• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Generation Iron

Generation Iron Fitness & Strength Sports Network

  • Movies
  • Original Content
  • Reviews
    • Supplements
      • Pre-Workout
      • Fat Burners
      • Testosterone Boosters
      • Creatine
      • Protein
      • BCAAs
      • Multivitamins
      • Omega-3
      • Joint Supplements
      • Super Greens
      • Meal Replacement
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Foam Rollers
      • Best Massage Guns
    • Programs
      • Best Online Workout Programs
      • Best Workout Streaming Services
      • Best Home Workout Programs
  • Equipment
    • Cardio
      • Treadmills
      • Best Exercise Bikes
      • Best Stair Climbers
    • Fitness Accessories
      • Best Apparel
      • Best Gym Bags
      • Weightlifting Shoes
    • Strength
      • Best Dumbbells
      • Best Barbells
      • Best Kettlebells
      • Best Squat Racks
      • Best Weightlifting Belts
      • Best Home Gym Equipment
      • Complete Home Gyms
    • Training
      • Best Knee Sleeves
      • Best Wrist Wraps
      • Best Weightlifting Wraps
      • Best Weightlifting Gloves
  • More
    • About Us
      • Our Team
      • Our Experts
    • Advertise
    • Franchise With Us
    • Exercise Guides
    • Athlete Profiles
    • Podcasts
    • Power 30
    • Bodybuilding Awards
    • Supplement Awards
  • Shop
Nutrition Nutrition Tips

WHEN TO EAT FOR MAX MUSCLE GROWTH

by GI Team Updated by GI Team on May 12, 2015

Generation Iron Branch Warren Max Muscle
This post may contain affiliate links (disclosure policy).

Generation Iron Branch Warren Max Muscle

Timing is everything.

What is the first thing most people think about on the topic of building lean muscle? Probably hitting the gym – pushing yourself harder and further each day with the commitment to improving and creating incredible gains. While important, there is another aspect of muscle building that is often much more overlooked. Something that any bodybuilder or trainer will tell you. Bodybuilding is over 50% nutrition.

You can lift over and over until the morning, but if you’re not putting the right nutrition in your body you probably won’t see the results you were expecting. Sure, you will probably still gain some muscle – but not lean muscle. You’re probably also gaining weight in the form of fat.

Yes, you have to eat more to gain mass but here is an important tip: Timing and portion control is everything.

Most people know these rules of thumb: At least one gram of protein and about 2-3 grams of carbohydrates per pound of body weight on a daily basis. This is important information to know – but it’s also important to know how to portion these stats throughout the day.

You should aim for about 40-60 grams of protein and 50-80 grams of carbs per meal. Of course, this depends on your size. Take note: this does not include post workout or breakfast. In the morning after a night’s rest your body is depleted of nutrients, same goes for after a workout – your body is stressed an in great need for replenishment. That’s why breakfast and post workout meals should have a boost of caloric intake. At these key times all the protein and carbs you eat will go towards muscle growth. Evenly distribute the rest of your meals into small portions and you will maximize muscle growth and minimize weight gain in fat.


.

“How long after a workout should I eat my meal?” You might ask. Well the answer is very simple – immediately. The minute you finish a workout your muscles are at their most depleted. Take advantage of this. Even eating as little as an hour after a workout will significantly lower the nutrient intake of your muscles.

Of course, you can’t just keep the exact same diet schedule every single day. The truth is that there will always be days where you rest. And on rest days you should NOT have the same calorie intake that you do on days when you work out. Remember those heavy breakfasts and post workout meals we were talking about? You simply can’t do the same thing on the days you rest.

Here’s a quick rule that can help you manage your “on” days vs. “off” days: Workout days should have about 16-20 calories per pound of body weight, but on your rest days you only need around 12-15 calories per pound.

Remember, if you eat more calories and carbs than your body and muscles need – that will transform into fat. And if you don’t eat enough, your muscles won’t be getting the nutrients needed to build mass. So take that rigorous workout schedule you are so committed to and apply that same dedication to a well timed and portioned diet. Don’t worry, once you start noticing the difference – you can thank us later.

  .

Got any other mass-building diet tips? Share them with us in the comments section below. And be sure to follow us on Facebook and Twitter to get other quick facts about nutrition and fitness! Stay pumped.

About GI Team

The GI Team is here to provide top news and original content for the new generation. The generation of bodybuilders who are pushing the sport to bigger and better places. Join The Movement. Become a part of Generation Iron!

View All Articles

Primary Sidebar

Get the Latest

Stay informed with the latest news, product reviews, & expert advice.

Popular Reviews

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • Performance Lab SPORT BCAA

    The Best BCAA For Bodybuilding Health & Performance Goals

Trending Articles

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

  • Chris bumstead's 2024 workout and diet plan

    Chris Bumstead’s 2025 Complete Bodybuilding Workout & Diet Plan

  • The Ultimate Mike Mentzer Workout and Diet

Popular Now

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • best citrulline supplements

    The Best Citrulline Malate Supplements for Performance and Pump

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

Generation Iron

Generation Iron is the first and only digital network delivering health, fitness, bodybuilding, and strength sports content. We deliver premium content with the biggest names in fitness and provide expert coverage, reviews on top brands, workout tips and trends in the worlds of fitness, health and strength sports.

Strongman Corporation
Vladar

Sections

  • Trending News
  • Original Movies
  • Original Content
  • Supplement Reviews
  • Equipment Reviews
  • Exercise Guides
  • Nutrition Guides
  • Athlete Profiles

More

  • About Us
  • Our Team
  • Our Experts
  • Advertise
  • Franchise With Us
  • Podcasts
  • Power 30
  • Shop

CONTACT

Generation Iron Brands LLC
134 West 29th Street Suite 902
New York, NY 10001
Email: [email protected]

Follow

  • Facebook
  • Instagram
  • X / Twitter
  • YouTube

© 2025 · Generation Iron · Disclaimers · Privacy Policy · Accessibility