Miro Method

How correct nutrition affects muscle building and performance?

Protein Synthesis: Consuming adequate protein after your workout helps stimulate muscle protein synthesis, which is the process by which your muscles rebuild and grow stronger.

• Protein synthesis is maximized when you eat protein within 30 minutes to an hour after your workout, and you maintain a steady protein intake throughout the day.

Muscle Recovery: Proper nutrition reduces the effects of muscle soreness and fatigue by supplying your body with the nutrients it needs to repair muscles faster. This means less downtime between workouts and less risk of injury.

• Carbs play a role in replenishing glycogen stores in muscles, while protein aids in muscle repair. Healthy fats support overall recovery by reducing inflammation.

Performance Enhancement: The right foods fuel your body for better performance during workouts. Carbs help you maintain energy during high-intensity exercise, while fats provide steady fuel for longer workouts. Protein ensures that your muscles have what they need to grow.

Hormonal Balance: Diet also affects key hormones like testosterone and growth hormone, both of which are essential for muscle growth. Healthy fats, particularly omega-3s, can help optimize these hormones, which directly impacts muscle-building potential.

How many calories should you eat?

Calories are the energy your body uses for daily activities, including exercise and muscle recovery. To determine how many calories you need, follow these steps:

Calculate your basal metabolic rate (BMR), and TDEE for example using this calculator: BMR/TDEE calculator. Please note that those readings are not completely accurate and varies from person to person, but you probably get a pretty good number out of it. But what are those? BMR is the number of calories your body burns at rest to maintain essential functions like breathing, circulation, and digestion. It represents the minimum energy required to keep your body functioning while you’re not moving. TDEE is the total number of calories you burn per day, including all activities like exercise, work, and daily movement. It’s calculated by multiplying BMR by an activity factor based on your lifestyle, and you should always use your TDEE when calculating how many calories you should eat.

How to adjust those to your fitness goals?

Muscle Gain (Caloric Surplus):

• Add 250–500 kcal/day to TDEE (mild surplus for lean muscle gain).
• Example: If TDEE is 2,700 kcal, aim for 2,950–3,200 kcal/day.

Fat Loss (Caloric Deficit):

• Subtract 250–500 kcal/day for gradual weight loss while maintaining muscle.
• Example: If TDEE is 2,700 kcal, aim for 2,200–2,450 kcal/day.

Maintenance (No Change in Weight):

• Eat around TDEE calories.

Monitoring and adjusting:

• Track weight, strength, and energy levels weekly.
• Adjust intake based on results (increase/decrease calories if progress stalls).
• Stay hydrated and focus on whole, nutrient-dense foods.

Macronutrients: The building blocks of muscle growth.

Protein: Protein is the most important macronutrient when it comes to muscle repair and growth. It provides the amino acids needed for muscle recovery after intense workouts. 0.7–1.0 grams of protein per pound of body weight (1.6–2.2 g/kg)

• This range is widely accepted for individuals engaging in resistance training or strength-focused activities.
• Example: For a 150-pound (68 kg) person, this equals 105–150 grams of protein per day.

Advanced athletes or those in a caloric deficit to lose fat while maintaining muscle may benefit from the upper end of the range (2.2 g/kg or 1 g/lb) to prevent muscle loss.

Distribute protein evenly across meals, consuming 20–40 grams per meal every 3–4 hours. Post-workout protein (20–40 grams) can help maximize muscle protein synthesis, particularly when paired with carbohydrates.

• Food Sources: Chicken breast, lean beef, eggs, tofu, legumes, Greek yogurt, fish (salmon, tuna), quinoa, and protein powder (whey or plant-based).

Carbohydrates: Carbs fuel your workouts and help replenish glycogen stores in muscles after exercise. Adequate carb intake supports muscle endurance and prevents muscle breakdown.

Adequate carb intake prevents the body from breaking down protein for energy, allowing protein to be used for muscle repair and growth. Carbs also help to regulate insulin, a hormone that facilitates nutrient delivery to muscles, enhancing recovery.

Consume 30–60 grams of carbs 1–2 hours before training for sustained energy. Example: oatmeal, banana, or toast with honey. Pair 40–80 grams of carbs with protein (1:2 to 1:3 ratio of protein to carbs) to replenish glycogen and promote muscle recovery. Example: rice, sweet potatoes, or a smoothie with fruit and protein powder.

• Food Sources: Whole grains (brown rice, oats, quinoa), sweet potatoes, fruits (bananas, berries), legumes, and starchy vegetables (peas, corn).

Fats: Healthy fats are vital for hormone regulation (including testosterone) and provide a steady energy source for long, intense workouts. Fats also help in the absorption of fat-soluble vitamins.

Aim for 20–35% of total daily calories from fat, depending on individual needs and preferences. About 0.4–0.5 grams of fat per pound of body weight (0.9–1.1 g/kg) is another common guideline for athletes and those focused on muscle growth.

Healthy fats are crucial for the production of testosterone and growth hormone, both of which are essential for muscle building. Fats provide a long-lasting energy supply, especially for lower-intensity activities and recovery days. It is necessary for absorbing fat-soluble vitamins (A, D, E, and K), which support bone health, immunity, and muscle function. Omega-3 fatty acids reduce inflammation, aiding recovery and joint health.

Avoid large amounts of fat right before or after workouts, as it slows digestion. Instead, focus on carbs and protein for quick energy and recovery.Include fats in other meals to support satiety and nutrient intake.

• Food Sources: Avocados, nuts (almonds, walnuts), seeds (chia, flax), olive oil, fatty fish (salmon, mackerel), and nut butters.

Micronutrients: While not as talked about as macronutrients, vitamins and minerals such as magnesium, zinc, vitamin D, and calcium are crucial for muscle function, recovery, and overall health.

• Food Sources: Leafy greens (spinach, kale), broccoli, dairy products, fruits, and fortified cereals.

The importance of timing: When to eat for optimal results?

Pre-Workout Nutrition: Eat a balanced meal 1.5-2 hours before your workout. A combination of protein and carbohydrates gives you sustained energy throughout your session. As already stated, try to eat carbohydrates rich foods before workout.

• Food Examples: A grilled chicken sandwich on whole wheat bread, oatmeal with almond butter, or a smoothie made with protein powder, fruit, and spinach.

Post-Workout Nutrition: After your workout, your body is primed to absorb nutrients for muscle repair and recovery. Aim to eat a meal containing protein and carbohydrates within 30-60 minutes after training.

• Food Examples: A protein shake with a banana, a turkey wrap with vegetables, or a bowl of quinoa with salmon and steamed veggies.

Balanced Meals Throughout the Day: Ensure you’re eating consistently throughout the day. This provides a steady supply of nutrients for muscle building. Focus on 4-6 small meals, each containing protein, carbs, and fats.

Supplements to support muscle growth:

• Protein Powder: If you’re struggling to meet your protein needs from whole foods, protein powder (whey, casein, or plant-based) can be a convenient way to boost intake.
• Creatine: Creatine can help improve strength and power, enabling you to push through more intense workouts and support muscle growth.
• Branched-Chain Amino Acids (BCAAs): BCAAs can help reduce muscle soreness and prevent muscle breakdown, especially during intense or prolonged training.
• Fish Oil: Omega-3 fatty acids in fish oil can reduce inflammation, support joint health, and promote muscle recovery.
• Zinc and magnesium: Supports recovery, improves sleep, and promotes hormone balance, including testosterone levels.
• Caffeine: Enhances performance by increasing focus, reducing fatigue, and improving endurance during workouts.

Sample meal plan for muscle building:

Breakfast:

• Scrambled eggs with spinach and a side of oatmeal with fruit
• 1 cup of coffee or green tea (optional for caffeine boost)

Lunch:

• Grilled chicken breast, quinoa, and roasted vegetables (broccoli, carrots, sweet potatoes)
• Mixed greens with olive oil and balsamic vinegar dressing

Snack (Pre-Workout):

• Whole grain toast with peanut butter and a banana
• Or a protein smoothie with whey protein, berries, and almond milk

Post-Workout Snack:

• Protein shake with a scoop of whey protein, a banana, and water
• Or a turkey sandwich on whole wheat bread

Dinner:

• Grilled salmon, brown rice, and steamed asparagus
• Mixed salad with avocado, seeds, and olive oil dressing

Evening Snack:

• Greek yogurt with chia seeds and almonds
• Or cottage cheese with berries and a drizzle of honey

Conclusion:

When it comes to muscle building, nutrition is just as important as your workout routine (If not even more important!). By fueling your body with the right foods at the right times, you can optimize muscle growth, recovery, and performance. Focus on a balanced intake of protein, carbs, and fats, and ensure you’re eating both pre- and post-workout to maximize your gains. Remember, consistency is key! You can allow “cheat days” to yourself, that’s completely fine! But most of the time, stick to your nutrition plan, stay hydrated, and watch your strength and muscle mass grow. Ready to level up your muscle-building journey? Start today by adjusting your nutrition strategy to fuel your goals!

Staying consistent with your diet can be challenging, but here are some practical strategies to help you eat better for gym performance and muscle building:

• Meal Prep: Cook your meals in bulk (e.g., on Sundays) so you always have healthy options available.
• Use the 80/20 Rule: Eat 80% whole, nutritious foods and allow 20% flexibility for cravings.
• Keep healthy snacks handy: Stock up on high-protein snacks like Greek yogurt, boiled eggs, or nuts.
• Instead of cutting out all “junk,” slowly swap unhealthy foods for better choices.
• Example: Switch soda for flavored sparkling water or white bread for whole grain bread.
• Use a food-tracking app (like MyFitnessPal) to stay aware of your intake without stressing and focus on consistency, not perfection—one bad meal won’t ruin progress.
• Set small, achievable goals (e.g., “I’ll hit my protein target 5 days a week”).

Sources used:

Please note that while I strive to provide accurate and helpful information, it’s important to understand that the content shared here is for general advice only. Always verify the information and conduct your own research before making decisions based on it.

This article includes insights derived from various credible sources and the general consensus within the field. While I’ve drawn from reliable references, some aspects reflect widely accepted principles rather than specific citations. For this reason, individual sources are not explicitly listed. However, I encourage you to explore reputable resources to deepen your understanding of the topics discussed.

Academy of nutrition and dietics: https://www.eatright.org/fitness/physical-activity/benefits-of-exercise/4-keys-to-strength-building-and-muscle-mass

Foods to eat for increase muscle mass, Healthline: https://www.healthline.com/nutrition/26-muscle-building-foods

Nutritients to eat for muscle building: https://www.eatingwell.com/nutrients-to-help-build-muscle-that-arent-protein-8737990