Nutrition for Muscle Gain

Muscle growth requires three things working together: a resistance-training stimulus (see progressive-overload, muscle-hypertrophy), enough protein to build new tissue, and enough total energy to support the process.

• Energy surplus: a modest surplus of ~5–15% (~250–500 kcal/day) above TDEE (see calorie-targets). A small surplus maximizes the lean : fat ratio of weight gained; large surpluses just add more fat without faster muscle gain because muscle accretion is rate-limited. Realistic lean-gain rates are slow — roughly 0.25–0.5% body weight/week for non-beginners (beginners and those regaining lost muscle can gain faster).
• Protein: ~1.6–2.2 g/kg/day is the well-supported range for hypertrophy (ISSN's 1.4–2.0 g/kg covers most; ~1.6 g/kg is a common optimum). Distribute it into ~4 doses of 20–40 g every 3–4 h (see protein-distribution).
• Carbohydrate: ample carbohydrate fuels hard training and supports recovery; it spares protein for building rather than energy.
• Patience and tracking: gain is gradual; monitor body weight and strength, and adjust the surplus to keep gains lean.

Creatine monohydrate is the most evidence-backed supplement to add (see creatine). A deliberate muscle-gain phase is a "bulk" (see bulking).

• Modest surplus ~5–15% (~250–500 kcal/day); small surplus = leaner gains.
• Lean-gain rate ~0.25–0.5% body weight/week (faster for beginners).
• Protein ~1.6–2.2 g/kg/day, distributed 20–40 g every 3–4 h.
• Ample carbohydrate fuels training and spares protein.
• Requires progressive resistance training; creatine is the top add-on.

• calorie-targets — sizing the surplus.
• protein / protein-distribution — protein amount and timing.
• bulking — the structured gaining phase.
• muscle-hypertrophy / progressive-overload — the training stimulus.