6 Effective Nutritional Techniques to Increase Muscle Growth
Pumping iron at the gym is only half the muscle-building battle. The adage “muscles are built in the kitchen” rings truer than ever.
Foods and supplements you choose can amplify your workouts, turning efforts into visible results. With countless options available on the market, finding the most effective can be overwhelming. This guide cuts through the noise to help you fuel your body for optimal muscle growth.
1. Prioritize Protein
Protein is the foundation of muscle health. It supplies the vital components for muscle tissue and drives muscle protein synthesis, which repairs and strengthens muscles after exercise.
“Protein provides the essential building blocks your muscles need to repair, grow stronger, and get bigger, effectively complementing the hard work you put in during training,” Shawn Arent, professor of exercise science at the University of South Carolina, Arnold School of Public Health, said in an interview with The Epoch Times.
Skeletal muscle constantly repairs and renews itself, with about 1 to 2 percent of myonuclei, the nuclei within muscle fibers, turning over each week. This cycle of breakdown and repair helps muscles grow stronger and larger with consistent exercise.
The National Institutes of Health’s recommended dietary allowance (RDA) for protein is set at 0.8 grams per kilogram of body weight per day, equating to about 54 grams daily for a 150-pound adult. However, Arent points out that more is needed to build muscle. “The RDA is meant to meet basic nutritional needs, not to optimize muscle growth,” he said.
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Arent recommends aiming for 1.6 to 2.2 grams (gm) of protein per kilogram of body weight. An easier way to calculate this is to consume about 0.7 to 1 gm of protein per pound of body weight. For example, if your goal weight is 150 pounds, you should eat approximately 105 to 150 gm of protein daily. He advises older adults to target the higher end of this range due to anabolic resistance, a condition where the body becomes less efficient at converting amino acids into muscle protein. This inefficiency requires more protein to stimulate and maintain muscle growth as we age, he noted.
Best Food Sources of Protein
Focusing on high-protein foods that deliver the best return on investment is crucial. Arent highlights that animal proteins like chicken breast, turkey, beef, and eggs are particularly effective because they’re rich in essential amino acids, especially leucine, which is critical for stimulating muscle growth.
Fish, such as salmon and tuna, provide high-quality protein and deliver healthy fats like omega-3s, which support overall muscle function. Dairy products like Greek yogurt, cottage cheese, and milk are also excellent choices, offering a mix of fast-digesting whey and slow-digesting casein proteins for sustained amino acid release, according to Arent.
For plant-based proteins, options like lentils, chickpeas, quinoa, and tofu can deliver protein. However, it may be necessary to combine various plant sources to achieve a complete amino acid profile and optimize muscle-building.
2. The Power of Protein Timing
While total daily protein intake is crucial for muscle growth, the timing of eating protein can also influence results. Arent emphasizes that consuming protein, especially during workouts, can further enhance muscle recovery and growth.
Research by Donald Layman, a leading expert in protein synthesis and nutrition at the University of Illinois at Urbana-Champaign, underscores the importance of the distribution of protein throughout the day. Meal timing becomes increasingly important with age, particularly after 40, as the body’s ability to use protein efficiently declines, he told The Epoch Times.
“The most sensitive meal is the first meal of the day after the overnight fast, but most Americans eat 60 percent of their daily protein at dinner and virtually nothing at breakfast,” he added. Shifting some protein intake from dinner to the morning can significantly enhance daily muscle protein synthesis, Layman added.
“The first meal for adults should have at least 30 grams of protein. I target 45 grams,” he noted. Consuming 30 to 45 grams of protein at breakfast aids muscle repair and supports functional mobility and metabolic health, according to Layman’s research.
As we age and adopt more sedentary lifestyles, and/or experience conditions like weight loss or extended bedrest, paying close attention to how we distribute our protein intake throughout the day becomes increasingly important, Layman said.
3. Shake Up Your Protein Routine
Diversifying your protein sources is key to maximizing muscle growth, and protein shakes can be a valuable addition. Arent describes protein powders as another “tool in the toolbox.”
“Protein powders are absorbed faster than whole foods, delivering essential amino acids to your system right after a workout,” Arent said.
For those watching their calorie intake, protein shakes are a convenient way to boost protein without the extra fats or carbs in whole foods.
Whey is the liquid portion that remains after milk has been curdled and strained during cheese production. Whey protein is quickly digested and absorbed. Casein, on the other hand, is the main protein found in the remaining curds that form when milk is coagulated. It is digested more slowly than whey, providing a steady release of amino acids over several hours.
Arent advises choosing a protein powder that fits your dietary needs—whether whey, casein, or plant-based—and opting for third-party tested products to ensure safety and quality.
4. Carbs Aren’t the Enemy
Carbohydrates often get a bad rap, but they play a vital role in muscle-building and overall performance. Carbs are crucial for fueling intense workouts and providing the energy your muscles need to perform at their best, according to Arent.
“The strongest stimulant for muscle building isn’t protein intake—it’s resistance training,” Arent said. “Carbohydrates fuel those high-intensity workouts, helping you push harder and longer.”
In addition to powering workouts, carbs are essential for replenishing muscle glycogen stores post-exercise. Without adequate carbohydrate intake, the body may start tapping into protein as an energy source, hindering muscle growth.
Incorporating the right amount of carbs into your diet ensures that your body uses protein for what it’s meant to do—building and repairing muscle—rather than as a backup energy source.
