Maximising Muscle Gain with Proper Nutrition

In the pursuit of muscle gain, many fitness enthusiasts overlook a critical component of their success: nutrition.

For adults in their 30s and beyond, especially those with busy lifestyles, understanding and implementing the right nutritional strategies can make a significant difference in achieving muscle growth, as follows.

1. Prioritise protein intake

Protein is the cornerstone of muscle building.

It is essential for repairing and growing muscle tissues after workouts.

As such, aim to consume a high-quality protein source with each meal.

Some excellent options include:

• Lean meats?such as chicken, turkey, and lean cuts of beef.
• Fish?like salmon and tuna, which also provide healthy fats.
• Dairy products?such as Greek yoghurt and cottage cheese.
• Plant-based proteins?like beans, lentils, tofu, and quinoa for those following vegetarian or vegan diets.

Research suggests consuming about 1.6 to 2.2 grams of protein per kilogram of body weight daily for optimal muscle growth (Henry Ford) (Signos CGM).

Spread your protein intake evenly throughout the day to maximize muscle protein synthesis.

2. Don’t neglect carbohydrates

Carbohydrates are often misunderstood in the fitness world.

While low-carb diets are popular for weight loss, carbs are crucial for muscle gain as they provide the energy needed for intense workouts.

Incorporate complex carbohydrates into your diet such as:

• Whole grains?like brown rice, oats, and whole wheat bread.
• Fruits?and vegetables?which also provide essential vitamins and minerals.
• Starchy vegetables?such as sweet potatoes and squash.

Consuming carbs post-workout can help replenish glycogen stores and support muscle recovery (Mayo Clinic Health System).

3. Healthy fats are essential

Fats are vital for hormone production, including testosterone, which plays a key role in muscle growth.

Include healthy fats in your diet from sources like:

• Avocados
• Nuts and seeds
• Olive oil
• Fatty fish?such as salmon and mackerel

Aim for about 20-30% of your daily calories from healthy fats (UPMC Share).

4. Hydration

Staying hydrated is often overlooked but is crucial for overall health and muscle function.

Dehydration can impair muscle recovery and performance, so drink at least 3 litres of water daily and more if you are engaging in intense exercise.

5. Nutrient timing

Nutrient timing involves eating specific nutrients around your workout to maximise muscle gain and recovery.

Here’s how to optimise it:

• Pre-workout: Consume a balanced meal with protein and carbohydrates about 2-3 hours before exercising.
• Post-workout: Aim to eat a meal rich in protein and carbs within 30 minutes to 2 hours after your workout. This helps kickstart muscle repair and replenishes glycogen stores.

A simple post-workout meal could include a protein shake with a banana or a chicken sandwich on whole-grain bread.

6. Supplements can help

While whole foods should be your primary source of nutrients, supplements can support your muscle-building goals.

Consider these popular options:

• Whey protein: Convenient and effective for increasing protein intake.
• Creatine: Known to enhance strength, power, and muscle mass.
• Branched-chain amino acids (BCAAs): May help reduce muscle soreness and boost recovery.

Finally, always consult with a healthcare professional before starting any new supplement regimen.

Muscle gain requires a balanced approach combining proper nutrition and consistent strength training. By prioritising protein, incorporating healthy carbohydrates and fats, staying hydrated and optimising nutrient timing, you can set yourself up for success.

As with all things fitness-related, consistency is key, and small, sustainable changes can often lead to the best results.

For more personalised advice and training plans, get in touch!

Julien