Nutrition for Building Muscle Mass Building muscle mass requires more than just lifting consistently in the gym. Just as you prioritize your body with a fitness routine, you can support muscle growth with your food choices. The decisions you make around food can have a big impact on your fitness goals. For instance, you’ve probably heard protein plays an important role in building muscle and may use it to aid in muscle growth. As a Warfighter, increasing and maintaining muscle mass helps keep you operationally ready and meet your fitness standards. Why Is Muscle Mass Important? Simply put, the more muscle mass you have, the more energy you burn at rest (i.e., your resting metabolic rate increases). In addition to boosting your metabolism, increasing your muscle mass protects you from chronic conditions like type 2 diabetes and heart disease. You may also lose fat mass as you gain muscle mass. Building and maintaining muscle doesn’t just benefit your readiness in the military, it has lifelong health benefits. Healthy Muscle Mass Improves Your… Heart health Mental health Immune function Bone and joint health Metabolism Strength Body composition (fat vs. fat-free mass) What Foods Support Muscle Growth? No matter your fitness level, choosing nutrient-rich foods and limiting calorie-dense foods benefits your health. To build muscle, there are some foods you’ve probably heard about that can help move you closer to your goals. Protein is essential for building muscle because it provides the building blocks of muscle tissue. When you combine getting enough protein for your body’s needs and resistance training (e.g., strength training), you can build muscle. Learn more about how much protein your body needs using this calculator! What Are Sources of Protein? Animal sources Plant and non-animal sources Supplemental sources (whey) In addition to protein, your body needs carbohydrates to speed up, or support, building muscle. Carbs have four main roles when it comes to supporting muscle growth: Your body’s main fuel source. Stored in the body and released when your body needs energy for muscle contractions. Increase insulin sensitivity when eaten post-workout, which promotes muscle building. Provide your body with energy so spare protein can be used to build muscle instead of fuel. Though you may not expect it, fat also plays a key role in supporting muscle growth. It’s important to remember that incorporating healthy fats into your eating plan is beneficial for many reasons, especially when looking to build muscle mass. Incorporating fat into your meals: Sustains the energy needed for muscle growth because fats are calorie dense. Regulates hormones like testosterone, which is necessary for muscle growth. Helps absorb fat-soluble vitamins (A, D, E and K), which are key for muscle function. When Do I Eat to Build Muscle? You may have heard of the best time to eat carbs or protein to support muscle growth. Though every workout and body is different, there are some general recommendations. Before a Workout During a Workout After a Workout Eat healthy carbs (e.g., whole grains, fruits, vegetables) Limit protein (slow digestion takes away oxygen and blood from muscles) If you are exercising for >60 minutes at a high intensity, refuel with 30-90g of carbs (e.g., electrolyte or sports drinks, sports gels or chews, fruit) If you are moving your body at a low- or moderate-intensity, you likely don’t need to refuel Eat healthy carbs, protein and fats Prioritize electrolytes from food, supplement if needed If you’re building or sustaining muscle mass, the type of food you eat is important. A balanced eating plan prioritizes complex carbs, lean protein and healthy fats. Reduce highly processed foods when you can and ensure you are staying hydrated, as well. When you fuel your body properly, you feel good, and when you feel good, you’re better able to achieve your fitness goals! Additional Resources - “Operation Supplement Safety”ReferencesAmerican Heart Association - “Food as Fuel Before, During and After Workouts”Henselmans, M. et al. - “The Effect of Carbohydrate Intake on Strength and Resistance Training Performance: A Systematic Review”National Institutes of Health - “Maintain Your Muscle”U.S. Anti-Doping Agency - “Food-First Fueling: When to Consume Protein for Maximum Muscle Growth”
