In this episode, Caitlin and Leah discuss optimizing nutrition for muscle building. They emphasize the importance of being in a caloric surplus, but not excessively so, and tracking body weight to adjust calorie intake. They also discuss the ideal macronutrient ratios, with a focus on protein and fat intake. The hosts stress the importance of sleep and recovery for muscle building, as well as the need for progressive overload in training. They also touch on the role of supplements, including creatine, protein powder, caffeine, vitamin D, and omega-3.

Chapters00:00 Introduction 05:34 The Importance of Caloric Surplus and Macronutrient Ratios 16:03 Sleep and Recovery for Muscle Building 19:09 Progressive Overload and Training Intensity 25:32 Training Hard for Muscle Growth 30:55 Cardio and Supplements for Muscle Building 34:39 The Slow and Steady Process of Muscle Building

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Leah @plantstrong_dietitian Caitlin @plantforgedphysique

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