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Muscle Gain Nutrition Guide
📋 The Prompt — Copy & Paste Ready
Act as a certified nutritionist with 10+ years of experience specializing in sports performance and muscle hypertrophy. Provide a detailed, science-backed meal plan for [GENDER] aged [AGE] aiming to gain [TARGET MUSCLE MASS] pounds of lean muscle in [TIMEFRAME]. Include specific macronutrient ratios (protein/carbs/fats), meal timing around workouts, and supplement recommendations. Address common pitfalls like [DIETARY RESTRICTION] and how to optimize absorption of key nutrients like protein and creatine. Format the plan with breakfast, lunch, dinner, and 2 snack options, including [BUDGET-FRIENDLY/ORGANIC/PREMIUM] ingredient choices. Explain how to adjust calories weekly based on progress scans.
How to use this prompt
1
Click Copy Full Prompt above.
2
Replace all [BRACKETS] with your details.
3
Paste into ChatGPT, Claude or Gemini and hit send.
Frequently Asked Questions
The best foods for muscle gain include lean proteins like chicken, turkey, and fish, as well as complex carbs such as brown rice and sweet potatoes. Healthy fats from avocados and nuts also support muscle growth and recovery.
For muscle building, aim for 1.2 to 2.2 grams of protein per kilogram of body weight daily. Spread your intake across meals to optimize muscle protein synthesis and recovery.
Supplements like whey protein or creatine can help, but they aren't essential if you meet your nutritional needs through whole foods. Focus on a balanced diet first, then consider supplements for convenience.
Carbs provide energy for intense workouts and help replenish glycogen stores post-exercise. Opt for whole grains and fibrous carbs to fuel muscle growth without excess fat gain.
Meal timing matters, especially around workouts—eating protein and carbs within 2 hours post-exercise aids recovery. However, total daily intake and consistency are more critical for long-term muscle growth.
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