Mediterranean eating may conjure images of pasta and bread, but traditional dishes easily adapt to fuel athletic training needs and muscle-building goals. Ensure consuming adequate protein for growth and recovery in addition to surplus total calories for packing on mass.
- 0.5–0.9 grams of protein per pound of body weight daily from fish, poultry, meat, eggs, dairy, and vegetable sources
- At least 2.5–4.5 grams of carbohydrates per pound of body weight daily, focusing on tubers and whole grains
- 20-30% dietary calories from essential fats to balance hormones: olive oil, nuts, seeds, or avocados
- Eat bigger meals containing protein/carb combo after workouts
- Consider higher protein Greek yogurt, quark, skyr, or whey powders
- Target gaining 0.5-2 pounds maximum monthly for clean bulks