Overview
This episode breaks down the most common nutrition slip-ups that affect muscle gain. It compares small versus large surpluses, clarifies protein targets and timing, explains the roles of carbs, fats, and micronutrients, and covers smart supplement use, while keeping the focus on simple, sustainable practices.
Mistake 1: Not eating enough
Gaining muscle works best in a calorie surplus. A surplus supplies fuel for anabolic processes, recovery, and muscle protein synthesis, while also covering the higher metabolism that comes with more muscle and the thermic effect of food.
Mistake 2: Eating too many calories
However, overshooting the surplus adds mostly fat. In one small study on elite athletes (~+200 kcal vs ~+500 kcal), the larger surplus produced only marginally more muscle but dramatically more fat. Think about how much muscle you can realistically gain in a year; if monthly weight gain far exceeds that, you’re likely adding body fat. A rough thought experiment: a +500 kcal/day surplus can mean ~0.5 kg per week, which you can’t run for long without substantial fat gain.
Mistake 3: Missing the protein target (or pushing it too far)
Most lifters do well around 1.6–2.2 g/kg/day. Going higher can add tiny extra gains, but returns diminish and protein can start crowding out other useful foods. Higher intakes (e.g., 3.4 g/kg vs 2.0 g/kg) can produce slightly more muscle, yet the difference is small enough to question the trade-offs.
Mistake 4: Neglecting micronutrients
Micronutrient focus supports general health and often performance indirectly. They highlight magnesium, vitamin D, omega-3s, and zinc (e.g., illness and immunity). Higher magnesium intakes are associated with better sleep, although healthy-user bias may play a role. Even with that caveat, paying attention to micronutrients remains a smart move.
Mistake 5: Skimping on carbohydrates
Carbohydrates fuel hard training and help you get more reps, especially in higher-volume sets when glycogen matters. Direct body-composition trials matching calories and protein across low-carb vs high-carb are limited. In practice, high-carb approaches often win because low-carb groups tend to under-eat. Torwen and Aidan believe that, with calories and protein matched, higher-carb diets would still outperform for muscle gain.
Mistake 6: Unbalanced fat intake
Do not go too low on fat. Aim for a minimum of ~0.5 g/kg/day to support hormones and brain function. Pushing fat very high (e.g., regularly over ~100 g/day when trying to optimise muscle gain) can crowd out carbs and lower glycogen for training. In men, small testosterone bumps from higher fat haven’t translated into more muscle in research, and the calorie trade-off matters.
Mistake 7: Treating protein timing and distribution as “all or nothing”
Total daily protein matters most. Even so, distributing protein across the day helps. Evidence shows ~25% higher muscle protein synthesis (MPS) when protein is spread across three meals per day, and ~30% higher MPS when breakfast has ~30 g versus ~10 g. A study comparing a single 100 g dose to 25 g found the larger dose raised MPS more; however, it didn’t test distribution across multiple meals. A practical way to view this would be to hit your daily target first, then improve distribution. In terms of “the anabolic window,” a 3–5 hour window around training with ~20–40 g protein is preferred. This means that pre-session protein can still be digesting and useful post-session.
Mistake 8: Ignoring simple, proven supplements
- Protein powder: This is more about convenience. Protein powder makes hitting daily targets easier, even if it won’t keep you as full as steak or chicken. It also contains useful nutrients (e.g., calcium).
- Creatine: In 12-week studies, consistent creatine use speeds muscle gain by about one-third. That figure reflects muscle, not just lean mass from water. Long-term, the effect won’t scale linearly for years, but the short-term benefit is clear. Consistency matters most; pick a time of day you’ll actually take it.
- Creatine gummies: Many popular gummies were found to contain little creatine. Powder is cheaper and reliable. If, and only if, a gummy actually contains creatine, it is fine tp use for people who would otherwise be inconsistent, despite the higher cost.
Summary
Small, steady surpluses, sensible macros, micronutrient awareness, and consistent protein and creatine go a long way.