By: Aashay Edwin Maghi (CPT)
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A balanced diet with protein, carbs, and healthy fats is the cornerstone of muscle growth. . Spreading protein intake every 3–4 hours supports muscle repair and maximizes gains after workouts.
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Image: Freepik
Choose chicken, turkey, fish, eggs, and beans for high‑quality protein. . These foods supply essential amino acids that rebuild muscle tissue and boost strength.
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Complex carbs such as oats, brown rice, sweet potatoes, fuel your workouts and help muscles recover. They also stabilize blood sugar and keep energy levels steady all day.
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Avocado, nuts, seeds, and olive oil provide fats that support hormone production and reduce inflammation. Don’t fear fat—it’s key for joint health and long‑term performance.
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Eating every 3–4 hours keeps your body in an anabolic state, ready to build muscle. Pre‑ and post‑workout meals with protein and carbs optimize recovery and growth
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Scrambled eggs with veggies or a protein‑packed smoothie jump‑start your day and set the tone for gains. Add oats or whole‑grain toast for sustained energy.
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Grilled chicken salad, turkey rice bowls, or tuna wraps deliver protein, veggies, and carbs in one bowl. These balanced meals keep you full and focused all afternoon.
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Chocolate milk, Greek yogurt with fruit, or a protein shake replenish nutrients fast. Quick snacks curb cravings and kick off the muscle‑repair process immediately after training.
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Cook staples—chicken, rice, veggies—in batches and mix flavors with different spices. Portion into containers so healthy meals are ready when you’re hungry.
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Track your meals and adjust portions as you grow stronger. Consistency with smart nutrition habits is the real secret behind lasting muscle gains.