Muscle building isn't just about weight-lifting, it's about dedication, consistent training, and effective nutrition, with science-backed supplements. In a recent study, it was seen that 71% of Indians struggle with poor muscle mass, a challenge that impacts overall health and daily energy levels. 

This comprehensive guide will provide you easy-to-follow steps which include workouts, nutrition, and supplements to help you build muscle efficiently.

Muscle-Building Daily Routine: From Morning to Night

When setting up a muscle-building routine, the first step is understanding your body’s unique needs. There can be various factors affecting your muscle-building routine, such as your BMI, body type, and whether you're in a bulking or cutting phase for maximum results. 

6:30 AM – Morning Hydration

• Wake Up and Hydrate

Hydration: Start the day with 500 - 700 ml of water, with a pinch of salt or electrolyte powder for hydration and mineral replenishment after overnight fasting.

7:00 AM – Morning Breakfast

• Protein-rich breakfast

Consume a breakfast rich in protein and complex carbohydrates to support morning energy and muscle repair.

Some high-protein breakfast options include:

Eggs: Boiled, poached, scrambled egg or omelet can be the best option.

Protein Shakes: Protein shakes such as Whey Protein Powder with fruits, nut butter, and spinach to your protein shake for added nutrients.

Oatmeal: Make oatmeal with milk for more protein and add nuts, seeds, and fruits.

• Optional Supplement

Fish Oil or Omega-3: Omega-3 supplements aid in faster muscle recovery.

9:00 AM – Morning Workout Preparation (If Training Early)

• Begin with pre-workout preparation 

Food option: A banana with a scoop of protein powder in water or a small protein bar can help energize your workout.

Pre-Workout Supplement option: Supplement containing creatine, caffeine, beta-alanine, and L-citrulline to boost endurance, focus, and blood flow.

9:30 AM – Workout (Strength Training)

• Workout Routine

Warm-Up: Do 5–10 minutes of light cardio and stretching.

Strength Training: Focus on compound lifts like squats, deadlifts, bench press, and rows. 

Cool-Down: Stretching and foam rolling to aid recovery and flexibility.

Hydration: Take a sip of water every 15-20 minutes during exercise.

11:00 AM – Post-Workout Nutrition

• Consume a balanced protein and carb diet within 30 - 40 minutes 

Examples of post-workout meals or snacks are:

Protein shake and banana

Peanut butter sandwich

Chicken, Brown Rice, and Veggies

Toasted paneer and cheese sandwich

• Post-workout supplements

You can also take post-workout supplements containing nutrients, such as electrolytes, creatine, glutamine, or beta-alanine to support muscle recovery after an intense workout.

1:00 PM – Lunch 

• Consume a balanced diet rich in carbs, protein, fiber, and healthy fats

Example of Lunch:

Grilled chicken with quinoa and sauteed spinach

Paneer tikka with Rice

Egg bhurji with 2-3 chappatis

5:00 PM – Evening Training (If Training in the Evening)

For those who prefer evening workouts, repeat the Pre-Workout Snack and Supplements section from 9:00 AM.

6:00 PM – Post-Workout Nutrition (If Training in the Evening)

Follow the Post-Workout Nutrition guidelines from 11:00 AM after your evening workout.

7:30 PM – Dinner 

• Consume a balanced diet rich in carbs, protein, fiber, and healthy fats

Example of Dinner

Chickpea salad with paneer cubes

Lentil curry, vegetable with chapati

9:00 PM – Time For Recovery

• Optional Nighttime Protein: 

Casein protein prevents muscle breakdown during sleep by providing a steady release of amino acids.

• Optimize Sleep for Muscle Recovery

Avoid screens or blue light exposure an hour before bed.

Sleep for at least 7–9 hours for optimal muscle recovery and growth.

Additional Tips for Success

1. Protein Intake

• Maintain your goal at 1.6–2.2g of protein intake per kg of body weight.
• Include protein sources in every meal or plant-based protein sources.
• Supplement with whey or plant protein if needed.

2. Hydration

• Drink 3–4 litres of water daily.
• Add electrolytes for better hydration during workouts.

3. Pre-Workout

• Eat a balanced diet with carbs and protein.
• Consider a pre-workout with caffeine, beta-alanine, and L-citrulline for more energy and focus.

4. Post-Workout

• Have protein (whey) and carbs to kickstart recovery.
• Add creatine (3–5g) and BCAAs for enhanced recovery.

5. Essential Supplements

• Creatine for strength.
• Omega-3 for recovery.
• Multivitamins to fill any gaps.
• Vitamin D for muscle function.

6. Recovery & Sleep

• Getting 7–9 hours of sleep supports muscle repair.
• Use foam rolling or stretching to aid recovery.

7. Stay Consistent

• Stick to your routine and be patient, muscle building takes time.