Nutrition Considerations for Muscle Gain, Our Longevity Rock Star

Fueling Muscle Growth: Key Nutrition Considerations

Building muscle isn’t just about lifting weights—it requires a solid nutritional foundation to maximise results. At Fortitude Gym, we support our clients in achieving their strength and fitness goals, ensuring they have the right guidance for sustainable muscle growth.

Maintaining and building lean muscle becomes even more crucial as we age, with the onset of sarcopenia (age-related muscle loss) making muscle-building efforts essential for long-term health and function.

In our latest video, we break down the key nutritional considerations for muscle gain, covering everything from protein intake to supplementation and calorie balance. Here’s a summary of what you need to focus on:

Optimal Protein Intake & Frequency

Protein is the cornerstone of muscle growth, but it’s not just about hitting a high number occasionally. Consistency is key. Aim to distribute protein intake evenly across meals to maximise muscle protein synthesis. Rather than fluctuating between high and low intakes, gradual improvement and sustained habits will yield the best results.

High-Quality Protein Sources

Not all protein sources are created equal. Prioritise those rich in leucine, a crucial amino acid for muscle protein synthesis. Some of the best options include:

• Lean meats (chicken, turkey, beef)
• Fish (salmon, tuna, cod)
• Dairy (Greek yoghurt, cottage cheese, whey protein)
• Eggs
• Plant-based sources (tofu, tempeh, lentils, quinoa)

The Role of Creatine Supplementation

‍Creatine is one of the most well-researched and effective supplements for muscle gain. It helps improve strength, power, and muscle recovery, making it a valuable addition to your routine. A daily dose of 3-5g of creatine monohydrate can significantly enhance your performance and results.Caloric Balance for GrowthA small calorie surplus (consuming slightly more calories than you burn) provides the energy needed for muscle gain without excessive fat accumulation. Prioritise nutrient-dense foods to support muscle repair and overall health.

‍The Power of Sleep & Recovery

‍Muscle growth doesn’t happen in the gym—it happens during recovery. Aim for at least 7-9 hours of quality sleep per night to optimise muscle repair, hormone regulation, and overall performance

.Training Smart with Expert Guidance

‍Even with the best nutrition plan, your training approach plays a pivotal role in muscle gain. Our expert personal trainers at Fortitude Gym in Lydney design tailored programmes that align with your goals, ensuring progressive overload, optimal exercise selection, and effective recovery strategies.

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‍Take the First Step Towards Your GoalsIf you’re looking to build muscle effectively and sustainably, we’re here to help. Book a free discovery call with our team to discuss your goals and find out how our personal training services can support you. Click here https://calendly.com/fortitudegym/game-changer-callanger-call to get started!

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Watch our detailed video below for a deeper dive into the key nutritional considerations for muscle gain.