Training builds the signal; food supplies the materials. Get these five basics right and you'll capture almost all of the benefit nutrition can offer a beginner.
1. Eat slightly more than you burn
A modest surplus of around 200–300 kcal per day supports muscle growth while limiting fat gain. Beginners can gain roughly 0.5–1kg of muscle a month in the first year with consistent training.
2. Hit your protein target
Around 1.6g of protein per kg of body weight per day captures most of the muscle-building benefit for most people; up to 2.2g/kg is a generous upper target. A 75kg beginner needs roughly 120g a day.
3. Spread protein across the day
Three to five meals with 25–40g of protein each work well. Good sources: chicken, fish, eggs, dairy, lean beef, tofu, tempeh, beans and lentils.
4. Don't fear carbohydrates
Carbs fuel hard training sessions and help you recover between them. Rice, potatoes, oats, pasta, bread and fruit are all useful.
5. Track the trend
Weigh yourself regularly and aim to gain about 0.25–0.5% of body weight per week. If your average isn't rising after two weeks, add 150 kcal a day; if it's rising much faster, take 150 away.
A sample day (about 2,900 kcal, 160g protein)
- Breakfast: oats with milk, banana and a scoop of whey.
- Lunch: chicken, rice and vegetables with olive oil.
- Snack: Greek yoghurt with granola and berries.
- Dinner: salmon, new potatoes and green beans.
- Evening: toast with peanut butter and a glass of milk.
Set your goal to "Build muscle" in Mealify and the targets are calculated for you.