How To Build Muscle Mass With Nutrition

Did you know that there are more than just aesthetic benefits to having muscles? Muscle mass plays a crucial role in maintaining our overall health and wellbeing as it contributes to increased bone density, improved posture, increased strength, boosts metabolism, and reduces your risk of disease among more. We’ve all heard the saying that “abs” are made in the kitchen, but did you know that this is actually true? Let’s discuss nutrition to help support your muscle building journey.  

PROTEIN

Proteins are the building blocks of muscle, so are important for repairing and rebuilding tissue after exercise. The recommended dietary intake (RDI) for protein is set at 46g for the average woman, and 64g for the average man. However, your goal is to build muscle, research shows you will need more than this. The International Society of Sports Nutrition (ISSN) recommends consuming 1.4g to 2g of protein per kilogram of bodyweight - coupled with an appropriate strength training/exercise routine. 

Your protein choices should come mainly from whole foods such as lean animal proteins like chicken, red meat, eggs, seafood and dairy. These sources provide your body with every essential amino acid (ones your body cannot manufacture on its own), making them complete protein sources.

It is possible to get your daily protein needs from these whole food sources, however, sports supplements like protein and creatine can increase the amount of quality protein you’re consuming each day. Additionally, spreading your protein intake over the day and including appropriate recovery options after training helps to promote muscle growth.

CARBS

Carbohydrates are the body’s main source of energy so are important for appropriately fuelling before exercise and recovering after exercise. Specifically, fuelling up with carbs before and after an intense sweat session can quickly replenish energy stores and promote even more muscle building potential.

To refuel after exercise, create a post workout meal with a high quality serve of protein paired with a whole food carbohydrate source. This could be something like a protein shake with a banana, greek yoghurt and granola, or tasty cheese and rice crackers.

BONUS TIP: CREATINE

One of the most effective supplements to support muscle growth is creatine. Include 3-5 grams of creatine with your pre-workout or with your post workout shake. 

In summary, building muscle goes beyond looks - it's important for overall health. From bone density to metabolism, muscles offer a range of benefits. Nutrition is the key player alongside strength training, with protein being crucial for muscle repair carbs for your energy sources. In a nutshell, a holistic approach combining nutrition and exercise is your ticket to a healthier, stronger you. So fuel up, lift weights and let those muscles shine!

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