There are three factors that require energy:
- BMR
- Thermogenesis
- Physical activity
The body must take these three factors into account before it can devote energy to the fourth factor—
—which is muscle growth.
Recommendations
- Carbohydrates: 50–60% of total daily energy intake and 6–8 g of carbohydrates per kg of body weight per day
- Protein: 20% of daily energy intake. At least 1.2–1.8 g per kilogram of body weight per day
- Fat: 25–30% of daily caloric intake
- Increase your calorie intake by about 500 kcal
- Eat frequently, with no more than 3 hours between meals
- Right after your workout, you should eat something high in protein and carbohydrates
How often should I eat if I want to build muscle?
Breakfast 25%
Snack 10%
Lunch 25%
Snack 10%
Dinner 20%
Evening snack 10%
Also add a protein- and carbohydrate-rich meal after your workout
Weight gain and exercising at least 4 days a week
Recovery goal: consume fast-acting carbohydrates and protein within 20 minutes.
- For example, protein and carbohydrate powders, energy bars, a light sandwich with protein-rich toppings, cereal with yogurt and quark
A meal served within 60–120 minutes
- ½ plate of pasta/rice/potatoes/grains/cereal/bread,
- 14 meat/fish/chicken/eggs/cottage cheese
- 1/4 vegetables/fruit and
- any source of fat
Toning
A reduction in calorie intake of 500–1,000 kcal.
- Limit fat intake to: 20–25% of total energy intake (high-quality fats)
- Maintain protein intake at 20% of total energy intake, or at least 1.7 g/kg
- Carbohydrate intake: 55–60% of total energy intake
Personal notes:
3–7 g/kg