Your Muscle-Building Nutrition Guide

Jan 20

Written By Jarrett Timmons

🦴 Protein | 🌾 Carbs | 🥕 Veggies | 🥑 Healthy Fats | 💧 Hydration

🦴 Protein: Your Muscle’s Best Friend

What to Do: Eat protein at every meal (chicken, fish, eggs, tofu, or protein shakes).
Why It Matters: Protein repairs muscles and helps you build strength.
Goal: 1.2–2.0 grams per pound of lean body mass daily.

🌾 Carbs: Your Workout Fuel

What to Do: Focus on whole carbs like rice, oats, and sweet potatoes.
When: Eat more carbs before and after workouts for energy and recovery.
Why It Matters: Carbs give you energy to crush workouts and help muscles recover.

🥕 Veggies: The Unsung Heroes

What to Do: Fill half your plate with colorful veggies.
Why It Matters: They’re packed with vitamins to keep you strong and energized.

🥑 Healthy Fats: Support Your Body

What to Do: Add a bit of avocado, nuts, or olive oil to meals.
Why It Matters: Fats keep your hormones happy, which is key for building muscle.

💧 Hydration: Stay Powered Up

What to Do: Drink at least half your body weight in ounces of water daily.
Why It Matters: Water fuels your muscles and helps your body recover faster.

Muscle-Building Nutrition Guide

How to Build a Meal

Start with Protein: About the size of your palm (e.g., grilled chicken or tofu).
Add Carbs: About the size of your fist (e.g., rice or sweet potato).
Include Veggies: Fill half your plate.
Top with Healthy Fats: A small handful of nuts or a drizzle of olive oil.

Before and After Workouts

Pre-Workout: Eat something light with carbs + protein (e.g., banana + almond butter).
Post-Workout: Refuel with protein + carbs (e.g., chicken + rice or a protein shake + fruit).

Your Quick Nutrition Checklist

✅ Eat protein with every meal.
✅ Focus on whole carbs and time them around workouts.
✅ Drink lots of water every day.
✅ Enjoy treats occasionally, in small amounts.

Ready to Take the Next Step?

If you’re looking for a trainer to guide you through your fitness journey, I’d love to help. Whether you’re starting from scratch or ready to push your limits, we’ll work together to create a program designed just for you.

📧 trainingarcfit@gmail.com
📱 (734) 719-0516
🌐 www.instagram.com/training.arc.fit

Let’s turn your goals into results! 💪