The perfect diet for muscle building in 2026: Your complete nutrition guide

Are you training hard, but not seeing results? The problem often lies not in your training, but in your diet. In this guide, you'll learn everything you need to know about optimal nutrition for maximum muscle growth.

Why nutrition makes up 70% of your success

No matter how hard you train, you won't build muscle without the right nutrition. Your body needs:

• Building material: Protein for muscle building
• Energy: Carbohydrates for intensive workouts
• Hormone: Healthy fats for testosterone production
• Excess: More calories than you consume

The 3 macronutrients in detail

1. Protein: The muscle building material

How much do you need?

• Beginners: 1.6g per kg body weight
• Advanced: 2.0g per kg body weight
• Professionals: 2.2-2.4g per kg body weight

Best protein sources:

• Chicken breast (31g protein per 100g)
• Low-fat curd cheese (13g protein per 100g)
• Eggs (13g protein per 100g)
• Salmon (20g protein per 100g)
• Lentils (9g protein per 100g)
• Whey protein (80g protein per 100g)

Timing is important:

• Morning: 30-40g protein for breakfast
• Pre-workout: 20g protein 1-2 hours before training
• After training: 30–40 g of protein within 2 hours
• Before bed: 30g of slow-digesting protein (casein/low-fat curd)

2. Carbohydrates: Your energy source

How much do you need?

• 4-6g per kg body weight and training days
• 3-4g per kg body weight and rest days

Best carbohydrate sources:

• Oatmeal: Slow energy for the whole day
• Rice: Perfect after training
• Sweet potatoes: Nutritious and filling
• Wholemeal bread: Ideal for in between meals
• Quinoa: Complete amino acid profile
• Bananas: Fast energy before training

Timing strategy:

• Before training: Fast carbohydrates (banana, white bread)
• After training: Medium to fast carbohydrates (rice, potatoes)
• Evening: Slow carbohydrates (oatmeal, whole grain)

3. Fats: Underestimated source of energy

How much do you need?

• 0.8-1.2g per kg body weight
• At least 20% of your total calories

Best sources of fat:

• Avocado: Healthy unsaturated fatty acids
• Nuts (almonds, walnuts): Omega-3 and vitamin E
• Olive oil: anti-inflammatory
• Salmon: Omega-3 for regeneration
• Peanut butter: high in calories and delicious
• Egg yolk: cholesterol for hormone production

Your calorie surplus: How to calculate it correctly

Step 1: Calculate your basal metabolic rate

Men: 10 × weight (kg) + 6.25 × height (cm) - 5 × age + 5
Women: 10 × weight (kg) + 6.25 × height (cm) - 5 × age - 161

Step 2: Calculate total sales

• Little active (1-2x training/week): basal metabolic rate × 1.3
• Moderately active (3-4 training sessions per week): basal metabolic rate × 1.5
• Very active (5-6 training sessions per week): basal metabolic rate × 1.7

Step 3: Add excess calories

• Beginners: +300-500 calories
• Advanced: +200-300 calories

The perfect nutrition plan (example for 80kg athletes)

Goal:3,200 calories | 160g protein | 400g carbohydrates | 90g fat

Breakfast (7:00 a.m.) – 750 calories

• 100g oat flakes
• 1 banana
• 30 g whey protein
• 20g almonds
• 200ml milk

Snack (10:00 a.m.) – 350 calories

• 250g low-fat curd cheese
• 100g berries
• 1 tbsp honey

Lunch (1:00 PM) – 800 calories

• 200g chicken breast
• 150g rice (uncooked)
• 200g vegetables
• 1 tbsp olive oil

Pre-workout snack (4:00 pm) – 400 calories

• 2 slices of wholemeal bread
• 30g peanut butter
• 1 banana

Post-workout shake (6:30 pm) – 300 calories

• 40 g whey protein
• 50g maltodextrin or 1 banana
• 5 g creatine

Dinner (8:00 pm) – 600 calories

• 200g salmon
• 200g sweet potatoes
• Large salad with olive oil

Supplements: What you really need

Must-haves:

• Whey Protein: If you don’t reach your protein goal through food
• Creatine monohydrate: 5 g daily for more strength and muscle building
• Vitamin D3: 2000-4000 IU daily (especially in winter)

Nice to have:

• Omega-3: If you eat little fish
• Magnesium: For better regeneration
• Zinc: Supports testosterone production

Not necessary:

• BCAAs (if you have enough protein)
• Fat burner
• Testo booster (except in cases of proven deficiency)

The 5 most common nutritional mistakes

1. Too few calories

Mistake:You eat in a deficit and wonder why no muscles appear
Solution:Track your calories for 1 week and make sure you are in surplus

2. Too little protein

Mistake:Only 80-100g of protein per day at 80kg body weight
Solution:At least 1.6g per kg, better 2g per kg

3. Bad timing

Mistake:No protein after training
Solution:Within 2 hours after training 30-40g of protein

4. Too much junk food

Mistake:Achieving a calorie surplus only with fast food
Solution:80% nutrient-rich foods, 20% can be flexible

5. Inconsistency

Mistake:Perfect during the week, chaos on the weekend
Solution:Plan weekends and stick to your macros

Meal Prep: So economical and consistent

Sunday preparation (2-3 hours):

• Cook 1kg chicken breast
• Prepare 1kg of rice
• Cut vegetables for the week
• Portioned snacks (nuts, fruit)
• Prepare overnight oats

Wednesday replenishment (1 hour):

• Cook additional protein sources
• Fresh vegetables

Hydration: The underestimated factor

How much water do you need?

• Basis: 35ml per kg body weight
• Plus: 500-1000 ml per hour of training
• Example 80kg: 2.8L + training = 3.5-4L daily

Signs of too little water:

• Dark urine
• Headache
• fatigue
• Poor training performance

Conclusion: Your nutrition checklist

✅ Calorie surplus of 300-500 calories
✅ 1.6-2.2g protein per kg body weight
✅ 4-6g carbohydrates per kg on training days
✅ 0.8-1.2g fat per kg body weight
✅ 3-4 liters of water daily
✅ Meal prep for consistency
✅ Post-workout nutrition within 2 hours
✅ Patience – results come after 8-12 weeks

Ready to take your nutrition to the next level?With the right nutrition and high-quality training equipment from Saiyan Genetics, you're guaranteed to achieve your goals!

About Saiyajin Genetics:With us, you'll find not only high-quality fitness clothing, but also valuable tips for your fitness journey. From training to nutrition to the right equipment – ​​we support you every step of the way.