Whole grains also provide:
* fiber
* B vitamins
* magnesium
* iron
* small amounts of protein
### Why carbohydrates matter for muscle growth
If carbohydrate intake is extremely low, intense exercise may feel harder and performance can suffer.
Eating enough carbohydrates allows protein to be used primarily for repair and growth rather than being relied upon as an energy source.
## How Much Protein Do You Need to Build Muscle?
There is no single perfect number for everyone.
Protein needs depend on factors such as:
* body weight
* training volume
* age
* calorie intake
* fitness level
* whether you are gaining or losing weight
People who perform regular resistance training generally need more protein than sedentary adults.
Instead of obsessing over an exact number, focus on having a meaningful protein source at several meals throughout the day.
For example:
### Breakfast
Eggs or Greek yogurt.
### Lunch
Chicken, beef, beans, or lentils.
### Snack
Yogurt, milk, cottage cheese, or nuts combined with another protein source.
### Dinner
Fish, poultry, lean meat, eggs, tofu, beans, or lentils.
## You Also Need Enough Calories
Eating huge quantities is unnecessary, but building muscle generally requires enough energy to support training and tissue growth.
A moderate calorie surplus is often preferable to excessive overeating.
A very large surplus may increase body fat faster without producing proportionally more muscle.
Foods that can help increase calories efficiently include:
* nuts
* nut butter
* avocado
* olive oil
* oats
* dairy products
* rice
* potatoes
* dried fruit
## Don’t Forget Healthy Fats
Dietary fat supports normal hormone production and helps absorb fat-soluble vitamins.
Useful sources include:
* olive oil
* avocado
* nuts
* seeds
* fatty fish
There is no need to eliminate fat when trying to build lean muscle.
## A Simple Muscle-Building Meal
An effective meal does not need to be complicated.
Try combining:
* a protein source such as chicken, eggs, lentils, or beef
* rice, quinoa, potatoes, or whole grains
* vegetables
* olive oil or avocado
* yogurt or fruit on the side
This gives your body protein, carbohydrates, fats, vitamins, minerals, and enough energy to support recovery.
## What About Protein Supplements?
Protein powder can be convenient, but it is not essential.
Whey, casein, soy, pea, and other protein powders can help people who struggle to meet their protein needs through regular food.
