Eating For Muscle: The Basics That Actually Matter
Building muscle requires more than just training. The nutrition that surrounds your training determines how much of what you build you actually keep.
Dejan Koceski
Health & Performance Coach · Melbourne
Eating For Muscle: The Basics That Actually Matter
Building muscle is a two-part process. Training provides the stimulus. Nutrition provides the raw materials.
Neglect either and you limit the outcome.
The Three Non-Negotiables
1. Adequate protein.
Your muscles are built from amino acids. Amino acids come from protein. Without sufficient dietary protein, your body cannot build or repair muscle tissue effectively.
Target: 1.6 – 2.2g per kilogram of bodyweight per day.
2. A slight caloric surplus.
You cannot build new tissue on a caloric deficit — or not meaningfully. Building muscle requires energy above your maintenance intake.
A modest surplus — 200 to 400 calories above your maintenance — is enough to support muscle growth without excessive fat gain.
Larger surpluses produce faster fat gain, not faster muscle growth. The body has a ceiling on how quickly it can build muscle tissue.
3. Consistent fuelling.
Muscle is built over time. Your nutrition needs to support training consistently, not just on the day of a big session.
Skipping meals, under-eating on rest days, and irregular patterns all undermine the process.
Meal Timing — What Actually Matters
The post-workout anabolic window is real but overstated. Having protein within a few hours of training is beneficial — having it within 30 minutes is not meaningfully more beneficial.
What matters more is total daily protein intake and consistency.
That said — a protein-rich meal or shake within 1–2 hours of training is practical and useful. Do not overthink the timing. Focus on the total.
Foods That Support Muscle Growth
- Chicken breast and thighs
- Eggs and egg whites
- Greek yoghurt and cottage cheese
- Lean red meat (beef, venison)
- Fish and seafood
- Rice, oats, sweet potato (energy substrates)
- Vegetables and fruit (micronutrients, recovery)
Explore the full nutrition approach at Fasting & Nutrition. Apply for coaching at The System™.
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