What Actually Fuels Muscle Growth?

Let’s get one thing straight: if you want to build muscle, you can’t just lift the same weights week after week and expect magic. Enter: progressive overload — aka, challenging your muscles to do more over time. This is the gold standard for growth, and your muscles are here for it.

So, what does progressive overload actually look like? It means pushing your muscles beyond their current comfort zone — and there are a few smart ways to do it:

1. Lift heavier weights over time (classic, and super effective)

2. Increase your training volume — more reps, more sets, or new exercises

3. Shorten your rest between sets to keep the intensity up

4. Speed up your reps (with lighter weights) for a sneaky challenge

Not sure where to start? Research shows that lifting heavier is the most popular and effective method — so start adding weight to the bar when your current load feels too easy.

But don’t go full superhero overnight. Studies suggest increasing your total training volume (reps, sets, weight) by just 2.5% to 5% per week to avoid overtraining and burnout.

Slow and steady wins the muscle game. Keep increasing the challenge, and your body will do the rest. Oh, and don’t forget — your muscles need fuel (hi, nuut!) to keep growing.

Here’s the truth: muscles don’t grow in the gym — they grow while you rest. Yep, those sweaty workouts break down muscle tissue, but it’s during recovery and sleep that your body rebuilds, repairs, and grows stronger.

One of the biggest mistakes people make? Not prioritising sleep. And if you're skimping on shut-eye, you're not just feeling tired — you’re losing out on gains. Lack of sleep can lead to muscle loss and make it way harder to build strength in the first place.

So, how much sleep do you actually need?

• Teens (14–17): 8–10 hours

• Young Adults (18–25): 7–9 hours

• Adults (26–64): 7–9 hours

• Older Adults (65+): 7–8 hours

For most of us, 7–8 hours per night is the sweet spot for optimal muscle growth and recovery.

So next time you're tempted to skip sleep in favour of a late-night scroll, remember recovery is just as important as your workouts. Your muscles — and your results — depend on it.

Yes, protein is the poster child of muscle growth, but let’s not forget about its essential sidekicks — carbs and healthy fats. Building muscle isn’t just about slamming shakes and lifting heavy. It’s about fuelling your body with the right balance of nutrients to support training, recovery, and growth.

Carbs = energy, and when you're hitting the gym hard, your body needs quality carbohydrates to power through workouts and recover like a boss. When carb intake is too low, your body may start using protein for energy instead of muscle repair — and that’s not what you want when you’re trying to build strength.

Here’s the deal: glucose from carbs is your body’s preferred fuel during exercise — and progressive overload (gradually increasing the difficulty of your workouts) relies on having enough energy to perform and push further. No carbs = no fuel = no gains.

There’s also strong evidence that adequate carbs improve sports performance and accelerate recovery post-training — aka the time when your muscles actually grow.

• Stick to complex carbs from whole foods — think oats, sweet potatoes, brown rice, quinoa, and fruit. These give you steady energy without the crash.

•Refined carbs and sports drinks? Only really necessary if you're training like a pro or need a quick pre-workout boost. Otherwise, whole foods win every time.

Trying to lose fat and gain muscle? You still need fat in your diet — just the right kind.

Healthy fats help produce hormones like testosterone, which plays a key role in muscle growth and recovery. Plus, fats help you absorb vitamins A, D, E, and K, which support everything from immune function to bone health.

The goal? Focus on monounsaturated and polyunsaturated fats from:

• Avocados

• Nuts & seeds

• Fatty fish like salmon

• Olive oil

Saturated fats (butter, cheese, red meat) can still have a place — just keep them in moderation. And if you’re looking for a snack hack, low-fat cheese like string cheese is a great protein-rich option to keep in your rotation.

Protein and carbs might steal the spotlight, but micronutrients (aka vitamins and minerals) are the unsung heroes of muscle growth and recovery. They don’t provide energy like your macros, but without them? Your body’s performance engine just doesn’t run as well.

Think of it like this: macronutrients fuel the car, micronutrients keep it running smoothly — no weird clunks, no breakdowns, just peak performance.

Here’s why they matter:

• Vitamin D, calcium, magnesium, and zinc all play key roles in muscle contraction, protein synthesis, and energy metabolism.

• If you’re low on these, you could hit a wall with performance, recovery, and progress — aka, no gains.

How to Get Them:

Load up on a diverse range of fruits, veggies, whole grains, and lean proteins to cover your micronutrient bases. And if life (or picky taste buds) gets in the way? No stress — nuut’s got your back with over 1/3 of your daily recommended vitamins and minerals in every shake.

Easy, fuss-free, and designed to support muscle growth, energy, and recovery — all in one sip.

Building muscle isn’t just about aesthetics — it’s about feeling stronger, moving better, and supporting your long-term health. Lean muscle mass helps boost metabolism, improve bone density, balance hormones, and keep you feeling energised day after day.

While lifting heavy things is key, nutrition is half the battle — and arguably the secret weapon. Balanced meals, quality protein, smart carbs, healthy fats, and essential micronutrients all work together to help your body recover, grow, and thrive.

Everyone’s needs are different, so if you’re looking to fine-tune your approach, working with a dietitian can help tailor your nutrition to your unique goals.

And for a daily boost? nuut makes it ridiculously easy to support your muscle-building journey — with high-quality plant-based protein, vitamins, minerals, and gut-loving fibre in every sachet. Just shake, sip, and get back to growing stronger.

Train smart. Fuel better. Feel your strongest.