Can't build muscle? Change your diet, not your workout

The Best Meals to Build Muscle

Building muscle is complex. It’s about your workout, your nutrition, your hormones, your rest. The research can feel endless and your feed of fit-fluencers claiming to know the secret can seem equally infinite.

But the reality is that your muscles don’t grow in the gym. The process of cells rushing to rebuild your torn-down muscle fiber happens when you rest. And what you eat when you’re not pumping iron can mean the difference between packing on lean, clean muscle and destroying the very thing you hope to gain in the first place.

In Best Meals For Muscle, the essential guide to big gains from Men's Health, you'll discover EXACTLY what and when to eat to power-up your workouts and pack on muscle fast. If you’ve been churning out presses and curls for months with no results, this 3-week muscle-building meal plan will help you finally bulk up. You’ll learn the optimal ratio of protein for recovery, how to carb up the right way, and the secret to timing your meals for maximum results. Plus you’ll get meal prep tips, grocery shopping lists, delicious protein-packed recipes, and much more.