What Should I Eat To BUILD MUSCLE?

When it comes to building muscle, your training sessions are important. Of equal importance, maybe even more so, is what you are eating. Eating too little or not enough is going to have a huge factor in the success or failure of accomplishing your goals.

Ready to get strong? Here is a good starting point…


Eat at least 1-1.8 grams of protein per kilogram of body weight. At least.

You want to look for foods high in leucine. (Meat, dairy, pea, hemp)

Also keep in mind, the less legs it has, the leaner the meat.

What Should I Eat To BUILD MUSCLE?


Carbs are absolutely necessary to maximize performance

You’re looking at about 3 grams of carbohydrates per kilogram of body weight. So if you’re living on 20 grams of carbs per day…good luck.

Look for whole food sources like veggies, fruits, grains and potatoes.


There is no one size fits all answer.

What About Creatine?

If you’re not getting enough creatine from the meat you consume, a supplement dose of 3-5 grams a day.


Being properly hydrated is crucial to your ability to train at the intensity needed to build muscle. It also is an extraordinarily important component of recovery. Aim for 8-16 ounces before your training session, an additional 8-10 ounces during your training session and another 8-10 ounces with in 20 minutes of completing your training session.

What About Sleep?

If you’re not getting at least 6-8 hours of sleep, you’re wrong. If sleep is an issue for you, what can change in your nightly routine to make a better atmosphere for restful sleep?

Do you have health and fitness goals you are trying to achieve?
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First Capital Gym is a results based personal training gym located in York, PA. We are the only gym in York County to specialize in Fitness Over 40. We offer Personal Training, Small Group Training, Nutrition, Customized Fitness Programming, and Sports Performance Training.