Achieving consistent muscle growth and strength improvements requires more than just a well-structured training plan. Nutrition plays a crucial role in supporting recovery, muscle repair, and overall performance. However, many gym-goers unknowingly sabotage their progress by making critical nutritional mistakes.
This article will highlight five key errors that could be killing your gains and provide scientifically backed strategies to correct them.
1. Not Eating Enough Calories
The Role of Caloric Surplus in Muscle Growth
Muscle hypertrophy requires a positive energy balance, meaning you must consume more calories than you burn. If you are not eating enough, your body lacks the energy needed for recovery and muscle protein synthesis (MPS). Research by Morton et al. (2015) highlights that energy availability is a key factor in muscle growth, and insufficient calorie intake can lead to muscle loss rather than muscle gain.
How to Fix It
Calculate your total daily energy expenditure (TDEE) using a reliable formula like the Mifflin-St Jeor equation and aim for a surplus of 250–500 kcal per day, depending on your training intensity and goals (Hall et al., 2011). Use a food-tracking app to ensure you meet your daily calorie targets.
2. Insufficient Protein Intake
Protein’s Role in Muscle Protein Synthesis
Protein is essential for muscle repair and growth, as it provides amino acids necessary for MPS. A study by Schoenfeld et al. (2018) found that individuals engaging in resistance training should consume at least 1.6 g of protein per kilogram of body weight per day for optimal muscle gains.
Why Many Gym-Goers Fall Short
Many people either underestimate their protein needs or rely too much on plant-based or incomplete protein sources. While plant proteins can support muscle growth, they often lack one or more essential amino acids, making it harder to reach optimal MPS levels unless consumed in variety.
How to Fix It
Consume high-quality protein sources such as lean meats, eggs, dairy, and whey protein. If following a plant-based diet, ensure you combine protein sources, such as rice and beans, to achieve a complete amino acid profile. Aim for protein intake spread evenly throughout the day, with at least 20–40 g per meal (Areta et al., 2013).
3. Not Consuming Enough Carbohydrates
Why Carbs Are Essential for Muscle Growth
Carbohydrates provide the primary energy source for intense workouts. Without sufficient carbohydrate intake, your body relies more on protein for energy, reducing the efficiency of MPS. A study by Kreider et al. (2010) concluded that carbohydrate availability directly impacts glycogen replenishment and performance in resistance training athletes.
Common Carb-Related Mistakes
Many individuals reduce their carbohydrate intake excessively due to misinformation about low-carb diets and fat loss. While low-carb diets can be beneficial for weight loss, they are not optimal for muscle growth and recovery.
How to Fix It
Consume at least 3–5 g of carbohydrates per kilogram of body weight per day, depending on your training intensity (Kerksick et al., 2018). Prioritise complex carbohydrates such as whole grains, fruits, and vegetables, as they provide sustained energy and essential micronutrients.
4. Neglecting Pre- and Post-Workout Nutrition
Why Timing Matters
Nutrient timing plays a significant role in muscle recovery and glycogen replenishment. Pre-workout meals enhance performance, while post-workout meals support MPS and recovery. A review by Jäger et al. (2017) found that consuming protein and carbohydrates within two hours post-exercise optimises recovery and muscle growth.
What Happens If You Skip These Meals
Failing to eat before a workout can lead to reduced performance due to low glycogen stores, while skipping post-workout nutrition can delay recovery and increase muscle breakdown.
How to Fix It
Consume a pre-workout meal with a balance of carbohydrates and protein (e.g., a banana with whey protein shake) 60–90 minutes before training. Post-workout, aim for 20–40 g of protein combined with fast-digesting carbohydrates (e.g., white rice or a fruit smoothie) to enhance glycogen replenishment and MPS.
5. Not Staying Hydrated
The Importance of Hydration for Muscle Function
Dehydration negatively affects strength, endurance, and overall performance. Water is essential for nutrient transport, muscle contractions, and metabolic processes. A study by Judelson et al. (2007) found that even mild dehydration (1–2% loss of body weight in fluids) can impair strength and power output.
How Dehydration Kills Your Gains
Without adequate hydration, muscle cells struggle to absorb nutrients efficiently, leading to reduced recovery and an increased risk of muscle cramps.
How to Fix It
Consume at least 3–4 litres of water per day, adjusting for sweat loss during workouts. Electrolytes such as sodium, potassium, and magnesium also play a role in maintaining hydration, so consider replenishing these through foods or hydration drinks after intense sessions.
Conclusion
Many gym-goers struggle to see results due to common nutritional mistakes that hinder muscle growth and recovery. By ensuring you consume enough calories, prioritise protein intake, fuel workouts with carbohydrates, time your meals properly, and stay hydrated, you can maximise your gains and optimise your performance.
Key Takeaways Table
| Mistake | Why It Kills Gains | How to Fix It |
|---|---|---|
| Not Eating Enough Calories | Lack of energy for muscle recovery and growth | Eat in a caloric surplus of 250–500 kcal/day |
| Insufficient Protein Intake | Reduced muscle repair and synthesis | Consume 1.6–2.2 g/kg of protein daily |
| Not Enough Carbohydrates | Reduced glycogen stores, decreased performance | Aim for 3–5 g/kg of carbohydrates daily |
| Poor Pre- and Post-Workout Nutrition | Reduced energy and slower muscle recovery | Eat carbs/protein before and after workouts |
| Not Staying Hydrated | Decreased strength, endurance, and nutrient absorption | Drink 3–4 litres of water daily with electrolytes |
Bibliography
Areta, J.L., Burke, L.M., Ross, M.L., Camera, D.M., West, D.W., Broad, E.M., Jeacocke, N.A., Moore, D.R., Stellingwerff, T., Phillips, S.M. and Hawley, J.A., 2013. Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. Journal of Physiology, 591(9), pp.2319-2331.
Hall, K.D., Heymsfield, S.B., Kemnitz, J.W., Klein, S., Schoeller, D.A. and Speakman, J.R., 2011. Energy balance and its components: implications for body weight regulation. American Journal of Clinical Nutrition, 95(4), pp.989-994.
Jäger, R., Kerksick, C.M., Campbell, B.I., Cribb, P.J., Wells, S.D., Skwiat, T.M., Purpura, M., Ziegenfuss, T.N., Ferrando, A.A., Arent, S.M. and Smith-Ryan, A.E., 2017. International society of sports nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), p.20.
Judelson, D.A., Maresh, C.M., Farrell, M.J., Yamamoto, L.M., Armstrong, L.E., Kraemer, W.J. and Volek, J.S., 2007. Effect of hydration state on resistance exercise-induced endocrine markers of anabolism, catabolism, and metabolism. Journal of Applied Physiology, 103(1), pp.135-142.
Kerksick, C.M., Wilborn, C.D., Roberts, M.D., Smith-Ryan, A., Kleiner, S.M., Jäger, R., Collins, R., Cooke, M., Davis, J.N., Galvan, E. and Greenwood, M., 2018. ISSN exercise & sports nutrition review update: research & recommendations. Journal of the International Society of Sports Nutrition, 15(1), p.38.
Kreider, R.B., Wilborn, C.D., Taylor, L., Campbell, B., Almada, A.L., Collins, R., Cooke, M., Earnest, C.P., Greenwood, M., Kalman, D.S. and Kerksick, C.M., 2010. ISSN exercise & sport nutrition review: research & recommendations. Journal of the International Society of Sports Nutrition, 7(1), p.7.
Schoenfeld, B.J., Aragon, A.A. and Krieger, J.W., 2018. The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. Journal of the International Society of Sports Nutrition, 14(1), p.42.
Morton, R.W., Murphy, K.T., McKellar, S.R., Schoenfeld, B.J., Henselmans, M., Helms, E., Aragon, A.A., Devries, M.C., Banfield, L., Krieger, J.W. and Phillips, S.M., 2015. A systematic review, meta-analysis, and meta-regression of the effect of protein supplementation on resistance training–induced gains in muscle mass and strength. British Journal of Sports Medicine, 52(6), pp.376-384.
