Before you exercise, have a snack with protein, like a smoothie with protein powder or nut butter on whole-grain toast. After your workout, eat something with protein within two hours to help your muscles recover.

Spacing out meals also helps. Eat every three to four hours so your body can use the protein efficiently, keeping the muscle-building process going.

Now, let’s talk about tasty protein sources:

Chicken: It’s lean and goes well in salads, pasta, wraps, or just grilled or baked.

Beef: Choose lean cuts like steak or mince for protein without too much fat.

Fish: Tuna, salmon, cod, prawns, and sardines are high in protein and good for muscle recovery.

Tofu: If you’re into plant-based options, tofu is made from soybeans and works in salads, stir-fries, or curries.

Eggs: They’re affordable and easy to prepare. Scramble, boil, poach, or make an omelet with veggies.

Dairy: Cottage cheese, milk, and Greek yogurt give you protein and calcium for strong muscles and bones.

Beans: kidney, black, pinto—all kinds of beans are great for protein, plus they have fiber and nutrients.

Nuts, Grains, and Seeds: Quinoa, peanuts, almonds, cashews, pumpkin seeds, and lentils are easy ways to add protein to your meals.

Protein Powders: If you need an extra boost, try protein powder in a smoothie or shake. There are different types, like whey, pea, and soy, so you can pick what works for you.

So, whether you love meat, are a vegetarian, or follow a vegan diet, there are plenty of delicious options to help you build and maintain strong, healthy muscles.


Carbs—we all enjoy them, from bread and pasta to different kinds of potatoes. But eating pizza or chips all the time won’t help you build muscle. You’ve got to be smart about the carbs you choose.

Before we talk about which carbs are best, let’s understand why they’re important. Carbs play a big role in building muscle by giving you energy. Don’t worry about rumors saying carbs are bad; you don’t need to avoid them. Eating the right carbs at the right times helps power through your workouts.

Carbs turn into glucose in your body, becoming the energy your body prefers. If you don’t eat enough carbs, your body will use proteins and fats for energy instead, which is not great when you’re trying to build muscle.

Now, not all carbs are the same. They’re either simple or complex based on how many sugar molecules they have. Simple carbs, like those in soda and candy, are usually not great. Complex carbs, found in high-fiber foods, are better. They digest slowly, fill up your energy stores, and release glucose slowly, giving you lasting energy.

For the best energy, eat a meal with complex carbs about three to four hours before you work out. If you eat simple carbs too long before exercising, you might run out of energy, making you feel tired. After a workout, eat carbs and protein within two to three hours to refill your energy; it also helps with recovery. Complex carbs like rice, oats, and potatoes are good choices.

Now, let’s look at some good carb choices:

Oats: Go for rolled or steel-cut oats instead of instant ones for more fiber.

Rice: Brown rice and quinoa are good choices for fiber and steady blood sugar. Spelt, buckwheat, barley, and bulgur wheat are also good.

Sweet potatoes: They have lots of vitamin C.

Fruit: Choose high-fiber fruits like apples, bananas, and berries.

Vegetables: Leafy greens like spinach, broccoli, and kale are packed with good stuff.


We mentioned counting calories for whey protein, but not all supplements need that level of detail. Supplements are like diet helpers; they boost your workouts, energy, and recovery. They’re useful additions that make your fitness journey better.

Supplements come in various forms, with powders, pills, and capsules being the most common. Whether you’re a beginner at the gym or a seasoned bodybuilder, our top recommendations include:

Creatine: A favorite among gym enthusiasts, creatine boosts muscle strength and endurance, aids in hydration, allows for extra reps, and speeds up recovery.

BCAAs (branched-chain amino acids): Often taken as a pre-workout supplement, BCAAs provide additional energy and focus, reduce muscle fatigue and soreness, promote muscle growth, and aid in recovery.

Testosterone Boosters: Testosterone boosters like Sustanon 250 and Testoviron Depot 250 Essential for muscle building, testosterone is a key hormone. Boosters containing zinc, magnesium, fenugreek, D-aspartic acid, and nettle leaf can help maintain optimal levels.

While these supplements can enhance your muscle-building diet plan, remember that they are supplementary, not substitutes. They should complement a healthy and balanced diet, not replace the real foods you consume. So, embrace these additions, but keep the focus on a nutritious and well-rounded eating routine.

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