How much protein you actually need to build muscle
A clear daily protein target and how to hit it from everyday food.
NutritionGuide6 min read
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16 results
Results for “how much protein”
Protein calculator: your daily target in grams
Put your bodyweight in and get your daily protein target in grams.
ToolsTool5 min readAll levels
Running a calorie surplus that builds muscle, not just weight
How big a surplus should be and how to adjust it as you train.
NutritionGuide7 min readAll levels
Creatine for beginners: what it does and how to take it
What creatine monohydrate does, how much to take, and what to expect.
NutritionGuide6 min read
A steady, healthy way to gain weight as a beginner
The basics of gaining weight healthily without overcomplicating your food.
NutritionGuide7 min read
A sensible approach to bulking as a beginner
What bulking means, and how to gain muscle without piling on unwanted fat.
NutritionGuide7 min read
Cheap, high-protein foods to help you build muscle
Affordable UK supermarket foods that make hitting your protein target easier.
NutritionGuide6 min read
Do you actually need a protein shake as a beginner
Whether you need a protein shake, when it genuinely helps, and food alternatives.
NutritionGuide6 min read
Eating more when your appetite fills up fast
Practical ways to eat more without forcing huge, uncomfortable meals.
NutritionGuide6 min read
How to build muscle when you are naturally skinny
A training and eating approach for naturally slim beginners who struggle to gain muscle.
MuscleGuide8 min read
A beginner meal plan built on four numbers
Daily energy and protein worked out first, then a week of ordinary meals built to hit them.
NutritionProgramme
What to eat before a workout
What to eat, how long beforehand, and what to do when you train first thing.
NutritionGuide6 min read
The supplements worth buying, and the ones that are not
The short list of supplements with real evidence, and what to ignore.
NutritionGuide6 min read
A diet and exercise plan for your first month
The training week and the eating targets that go with it, in one plan.
TrainingProgramme8 min read
Nutrient-dense foods that make gaining weight easier
Nutrient-dense foods that add calories without needing bigger meals.
NutritionGuide7 min read
Lean bulk or dirty bulk: what is the difference
The difference between a lean bulk and a dirty bulk, and which is the better fit for you.
NutritionGuide7 min readAll levels