Nutrition for Gaining Muscle

• Eat enough calories: To gain strength, you need to consume enough calories to support muscle growth. This may mean increasing your overall calorie intake, especially if you're struggling to put on weight.
• Focus on protein: Protein is essential for building and repairing muscle tissue. Aim to get at least 0.8 grams of protein per pound of body weight (1.8 grams per kilogram) if you're trying to build muscle. Good sources of protein include meat, poultry, fish, eggs, dairy products, beans, and legumes.

• Don't forget about carbohydrates: Carbohydrates are an important source of energy for strength training. They can help fuel your workouts and support muscle recovery. Aim for at least 50% of your daily calorie intake to come from carbohydrates. Good sources include whole grains, fruits, vegetables, and legumes.
• Include healthy fats: Fats are important for hormone production and can also help with muscle building. Aim to get at least 20% of your daily calories from healthy fats, such as olive oil, avocados, nuts, and seeds.
• Stay hydrated: Proper hydration is important for muscle function and recovery. Aim to drink at least 8-10 cups (64-80 ounces) of water per day.
• Eat enough nutrients: In addition to macronutrients like protein, carbohydrates, and fat, it's important to get enough micronutrients (vitamins and minerals) to support muscle growth and overall health. Eat a varied diet with plenty of fruits, vegetables, and whole grains to ensure you're getting all the nutrients you need.