Boost Your Strength and Build Muscle at Home with iMuscles Nutrition Guide
Building muscle at home is more popular than ever. While working out is key, nutrition is just as important. At iMuscles we know that what you eat is crucial for achieving your fitness goals. This simple guide will show you how to fuel your workouts, recover faster, and build muscle—all from home.
Why Nutrition Matters for Muscle Growth
After a workout, your muscles need the right nutrients to repair and grow stronger. Nutrition helps recovery and provides the building blocks your body needs, like:
- Protein: Repairs and grows muscles.
- Carbohydrates: Provides energy.
- Fats: Supports hormone production, aiding muscle growth.
- Hydration: Improves performance and recovery.
Key Nutrients for Muscle Building
1. Protein: The main building block for muscles. Aim for 1.6-2.2g of protein per kg of body weight daily.
- Best sources: Eggs, fish, plant-based proteins.
2. Carbs: Fuel for energy. Aim for 3-5g of carbs per kg of body weight daily.
- Best sources: Whole grains, fruits, vegetables.
3. Healthy Fats: Helps with hormone production. Make fats 20-35% of your daily calories.
- Best sources: Nuts, seeds, avocado, olive oil, fatty fish.
4. Hydration: Drink 3-4 liters of water daily. Hydration aids muscle recovery.
iMuscles Nutrition Plan for Muscle Growth
Breakfast: 4 egg whites + 2 whole eggs, 1 cup oats with berries, almond butter.
Snack: Whey protein shake, banana.
Lunch: brown rice, spinach with olive oil.
Snack: Greek yogurt with chia seeds, apple.
Dinner: sweet potato, green salad with olive oil and avocado.
Post-Workout: Protein shake with honey or fruit for fast carbs.
Supplements
- Whey Protein: Quick protein boost.
- Creatine: Improves performance.
- BCAAs: Helps reduce muscle soreness.
Final Thoughts
With the right nutrition and workouts, building muscle at home is achievable. Stay fueled, stay consistent, and remember: your results are built in the kitchen as much as in your home gym!
