If you're serious about building muscle, it's easy to assume that the more you eat, the better your gains will be. Maybe you've heard the myth: "Just eat everything in sight, and you'll bulk up." While it's true that a caloric surplus is essential for muscle growth, there’s one major habit you need to break if you’re truly committed to making progress.
As a sports dietitian who works with athletes, bodybuilders, and fitness enthusiasts alike, I’m often asked: What’s the key to unlocking muscle growth? The answer is simple but powerful: Stop skipping meals or relying on fast food for your caloric intake. Let me explain why this is the number one habit holding you back from building muscle.
When it comes to building muscle, it’s all about nutrient timing, quality calories, and macronutrient balance.
Protein plays a central role in muscle recovery and growth. According to recent studies, consuming protein throughout the day, especially after workouts, maximizes muscle protein synthesis. Research published in the shows that athletes who spread their protein intake evenly throughout the day experienced more muscle growth compared to those who only consumed protein post-workout.
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