1. Caloric Surplus: To build muscle, you need to consume more calories than your body burns. Aim for a slight caloric surplus of about 250-500 calories per day to support muscle growth. Focus on nutrient-dense whole foods such as lean proteins, complex carbohydrates, and healthy fats.

2. Protein Intake: Protein is the building block of muscle. Consume an adequate amount of high-quality protein to support muscle protein synthesis and repair. Aim for 1.6-2.2 grams of protein per kilogram of body weight per day. Good protein sources include lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based protein supplements.

3. Carbohydrates for Energy: Carbohydrates provide the energy needed for intense workouts and support muscle glycogen stores. Include complex carbohydrates like whole grains, fruits, vegetables, and legumes in your meals to fuel your training sessions.

4. Healthy Fats: Don’t neglect healthy fats, as they play a role in hormone production and overall health. Include sources such as avocados, nuts, seeds, olive oil, and fatty fish in your diet.

5. Meal Timing and Composition: Spread your protein intake evenly throughout the day to optimize muscle protein synthesis. Pre- and post-workout nutrition is essential to provide fuel and aid in recovery. Consume a balanced meal with protein and carbohydrates within a few hours before and after your training sessions.

6. Hydration: Stay properly hydrated to support muscle function, recovery, and overall performance. Aim to drink adequate water throughout the day, and consider consuming a beverage with electrolytes during intense workouts.