20% off £30
Code:SAVE20
Let’s find out why your diet is so valuable for muscle growth and what you should be eating to help support your goals
Summary
1How does food support your muscles?
Good nutrition and building muscle doesn’t need to be rocket science if you follow these three elements…
2What are macros?
Building muscle is as much about what you do in the kitchen as well as in the gym, and a healthy diet…
3Should I eat carbs to build muscle?
Alongside protein, you also need to eat carbohydrates, as this macronutrient is the body’s main...
We spoke to Anita Bean, award-winning registered nutritionist, health writer and author of The Complete Guide to Sports Nutrition, to understand more about foods for muscle growth. When it comes to building muscle mass and maintaining a lean physique, fuelling your body with the right food is just as important as training.
How does food support your muscles?
Who would have thought that something we do every day could be so confusing? The good news is that it doesn’t need to be. Good nutrition and building muscle doesn’t need to be rocket science if you follow these three core elements; the first being strength training, the second eating a balanced diet and the third recovering correctly.
Strength training provides the stimulus for muscle growth,1 whilst choosing what's on your plate should provide the right amount of energy and nutrients to enable your muscles to stay strong and healthy – and aid recovery. The key is to tick each box consistently.
What are macros and which will help with muscle growth?
Building muscle is as much about what you do in the kitchen as it is in the gym, and “a healthy diet with a balanced ratio of carbohydrates, fat and protein is a must when it comes to muscle growth,” says Anita.2
Protein is probably one of the most talked about macronutrients among gym-goers and is essential for both form and function.
“Protein’s vital for assisting with brain, heart and liver function,3 as well as repairing and rebuilding muscle tissue3 damaged during exercise,” explains Anita.
“You need to feed your body with the amino acids, the building blocks of proteins, that help build new proteins for cell growth and repair, muscle recovery and sustained energy levels.”4
In fact, getting enough protein from foods that contain all nine essential amino acids like eggs, meat and fish are the best for building muscle.
Vegan-based sources of protein like chickpeas, tofu, kidney beans and spelt will help with building muscle whilst promoting fullness.
Other great sources, despite the obvious steak and chicken, include almonds, edamame, Greek yogurt and Ezekiel bread... take your pick.
Should I eat carbohydrates to build muscle?
Alongside protein, you also need to eat carbohydrates, as this macronutrient is the body’s main energy source,5 to help replenish glycogen and avoid fatigue.6
“In order to gain muscle, you need to train very hard and that requires fuel – and the key to fuel is carbohydrate, which is stored as muscle glycogen,” says Anita.5
Think foods such as pasta, rice, cereal, starchy vegetables like jacket potatoes, fruit and bread.
The body breaks down complex carbohydrates into glucose during digestion, so it can be absorbed steadily into your bloodstream and provide immediate energy for the body and mind.9
Will fat build muscle?
Your fat intake is also important and contrary to popular belief, isn’t the enemy when it comes to your diet. In fact, “fat should make up between 15-30% of total calories.10 If you’re wanting to gain muscle, look at forms of unsaturated fat sources like nut butters, avocados, coconuts, olive oil and fish like salmon or sardines,” explains Anita.
Fat is calorie-dense, meaning it’ll provide a concentrated amount of slow-release energy11 helping to fuel your body and reducing hunger.
These essential fatty acids can enhance oxygen delivery to cells and help the body store glucose as muscle glycogen.12 Your body also needs the fats found in fish, nuts and oils to help absorb vitamins13 especially A, D and E,” adds Anita.
How to eat for muscle recovery
When you train, your muscles get tiny, microscopic tears that need to be repaired, which is how new muscle is built.14 For that to happen, your body needs protein, and it needs it as soon as possible – with studies showing that the best time to eat after a session is within 30 minutes.15 This is when your muscles are most likely to take advantage of nutrients.16
While protein helps your muscles do its repair work, “eating something containing both carbohydrates and protein like a rice cake topped with almond butter, or a three-bean chilli served over fresh pasta will support refueling after training,” says Anita.
"One study17 suggests that taking carbohydrates combined with protein after exercise may help create the ideal hormonal environment for glycogen storage and muscle building,” says Anita.
Minerals and vitamins like calcium18 found in broccoli and vitamin D found in foods like salmon,19 mushrooms20 and even some fortified cereal,21 are also two important nutrients to include in your recovery. These are both required for overall muscle and bone health yet are often under-consumed.22
Don’t forget water too
You also need to make sure that you’re adequately hydrated. “Whenever you exercise you lose fluid, not only through sweating but also as water vapor in the air you breathe out,” says Anita. “Re-hydrating correctly with water can help reduce fatigue.”23
What’s next? Find out more on post-workout and muscle recovery foods.
This article is for advice only and does not constitute as medical advice. While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Consult a healthcare professional before making any health-related decisions.
1. Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health [Internet]. 2019 Dec 4;16(24):E4897. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950543/
2. Henselmans M, Bjørnsen T, Hedderman R, Vårvik FT. The Effect of Carbohydrate Intake on Strength and Resistance Training Performance: A Systematic Review. Nutrients. 2022 Feb 18;14(4):856.
3. British Nutrition Foundation (BNF). Protein [Internet]. BNF [reviewed 2023 Oct; cited 2024 Jul 25]. Available from: https://www.nutrition.org.uk/nutritional-information/protein/?level=Health%20professional
4. Amino acids [Internet]. Gloucestershire Hospitals NHS Foundation Trust. Available from: https://www.gloshospitals.nhs.uk/our-services/services-we-offer/pathology/tests-and-investigations/amino-acids/
5. Jéquier E. Carbohydrates as a source of energy. The American Journal of Clinical Nutrition [Internet]. 1994 Mar 1;59(3):682S685S. Available from: https://pubmed.ncbi.nlm.nih.gov/8116550/#:~:text=Carbohydrates%20are%20the%20main%20energy,and%20hepatic%20de%20novo%20lipogenesis.
6. Murray B, Rosenbloom C. Fundamentals of glycogen metabolism for coaches and athletes. Nutrition Reviews [Internet]. 2018 Feb 10;76(4):243–59. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6019055/
7. Knuiman P, Hopman MTE, Mensink M. Glycogen availability and skeletal muscle adaptations with endurance and resistance exercise. Nutrition & Metabolism. 2015 Dec;12(1).
8. BDA. Sport and exercise [Internet]. www.bda.uk.com. 2020. Available from: https://www.bda.uk.com/resource/sport-exercise-nutrition.html
9. Holesh JE, Martin A, Aslam S. Physiology, Carbohydrates [Internet]. Nih.gov. StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK459280/
10. Iraki J, Fitschen P, Espinar S, Helms E. Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports [Internet]. 2019 Jun 26;7(7):154. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6680710/
11. NHS. Facts about fat [Internet]. NHS. 2023. Available from: https://www.nhs.uk/live-well/eat-well/food-types/different-fats-nutrition/
12. Talley JT, Mohiuddin SS. Biochemstry, Fatty Acid Oxidation [Internet]. PubMed. Treasure Island (FL): StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK556002/
13. National Research Council (US) Committee on Diet and Health. Fat-Soluble Vitamins [Internet]. Nih.gov. National Academies Press (US); 2016. Available from: https://www.ncbi.nlm.nih.gov/books/NBK218749/
14. Stožer A, Vodopivc P, Križančić Bombek L. Pathophysiology of exercise-induced muscle damage and its structural, functional, metabolic, and clinical consequences. Physiological Research. 2020 Jul 16;69(4):565–98.
15. Aragon AA, Schoenfeld BJ. Nutrient timing revisited: Is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition [Internet]. 2013 Jan 29;10(1). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/
16. Arent SM, Cintineo HP, McFadden BA, Chandler AJ, Arent MA. Nutrient Timing: A Garage Door of Opportunity? Nutrients. 2020 Jun 30;12(7):1948.
17. Poole C, Wilborn C, Taylor L, Kerksick C. The Role of Post-Exercise Nutrient Administration on Muscle Protein Synthesis and Glycogen Synthesis. Journal of Sports Science & Medicine [Internet]. 2010 Sep;9(3):354. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3761704/
18. Lundy B, McKay AKA, Fensham NC, Tee N, Anderson B, Morabito A, et al. The Impact of Acute Calcium Intake on Bone Turnover Markers during a Training Day in Elite Male Rowers. Medicine and Science in Sports and Exercise [Internet]. 2022 Aug 12 [cited 2022 Oct 19]; Available from: https://pubmed.ncbi.nlm.nih.gov/35977107/
19. Jakobsen J, Smith C, Bysted A, Cashman KD. Vitamin D in Wild and Farmed Atlantic Salmon (Salmo Salar)—What Do We Know? Nutrients. 2019 Apr 29;11(5):982.
20. Mushrooms can provide as much vitamin D as supplements [Internet]. ScienceDaily. 2013. Available from: https://www.sciencedaily.com/releases/2013/04/130422132801.htm
21. National Health Service. Vitamin D - Vitamins and Minerals [Internet]. NHS. NHS; 2020. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
22. Caballero-García A, Córdova-Martínez A, Vicente-Salar N, Roche E, Pérez-Valdecantos D. Vitamin D, Its Role in Recovery after Muscular Damage Following Exercise. Nutrients [Internet]. 2021 Jul 1;13(7):2336. Available from: https://www.mdpi.com/2072-6643/13/7/2336/htm
23. Judge LW, Bellar DM, Popp JK, Craig BW, Schoeff MA, Hoover DL, et al. Hydration to Maximize Performance and Recovery: Knowledge, Attitudes, and Behaviors among Collegiate Track and Field Throwers. Journal of Human Kinetics [Internet]. 2021 Jul 10;79(1):111–22. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8336541/
Related Articles
Shop by wellness goal
