Building muscle isn’t just about lifting weights — it’s about eating strategically.
For Turkish individuals living in Europe, combining traditional Turkish foods with easily accessible local ingredients can make a big difference.
Here are the top 5 science-backed nutrition strategies to help you build lean muscle effectively 👇
🥩 1. Get Enough Protein
Protein is the foundation of muscle repair and growth.
You should aim for 1.6–2.0 g of protein per kg of body weight daily.
🔹 Example: For a 70 kg person → 110–140 g protein per day.
🔹 Sources: Eggs, yogurt, chicken, fish, lentils, chickpeas
💡 Tip: European “Skyr” or “quark” yogurts are excellent high-protein choices.
🍚 2. Don’t Skip Carbohydrates
Carbs are essential for training energy and recovery.
They help refill glycogen stores and prevent muscle breakdown.
✅ Best sources: Oats, bulgur, whole-grain bread, potatoes, fruits
🏋️ Post-workout combo: Chicken + bulgur, or yogurt + oats + banana.
⏱️ 3. Time Your Meals
When you eat matters.
- 2–3 hours before workout: Carbs + protein (e.g., whole-grain toast + cheese + fruit)
- Within 1 hour after workout: Protein + carbs (e.g., yogurt + oats + fruit)
💡 Tip: A post-workout protein shake can boost recovery if you can’t eat a full meal.
🥑 4. Include Healthy Fats
Healthy fats support hormone production, including testosterone — crucial for muscle growth.
✅ Choose olive oil, avocado, walnuts, almonds, flaxseeds.
💤 5. Prioritize Rest and Sleep
Muscle grows during rest, not during the workout.
Aim for 7–8 hours of quality sleep each night.
⚡ Poor sleep slows muscle recovery and reduces performance.
👩⚕️ Conclusion
Muscle gain takes patience and structure.
With balanced macros, enough calories, and proper timing, you’ll see results faster — without excess fat gain.
A personalized sports nutrition plan based on your goals and blood work can help you build lean muscle safely and effectively.
💬 Need professional guidance?
I’m Tuğba Kaşlıoğlu, a Turkish dietitian based in the Netherlands.
I create personalized online nutrition programs for muscle growth and sports performance.
👉 Connect on Instagram: @hanzibeslenme