For muscle building, at least 300 calories per day
is required. If you not only want to build muscle mass but also lose weight, your excess calorie intake should not be too much above your normal total. Otherwise, you will build muscle but also gain weight.
The most important nutrients for muscle growth are proteins
.Beginners who build muscle quickly need high protein intake. A common recommendation for people who want to gain muscle is to consume between 1.6 and 2 grams of protein per kilogram of body weight daily. The best way to achieve this is a combination of animal proteins
, such as fish or low-fat dairy products, and vegetable proteins
from soya, cereals, legumes, and nuts. Complex carbohydrates
provide additional energy for strength training and are important for your intestinal health. Whole grain products, fresh fruit, and vegetables provide your body with valuable fibre, vitamins, and minerals.