Proper nutrition is key to growing muscles or getting stronger. If you don't get enough calories or macronutrients such as carbs, protein or fat, yousimply will not grow.


All foods and drinks (aside from water) contain calories. Getting a proper amount of calories is key to being energized enough to get through workouts and gain muscle. Some foods are much more calorie dense than others. This is incredible for weight gain. Some of these calorie dense fods include nuts, mayo and mayo-based dressings, and many dairy products. For foods that will satisfy hunger without going over calorie limits that you set, refer to fruits and vegitables. Also, some people require more or less calories depending on bodyweight and age. Here is a list of calorie/age values.

Child-(2-3 years) 1,000-1,400

Female-(4-8) 1,200
(9-13) 1,600-2,000
(14-18) 2,000
(19-30) 2,000-2,200
(31-50) 2,000
(51+) 1,800

Male-(4-8) 1,400-1,500
(9-13) 1,800-2,200
(14-18) 2,400
(19-30) 2,400-2,600
(31-50) 2,200-2,400
(51+) 2,200


The three main macronutrients you need to look for in your food are carbohydrates, protein, and fat.
Carbohydrates are converted to glucose, which gives you the energy to basically do any physical activity. The most (healthy) carb rich food items are oats, breads, bananas, buckwheat, and basically any fruit you can name. Be careful, though, as not all carb rich foods are healthy. Some of the more unhealthy options may include baked goods and candies. Eating these in moderation is fine, but consuming too much could lead to long lasting negative health effects.
Protein is a nutrient which helps to build muscle and regulate horemones. The foods which are highest in protein are meats, especially tuna, eggs, nuts, greek yogurt and milk. Some also choose to get an added boost of protein through protein powder, which is most commonly either made from the whey gained from boiling milk, or soy, theough whey protein is much more efficient. Not getting enough protein could lead to a slower recovery time, or a decrease in growth hormones such as testosterone, estrogen and prolactin, as well as increased stress responses such as thyroid inbalance.
The final main nutrient is fat. Fat helps the body better absorb vitamins from food, as well as regulate blood sugar. Fat stores can also be burned when running on low energy. Some (healthy) fatty foods are whole eggs, dark chocolate (to an extent), avacados, nuts, olive oil, and fish. Although good for you when eating the right amount within a certain margin, too much fat can lead to accumulation, which in some cases is good if done right, but when done in an unhealthy way, can lead to health risks, especially involving your heart. Too little fat can lead to a weaker immune system, vitamin deficiencies, dry rashes and hair loss.

Many people gain muscle mass and definition by utilizing a stratagy known as bulking and cutting. What that essencially means is first, you go into a "bulk" stage, eating around 400-500 calories over your maintenance needs, while also consuming around 1.6-2 grams of protein per kg of body weight, 4-7 grams of carbs per kg of body weight, and 0.6 grams of fat per kg of body weight. This will allow you to gain muscle more efficiently, as well as temporarily storing more fat. Then, when you want to show off (most commonly during the summer), you will "cut" meaning that you eat less calories than you burn. This will burn excess fat. You do this until you are satisfied with the level of definition. Make sure not to take this stage too far, as too low of a body fat percentage can lead to extreme levels of fatigue and exhaustion, as well as low blood sugar. To do this correctly, consume about -500 your regular maintenance calories, as well as 1.2 grams protein per kg of bodyweight, 3-4 grams per kg of body weight, and 20-30% of your daily calories worth of fat. Keep in mind, while cutting, you will gain less muscle, although you will not stop muscle gain entirely. You will still get slightly stronger, and gain more definition and mass. The key to succeding is to stay consistant and stay on a healthy track. While bulkin, don't overeat, and while cutting do not starve yourslef. Those will both have the opposite of your desired outcome.