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Nutrition Tips for Building Lean Muscle — The ClanFit Guide

Building lean muscle is as much about what you eat as how you train. Sridhar's nutrition framework at ClanFit is built on science, not fad diets.
Protein: The Foundation
Aim for 1.6–2.2g of protein per kg of bodyweight daily. Best sources: chicken breast, eggs, paneer, lentils, fish, Greek yogurt. Spread intake across 4–5 meals for maximum muscle protein synthesis.
Carbohydrates: Your Training Fuel
Don't fear carbs — they're your muscles' primary fuel. Time your complex carbs (oats, rice, sweet potato) around your workouts: before for energy, after for recovery.
Healthy Fats Matter
Include omega-3 sources (nuts, seeds, fish) to reduce inflammation and support testosterone production — critical for muscle growth.
The ClanFit Meal Timing Strategy
  • Pre-workout (1hr before): Carbs + protein
  • Post-workout (within 30min): Fast protein + carbs
  • Before bed: Slow-digesting protein (cottage cheese, casein)
Hydration
Most people are chronically dehydrated. Drink a minimum of 3–4 litres of water daily. Even 2% dehydration reduces strength output by up to 10%.

Get a personalized nutrition plan from Sridhar — tailored exactly to your body and goals.

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