Muscle building foods : A Sports Dietitian’s Guide to Building Muscle

Building muscle is about more than just lifting weights. What you eat plays a huge role in how fast your muscles grow, how well they recover, and how strong you become. The right muscle building foods can improve your performance, speed up recovery, and help you achieve long-term results. Whether you are a beginner or a serious athlete, understanding the connection between muscle and foods is key.

Why Nutrition Matters for Muscle Growth

When you strength train, tiny tears form in your muscles. Your body repairs these tears, making your muscles stronger and bigger. This process is called muscle protein synthesis. To support it, your body needs protein, carbohydrates, fats, vitamins, and minerals. Protein provides the building blocks for muscles. Carbohydrates refill your energy stores. Healthy fats help produce hormones like testosterone that support muscle growth. Vitamins and minerals help your body recover and reduce stress from training. Without proper nutrition, even the best workouts may not lead to gains.

Protein and Muscle Building Foods: Essential for Growth

Protein is essential for muscle growth. Athletes need between 1.6 and 2.2 grams of protein per kilogram of body weight per day. For example, a 70-kilogram athlete should aim for about 110 to 155 grams of protein daily. Post-workout protein of 20 to 40 grams helps muscles repair and grow. It’s also important to spread protein intake across the day instead of eating it all at once.

Good sources of protein include eggs, chicken, turkey, lean beef, fish, Greek yoghurt, and cottage cheese. Plant-based options like tofu, tempeh, lentils, chickpeas, and edamame are excellent too. Combining different plant proteins, such as rice and beans, ensures you get all essential amino acids.

Carbohydrates: Fuel for Performance and Recovery

Carbohydrates are often misunderstood. For athletes, they are essential. Carbs give your muscles the energy to train and help protein work better for muscle growth.

Healthy carbohydrate sources include oats, quinoa, brown rice, whole grain pasta, sweet potatoes, and fruits like bananas and berries. Timing matters. Eating carbs one to three hours before a workout gives you energy. After a workout, consuming 0.8 to 1 gram of carbs per kilogram of body weight helps refill your muscle glycogen and speed recovery.

Fats: Supporting Hormones and Recovery

Healthy fats are crucial for muscle growth because they help produce hormones like testosterone. Fat also supports recovery and overall health.

Good sources of healthy fats include fatty fish like salmon and sardines, nuts and seeds, avocado, olive oil, and natural nut butters. Fats should make up about 20 to 30 per cent of your daily calories. Focus on unsaturated fats and limit trans fats.

Micronutrients and Hydration: Key Players

Vitamins, minerals, and water are just as important as protein and carbs. Magnesium and potassium help muscles contract and prevent cramps. Vitamin D and calcium support bone and muscle health. Antioxidants from fruits and vegetables reduce stress caused by exercise. Staying hydrated helps transport nutrients, regulate body temperature, and recover faster. Aim for 30 to 45 millilitres of water per kilogram of body weight each day. Including two to three servings of colourful vegetables daily provides antioxidants and supports overall recovery.

Nutrient Timing for Muscle Growth

When you eat matters almost as much as what you eat. Pre-workout meals should include carbs for energy and moderate protein. Keep fats and fibre low before training to avoid digestive discomfort. After training, your body needs protein and carbs to repair and refuel. Distributing protein evenly across the day helps maintain continuous muscle repair and growth.

Practical Meal Ideas for Athletes

For breakfast, try oatmeal with Greek yoghurt, berries, and chia seeds. Mid-morning snacks can include a protein smoothie with banana and either whey or plant protein. Lunch might be grilled chicken with quinoa and roasted vegetables drizzled with olive oil. Afternoon snacks can be cottage cheese with almonds or edamame. Dinner could include baked salmon with sweet potato and a spinach salad. Post-workout, a protein shake with a banana or whole food alternative helps muscles recover. Adjust portion sizes and calories depending on your training and goals.

Supplements: When They Help

Whole foods should always come first, but supplements can fill gaps when needed. Whey protein is a convenient way to meet protein goals. Creatine monohydrate supports strength, power, and lean mass. Omega-3 fatty acids reduce inflammation and aid recovery. Vitamin D and calcium supplements can help if your diet lacks these nutrients. Supplements are meant to complement a healthy diet, not replace it.

Common Mistakes Athletes Make

Some athletes eat too little protein, skip meals, or do not consume enough calories. Others rely too much on supplements, ignore carbohydrate timing, or fail to stay hydrated. Following a consistent, evidence-based nutrition plan will lead to better results than quick fixes or fad diets.

FAQ: Sports Dietitian Insights on Muscle and Foods

How much protein should athletes consume for muscle growth?

Athletes should consume between 1.6 and 2.2 grams of protein per kilogram of body weight per day. Spread protein across three to six meals, and include 20 to 40 grams post-workout to optimise muscle repair and growth.

Do I need supplements to build muscle?

Supplements are optional. Whole foods should be your main source of nutrients. Whey protein, creatine, and omega-3s can be useful for convenience or to fill nutrient gaps, but are not required if your diet is balanced.

What is the best timing for meals around workouts?

Eat carbs and moderate protein one to three hours before exercise. After workouts, consume protein and carbs within two hours to support recovery. Evenly distributing protein throughout the day supports continuous muscle repair.

Learn more about how to optimise foods for muscle growth and performance through working with our team at Nutrition and Co. Book an initial discovery call on WhatsApp via +447888465215.