Nutrition for Building Muscle: 10 Tips + Bonus Recipe!

Strength training is beneficial for many reasons. It relieves stress, improves heart health, and strengthens bones and joints to protect against injury — among other things! But let’s be honest, many of us hope to gain a strong and sculpted physique from strength training, too.

Muscle growth and definition is about more than just lifting heavy weights or spending endless hours working out. Whether you’re a seasoned athlete or just starting your journey to a stronger, healthier you, it’s important to understand the role of nutrition in muscle development.

Keep reading to discover the incredible health benefits of building muscle and explore nutrition tips to help you achieve your strength training goals.

Why build muscle?

From an aesthetic perspective, muscle is what gives your body a “toned” look and shape. However, increased muscle mass is good for you in ways that extend far beyond appearances. 

Muscle improves insulin response

Insulin is a hormone that is secreted by the body in response to food. It acts to shuttle glucose (aka blood sugar) from the blood and into cells. Insulin resistance occurs when the body’s response to insulin is impaired, resulting in a rise in blood sugar, and subsequently high insulin levels. Insulin resistance is associated with various conditions including obesity, type 2 diabetes, and PCOS. 

Research suggests that muscle improves insulin response (known as insulin sensitivity). For example, a large-scale study of over thirteen thousand participants found that for every 10% increase in skeletal muscle mass, there was an 11% decrease in insulin resistance. The effect might be even more pronounced in people with diabetes.

Muscle helps you maintain strong bones

Osteoporosis, or thinning and weakening of the bones, is a serious public health issue especially as we age. In the US alone, an estimated 10.2 million people aged 50 and over have osteoporosis and about 43.3 million more people have low bone mass. Osteoporosis can lead to life-threatening fractures that leave many people immobile. 

Peak bone mass is achieved in your early thirties, and declines after age 40. This highlights how important it is to prioritize bone health in early adulthood. Luckily, researchers have found that increasing skeletal mass builds up greater bone strength and density.

Muscle bolsters your body’s defense system

Ever wonder why some critically ill patients are encouraged to do physical activity? With a doctor’s approval, performing physical activity to preserve muscle is a key aspect of recovery. It aids the body’s immune system response and provides nutrients to parts of the body when needs are higher. 

One review looked at the role of muscle in combating inflammation. The researchers found that preservation of muscle was a key determinant of survival and ability to recover. Since building muscle is nearly impossible when your health is already compromised, it’s beneficial to bolster your body composition before you get to that point.

Role of nutrition in muscle building

Nutrition plays a foundational role in muscle building, influencing everything from energy levels during workouts to muscle repair and growth afterward. Understanding how specific nutrients support muscle hypertrophy can help you optimize your diet for better results. The most important macronutrients for effective strength training are protein and carbohydrates, but healthy fats are important too! Micronutrients such as vitamin D, calcium, magnesium, and zinc also have a role to play when it comes to muscle function and growth. 

Macronutrients and micronutrients

Protein is vital for muscle repair and growth. In addition to energy and satiety, protein provides the amino acids necessary for repairing and building muscle tissues. The process of muscle protein synthesis (MPS), where new proteins are produced to repair muscle damage caused by exercise, is crucial for muscle growth. The branch-chain amino acid leucine also stimulates muscle protein synthesis. Leucine can be found in foods like chicken, beef, eggs, and dairy products.

Carbohydrates are the primary source of energy for most workouts. Glycogen stores are your body’s reserve of stored carbohydrates. Consuming adequate amounts of carbohydrates ensures that your glycogen stores are replenished, providing the necessary energy for optimal performance. Post-workout carb intake is also crucial for restoring glycogen levels and enhancing recovery. Focus on complex carbs like whole grains, fruits, and vegetables.

Healthy fats are essential for hormone production, including testosterone, which plays a significant role in muscle growth. Omega-3 fatty acids, found in foods like fatty fish, flaxseeds, and walnuts, also have anti-inflammatory properties that can aid in muscle recovery. More on these later!

A recent systematic review of the literature found that most micronutrients are essential for muscle function. Luckily, these nutrients are readily available in a variety of delicious foods! 

The importance of a balanced diet

As you will learn, there are many different types of macronutrients and micronutrients that contribute to successful muscle growth. Balance is absolutely essential when it comes to fueling your body, particularly through athletic challenges such as strength training. In order to reach your muscle development goals, you should aim for balanced meals and snacks consisting of lean protein, complex carbs, fruits, vegetables, and healthy fats. 

10 Tips for Building Muscle

Tip #1: Determine if you’re a candidate for body recomposition; if yes, skip tip #2.

Body recomposition is when you build muscle and lose fat at the same time. Sounds great, right? Unfortunately, it’s not always possible since one process is anabolic (building muscle) while the other is catabolic (losing fat). Studies show that body recomposition primarily occurs in one of four scenarios:

1. Having excess body fat
2. People who are brand new to strength training (“newbie gains”)
3. Resistance-trained individuals who have taken a long time off due to injury
4. Athletes following a very specific diet and lifestyle protocol for the purpose of eliciting body recomposition results

If you don’t fit into any of those categories, you may be less likely to increase your skeletal mass while decreasing your fat mass. Keep in mind, however, that more research is needed in this area. As one review points out, body recomposition might occur in some individuals who do not meet the three criteria if all other variables (i.e. sleep, hormones, etc.) are optimized.

Tip #2: Be in a calorie surplus

If you’re not a candidate for body composition, but still wish to build muscle, you’ll need to eat in a calorie surplus. A calorie surplus is when you consume more calories than you burn. Exercise is only a small percentage of your total energy expenditure. According to one study, physical activity accounted for only 7-9 percent of variation in total calories burned. (Not sure how to determine your caloric needs? Work with a registered dietitian to figure it out!)

There are two common mistakes that people make here: 

1. Eating in too large of a surplus. Most people only need a conservative calorie surplus, such as 200-300 extra calories or a 5-10% daily increase in order to put on muscle.
2. Getting too many extra calories from protein. An increase in protein can promote muscle gain (as we’ll discuss next), but only up to a certain amount. According to a  large meta-analysis, muscle building returns level off when protein intake goes beyond 1.6-2.2 grams per kilogram of body weight. And other research shows that individuals who get more than 22% of their total daily calories from protein may experience adverse health effects including an increased risk for cardiovascular disease.

Tip #3: Eat enough protein throughout the day

While overdoing the protein can actually be harmful, protein is a crucial nutrient for building muscle. You don’t want too little, but you don’t want too much… So what’s the right amount for muscle gain? The scientific community has not yet reached a consensus on the optimal amount of protein for muscle building. That said, recent research supports eating about 1.2-1.5g per kilogram of body weight to increase muscle mass. The amount might be more or less depending on your energy balance, body composition, genetics, and your workout regimen.

In addition to eating the appropriate amount of protein each day, it is important to evenly distribute your intake throughout the day. There is plenty of research to suggest that dividing your protein among at least three meals might help stimulate muscle protein synthesis. This is a key factor involved in building muscle. Bonus points: distributing your protein intake might also help regulate your appetite and blood sugar. Win-win!

If you have kidney disease or other conditions that require restricted protein intake, consult your provider before altering your diet.

Tip #4: Fuel the process with carbs

Trendy diets that suggest “carb-cutting” have it all wrong. If you’re trying to build muscle, it’s especially important to eat enough carbohydrates. Carbs will fuel progress with your strength training. In fact, there is overwhelming evidence that carbohydrate availability positively influences sports performance. That is because glucose, the sugar found in carbs, is the body’s preferred fuel source for physical activity. Progressive overload (AKA increasing difficulty and intensity of workouts over time in the gym) is an essential component for building muscle. So, eating high-quality complex carbohydrates helps you achieve progressive overload, which in turn triggers muscle growth.

Another reason to eat plenty of carbs during a muscle-building phase is that it will help you recover from your training sessions. You actually build muscle after the strength training session is over, during the recovery period, so ensuring proper recovery is essential. 

We generally recommend consuming complex carbohydrates from whole foods, as the quality of carbohydrates does have an impact on physical performance (not to mention general health and well-being). However, some circumstances do merit the use of sports drinks and refined carbohydrates by athletes and/or people with higher energy needs. For the average recreational exerciser, these products are likely not necessary, or more effective when consumed before going into a workout to give you a quick boost of blood sugar and energy to fuel your workout

Tip #5: Eat healthy fats

It may seem paradoxical, but if you’re trying to lose fat and gain muscle you still need plenty of fat in your diet. Healthy fats provide essential fatty acids that play a crucial role in hormone production. These include testosterone, which is vital for muscle development. Healthy fat also helps in the absorption of fat-soluble vitamins (A, D, E, and K), which aid in various bodily functions. 

Just remember that not all fats are created equal. While saturated fats like those found in butter, whole-milk cheese, and red meat can be part of a healthy diet (in moderation), monounsaturated and polyunsaturated fats (i.e. healthy fats) are associated with better overall health outcomes. Sources of healthy fat include avocados, nuts, seeds, and fatty fish like salmon. Incorporate these foods into your meal plan to support muscle growth and overall well-being. Note that low-fat or skim cheese, like string cheese, can be a great protein-rich snack and addition to meals!

Tip #6: Don’t skip breakfast

Start your day with a nutritious and protein-rich breakfast to fuel your muscles and kickstart your metabolism. Breakfast replenishes glycogen stores depleted overnight, providing the energy needed for morning workouts and daily activities. A balanced breakfast that includes protein, healthy fats, and complex carbohydrates helps maintain stable blood sugar levels and supports muscle protein synthesis. Research indicates that starting the day with a high-protein breakfast can enhance muscle mass and strength. In fact, researchers have found that protein consumed with the breakfast meal may have a stronger effect on skeletal muscle mass than protein consumed at any other time of day. Opt for meals like eggs with whole-grain toast, Greek yogurt with fruit, or a smoothie with protein powder, spinach, and oats.

Tip #7: Remember your micronutrients

Micronutrients are vitamins and minerals that, when consumed in small amounts, allow the body to function properly and maintain health. Unlike macronutrients (carbohydrates, proteins, and fats), which you tend to consume in larger quantities, micronutrients do not provide energy but are essential for a wide range of physiological functions including muscle development and recovery. Vitamins and minerals like vitamin D, calcium, magnesium, and zinc play a crucial role in muscle contraction, protein synthesis, and overall energy metabolism. A deficiency in these nutrients can impair performance and halt muscle growth. 

Incorporate a diverse range of fruits, vegetables, whole grains, and lean proteins into your diet to meet your micronutrient requirements. If you struggle to obtain sufficient levels through food alone, consider working with a registered dietitian and/or supplementing under your doctor’s supervision. 

Tip #8: Pre and post-workout nutrition

To maximize your muscle building diet, consider not only what you eat but also when you eat. Consuming the right nutrients before and after exercise can enhance performance, support muscle recovery, and promote muscle growth. Before your workout, prioritize a meal that includes carbohydrates and protein. Carbohydrates provide the energy needed for high-intensity workouts, while protein supplies amino acids for muscle repair. The International Society of Sports Nutrition suggests eating a balanced meal with 20-30g of protein and 40-50g of carbohydrates 2-3 hours before exercise to improve workout performance and reduce muscle breakdown. You can also have a lighter snack 15-30 minutes prior to a workout that mostly consists of a fast-acting carbohydrate. Examples are fresh or dried fruit, bread with jam, cereal, granola, or granola bar. 

Post-workout nutrition is equally crucial. Consuming protein and carbohydrates within 30 minutes to two hours after exercising helps replenish glycogen stores and supports muscle protein synthesis. Examples of effective post-workout meals include a scrambled egg wrap with a banana, chicken with sweet potatoes, or Greek yogurt with berries and granola.

Tip #9: Hydrate, hydrate, hydrate!

We really can’t say it enough: when it comes to a healthy lifestyle, hydration is key. Water plays a crucial role in nutrient transport, temperature regulation, and muscle function. Dehydration can impair muscle recovery, reduce strength, and increase the risk of injury. Research shows that even mild dehydration can negatively affect strength, power, and high-intensity endurance. By the time you feel thirsty, you are already dehydrated! 

Drinking water before, during, and after workouts will promote optimal muscle growth and recovery. Aim to drink 10+ cups (2.7-3.7 liters) of water daily, adjusting for factors such as exercise intensity, climate, and individual needs. Consuming water throughout the day ensures consistent hydration levels, so make it a part of your regular routine. Include water-rich foods like fruits and vegetables in your diet for an extra boost of hydration among the many other benefits.

Tip #10: Supplements for muscle growth

While whole foods should be your primary source of nutrients, certain supplements can support muscle growth and enhance your training results. Protein powder, creatine, and branched-chain amino acids (BCAAs) are some of the most effective and well-researched supplements for muscle building. 

• Protein powder – Supplementing with protein powder, especially whey protein, can help you meet your daily protein needs. Just keep in mind that while protein supplementation can enhance muscle mass and performance, more is not necessarily more. Review tip #2 and tip #3! 

• Creatine – Creatine is one of the most popular and well-researched athletic supplements. Creatine can safely increase strength, muscle mass, and exercise performance as well as reducing the risk of injury.

• BCAAs – Branch-chain amino acids occur naturally in meat, legumes, and dairy products. BCAA supplements are popular among weight lifters, but there is little evidence of their efficacy in building muscle mass. On the other hand, BCAAs have been shown to aid in recovery and decrease muscle soreness.

If you choose to use supplements on your strength training journey, just remember that they should complement a balanced diet, not replace it. Consult with your registered dietitian or another healthcare provider to determine the right supplements for your individual needs and goals.

Bonus recipe for building muscle: Protein-packed chicken chili

Protein-Packed Chicken Chili

There’s nothing better than a hearty and healthy chili, especially after a hard workout. This chicken chili recipe is rich in protein from the chicken and beans, and chock-full of vegetables for nutrients and fiber. Add sliced avocado before serving for additional healthy fats!

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Ingredients

  

• 2 boneless skinless chicken breasts
• 1 tbsp avocado oil
• 1 medium onion
• 1 bell pepper any color
• 1 cup zucchini sliced
• 2 cloves garlic minced
• 2 tbsp chili powder
• 1 tbsp cumin
• 1 tsp paprika
• salt and pepper to taste
• 1 can diced tomatoes
• 1 can black beans drained and rinsed
• 1 can red kidney beans drained and rinsed
• 1 can white beans drained and rinsed
• 1 cup corn frozen
• 2 cups chicken broth
• 1/2 cup cilantro chopped

Instructions

 

• In a small saucepan, add chicken breasts and 3 cups of water. Bring to a boil, and boil for 10 minutes. Once done, set the chicken aside to cool.
• In a large pot or dutch oven, heat avocado oil over medium heat. Add the onion, bell pepper and zucchini, and cook for 4 minutes. Add the garlic, and cook for an additional minute.
• Season veggies with chili powder, cumin, paprika, salt and pepper. Cook for an additional minute.
• Add the diced tomatoes, beans, corn and chicken broth.
• Bring to a gentle boil.
• Using two forks, shred the chicken breasts thoroughly, and add them to the chili. Mix to combine, reduce heat to low, and let simmer for 20 minutes.
• Before serving, add chopped cilantro and stir.

The bottom line on nutrition for building muscle

Bodybuilding goes beyond looks; there are plenty of health benefits that come with lean body mass gains. And who doesn’t want to be stronger? While weight-bearing exercise is obviously critical to muscle growth, nutrition plays an equally important role in the process. Meet with a registered dietitian to understand your unique dietetic needs and craft a healthy meal plan that complements your strength training goals.