Nutrition for the gym

Total Calories 

For the pourpose of building muscle, the nutrition as a component can be kept rather simple. The two main things for building muscles in terms of diet are calories and protein. It is important to get sufficient calories and protein on a day to day basis. There are calorie calculators that one can use to determine the amount of calories one needs per day and under normal circumstances (no cutting, not advanced) 1.8g of protein per kg of bodyweight per day is sufficient.

Macronutrients 

The timing of the meals only makes a small difference, apart from the need to consume sufficient carbs within a few hours before working out. Whilst the proteins help with muscle growth and with satiation, carbs are really important to have sufficient energy for the workout so that one can bring the best performance. Still the total amount is more important than the timing.

Timing 

Also the foods that the calories come from also make a difference to some extent. With simple whole foods being generally better than processed foods. The whey protein can help one to get the needed amount of protein, but if the amount of protein that one consumes trough foods is enough, then the whey protein isnt needed. 

Food Quality 

Here is a list of some whole foods for the different macros:

PROTEIN:

• Eggs
• Chicken breast
• Beef
• Fish
• Milk
• Whey protein

CARBS:

• Rice
• Potatoes
• Pasta
• Bread
• Fruits
• Vegetables

FATS:

• Olive oil
• Butter
• Nuts
• Cheese 
• Eggs (again)
• Fatty fish