6 Nutrition Tips for Building Muscle

Whether your goal is to slow down the rate at which you lose muscle mass (which we all fight against beginning in our mid-twenties), recover better from activities or to increase your lean body mass for strength or improved body composition, it’s important to include weight bearing exercises, supported by proper nutrition as part of your fitness and health plan.

Below are 6 nutrition tips for building muscle:

TIP 1: 

What: Hydration

Why: Your muscles are made up over 75% water. For them to work effectively, efficiently and to decrease the risk of injury, proper hydration is key. Being properly hydrated will help to transport nutrients and oxygen to your cells, while also helping to get waste out of your body. A hydrated body will help to prevent muscle breakdown and aid in keeping your strength and gaining muscle over time.

How: Aim for half of your body weight to your full body weight in ounces per day. Example: 200 lbs. = 100 – 200 oz. per day. Drink early and often, with your fluids primarily coming from water. During intense exercise aim for 7-10 oz. of fluid every 15 to 20 minutes and replenish post-exercise with 16-24 oz. for every pound lost during the session.

TIP 2: 

What: Total Calories

Why: Calories are actual energy you are ingesting. To be able support the energy, you need to strengthen and gain muscle, as well as repair and build muscle through your strength training. You need calories to support your daily activities and the demand you place on your body. If decreasing calories to lose overall body mass, maintaining or increasing protein to minimize muscle loss becomes even more important.

How: Choose a fueling plan that balances your nutrients coming from high quality sources of carbohydrates, lean protein and healthy fat, along with nutrient dense vegetables and fruit. As part of this balance, aim for at least 20-30 g of protein every 3-4 hours. Eat within an hour of waking and then about every 3-4 hours to maintain energy levels throughout the day and minimize muscle breakdown. Your size determines your overall caloric and macronutrient need!

TIP 3: 

What: Carbohydrates

Why: Carbohydrates are an important group of foods for fueling your muscles. When carbohydrates are consumed, they are broken down and stored as glycogen in muscles and the liver. Glycogen is then converted to energy used to power high intensity exercise, while also sparing the breakdown of protein to use as fuel. Carbohydrates support higher intensity training and recovery to strengthen and build muscle.

How: Aim for quality carbohydrates that are minimally processed and closer to its more natural state in each meal and snack. For example: oats, quinoa, sweet potatoes, barley, millet, faro, and amaranth. For more processed items, like bread, pasta and cereal aim for 100% whole grain options that are higher in fiber.

TIP 4: 

What: Protein

Why: To maximize muscle protein synthesis, the body needs protein throughout the day. More specifically, the body needs about 2.5 g-3.0 g of leucine, a branched chain amino acid, in any given meal or snack evenly distributed across the day about every 3-4 hours. Examples include beans, nuts, legumes, fish, poultry, lean red meat or pork, tempeh and Greek yogurt.

How: Balance your meals and snacks with high quality protein, carbohydrates and fat throughout the day. Around 2.5g of leucine can be found in about 25-30 g of protein. Mix and match proteins in meals and snacks to increase variety!

TIP 5: 

What: Fat

Why: Your body relies on fat to supply energy to muscles during low to moderate activity. Because of this, dietary fat can be helpful for providing energy to fuel exercise. Dietary fat also helps your body absorb vitamins, and promotes proper growth and development.

How: For overall health and muscle strength, focus on sources of heart-healthy fats, including extra-virgin olive oil, flaxseed oil, walnuts, pistachios, almonds, avocados and fatty fish such as salmon, halibut, mackerel, sardines and trout.

TIP 6: 

What: Vegetables and Fruits

Why: Vegetables and fruits are nutrient dense – meaning they hold a lot of important vitamins, minerals and antioxidants that keep our immune system strong, blood flowing and help to repair micro-tears in our muscles. Fruits and vegetables are rich in a number of antioxidants, including vitamin C, carotenoids and flavonoids. They also contain important minerals like sodium and potassium which play a role in nerve function and muscle contraction.

How: Eat a rainbow often! Choose at least different 3 different colors of vegetables and / or fruits at each meal and snack, to ensure you receive the vast benefits each color variation offers! Aim to consume more vegetables than fruits each day, with a minimum of 3 vegetables servings and 2 fruit servings.

At Rejoov Wellness we truly believe this statement – Your nutrition DOES affect all areas of your life and well being – from your energy, to your sleep, weight, health, and every day performance. This is why we offer a variety of nutritional counseling services, depending on your needs.

Rejoov Wellness offers both Individual or Group Consultations, as well as Sports Team Education talks led by Registered Dietitian and Sports Nutritionist, Meg Mangano. Contact Meg to book an initial consultation today.