Gratis voedingsschema aankomen spiermassa mannen en vrouwen

Free nutrition plan to gain muscle mass for men and women

How to gain muscle mass

Building muscle and muscle mass requires a combination of strength training, nutrition and recovery. Here are some important tips to build muscle:

  1. Strength training: To build muscle, it is essential to do strength training regularly. Focus on compound exercises such as squats, deadlifts, bench presses and pull-ups, as these target multiple muscle groups at the same time.

  2. Progressive Overload: To grow muscle, you need to gradually increase the intensity of your workout. This can be done by increasing the weight, the number of repetitions or the number of sets you do. Try to challenge yourself and become stronger step by step.

  3. Protein intake: Protein is essential for muscle growth. Make sure you consume enough protein in your diet. Good protein sources include lean meats, poultry, fish, eggs, dairy products, nuts, seeds and legumes.

  4. Calorie surplus: To build muscle, your body must be in a calorie surplus. This means you need to consume more calories than you burn. Focus on eating nutritious foods with enough carbohydrates, protein and healthy fats.

  5. Sufficient rest and recovery: Muscles grow not only during training, but also during the rest period. Get enough sleep and give your muscles time to recover between training sessions. This can help prevent overload and injuries.

  6. Hydration: Drink plenty of water to stay hydrated. Water plays a crucial role in muscle growth and recovery.

  7. Consistency: Building muscle takes time and consistency. Stay committed to your exercise program and diet in the long term to achieve the best results.

Why is nutrition important for gaining muscle mass?

Nutrition plays a crucial role in building muscle mass. Here are a few reasons why nutrition is important:

  1. Protein for muscle building: Proteins are the building blocks of muscles. They are essential for repairing and building muscle tissue after intense training. Sufficient protein intake is therefore important to promote muscle growth. Proteins provide the amino acids necessary for muscle repair and growth. Good protein sources include lean meats, poultry, fish, eggs, dairy products, nuts, seeds and legumes.

  2. Calorie surplus: To build muscle mass, your body must be in a calorie surplus, which means you must consume more calories than you burn. Extra calories provide the energy needed for muscle growth and the recovery process. It's important to aim for a balanced intake of carbohydrates, proteins and healthy fats to provide the energy and nutrients your muscles need.

  3. Carbohydrates for energy: Carbohydrates are the main source of energy for your body, including your muscles. They provide you with the fuel needed for intense workouts and help improve your performance. It's important to choose complex carbohydrates, such as whole grains, fruits and vegetables, that provide slow and steady energy.

  4. Healthy fats for hormone production: Healthy fats, such as unsaturated fats and omega-3 fatty acids , play an important role in hormone production in the body. Hormones such as testosterone promote muscle growth and recovery. Make sure you consume plenty of healthy fats, such as avocados, nuts, seeds, olive oil and oily fish.

  5. Vitamins and minerals : A balanced diet rich in fruits, vegetables and whole grains provides you with important vitamins and minerals essential for muscle growth and recovery. They play a role in various processes in your body, such as the immune system, energy production and muscle function.

It is important to emphasize that nutrition is only one component of building muscle mass. It must be combined with an appropriate training program and adequate rest and recovery to achieve optimal results.

Example nutrition plan for gaining muscle mass for men and women

Here is an example of a nutrition plan for men and women who want to gain muscle mass. Keep in mind that individual nutritional needs may vary, so it is important to tailor this schedule to your own needs and goals. This schedule is based on an average calorie surplus and the ratio of macronutrients that are conducive to muscle growth.

Nutrition plan for gaining muscle mass:

Meal 1:

  • Men: 2-3 boiled eggs, 2 slices of whole wheat bread with peanut butter, a piece of fruit.
  • Women: 1-2 boiled eggs, 1 slice of whole wheat bread with peanut butter, a piece of fruit.

Meal 2:

  • Men: Greek yogurt with a handful of mixed nuts and berries.
  • Women: Greek yogurt with a handful of almonds and berries.

Meal 3:

  • Men: Grilled chicken breast, sweet potato, steamed vegetables.
  • Women: Grilled chicken breast, quinoa, steamed vegetables.

Meal 4 (pre-workout meal):

  • Men: Whole wheat bread with turkey, avocado and vegetables.
  • Women: Whole wheat bread with tuna, hummus and vegetables.

Meal 5 (post-workout meal):

  • Men: Protein shake with skimmed milk, a banana and a handful of almonds.
  • Women: Protein shake with almond milk, a banana and a handful of walnuts.

Meal 6:

  • Men: Salmon fillet, quinoa or brown rice, steamed vegetables.
  • Women: Grilled tofu, quinoa or brown rice, steamed vegetables.

Meal 7:

  • Men: Low-fat cottage cheese with mixed nuts and seeds.
  • Women: Low-fat cottage cheese with a handful of berries and chia seeds.


  • Greek yogurt with nuts and honey.
  • Rice waffles with almond butter.
  • Cottage cheese with fruit.
  • Vegetable snacks with hummus.
  • Protein bars or cookies.

Important issues:

  • Make sure you consume enough protein with each meal.
  • Drink plenty of water throughout the day to stay hydrated.
  • Vary your diet to get a wide range of nutrients.
  • Adjust portion sizes based on your own energy needs and goals.

Remember that consistency and patience are important when building muscle mass. It may take a while before you see visible results, but persevere and listen to your body.

Personal nutrition plan for muscle gain

We can also create a personal nutrition plan for you that suits your body and situation. This way you can be sure that you have a schedule with which you can achieve results.