As a nutritionist, one of the most common questions I get is ‘how do I put on muscle?’ There are several factors that play into fueling muscle growth. Two of the most important are a good resistance training routine and nutritional cofactors. Strength training is a great tool to initiate muscle protein breakdown. Muscle protein synthesis, which requires nutritional cofactors, is the process of using protein to repair that damage.

Why is lean muscle important?

Skeletal muscle is the largest endocrine organ system in the body. Muscle growth stimulates the release of proteins produced in skeletal muscle known as myokines. Myokines are involved in regulating body weight, low-grade inflammation, insulin sensitivity, suppression of tumor growth, and improvement of cognitive function. To increase myokines, we need to increase lean muscle mass.

What can affect lean muscle mass?

Muscle mass can be reduced by a sedentary lifestyle, age, as well as poor diet. Studies (1) show a link between low lean body mass and higher risk of metabolic syndrome, type 2 diabetes, cardiovascular disease, osteoporosis, and ultimately a higher risk for mortality. Simply put, lean muscle plays a major role in longevity.

Inflammation has also been shown to effect lean muscle mass. Higher C-reactive protein levels, a marker for inflammation, have been noted in people with lower levels of total lean muscle mass (LMM). (2) High glucose levels seen in those with lower levels of LMM can contribute to an inflammatory state leading to further reduced muscle mass. Additionally, high insulin levels can make it harder to increase lean muscle.

How can you use nutrition to increase lean muscle mass?

Fuel before your workouts-

Ideally you should aim to eat something to fuel your workout before a strength or HIIT workout which is not always convenient depending on your schedule. If you are using a higher fat, lower carb approach for fat loss, you may find that you are able to work out while fasting first thing in the morning. If you are looking to do more intense strength workouts, you may find it easier to do so later in the day after having a meal and time to digest. Fasted workouts may also be possible if you are fat adapted, not stressed, and doing mostly cardio or yoga.

Examples of what to eat before a workout-

· Blend of carbs, fat, and protein- RxBars, Skout bars, collagen Bulletproof bars, a small smoothie, nut butter packs, or a handful of paleo trail mix.

· Protein/fat combinations- hard-boiled egg or a grass-fed meat stick.

· Fat- fat bombs or MCT oil if you are fat adapted.

Fuel with Protein-

If you’re looking to gain muscle, your protein intake must exceed the amount you use. Studies (3) show an increase in protein breakdown and synthesis in the 24-48 hours following resistance workouts, which is why you need to fuel your workouts! Depending on factors such as age and activity levels, our rule of thumb is to aim for 1.5-2 grams per kilogram of weight for muscle growth. The amino acid leucine is also critically important for muscle synthesis and the body needs about 2.5 grams within 1-2 hours after exercise.

Some of the richest dietary sources of leucine include-

Protein source

Grams of Leucine

25 grams whey or goat whey protein

25 grams pea protein

2.5 grams

2.15 grams

3 eggs

1.8 grams

3oz lean meat (e.g. chicken breast)

2.25 grams

3.5oz salmon or cod

1.62 grams

3oz tofu or tempeh

0.73 grams

1oz almonds/raw

0.418g

½ cup legumes (e.g. chickpeas)

0.42 grams

https://fdc.nal.usda.gov

Increase your energy intake-

If you’re only looking to gain lean muscle and do not have any metabolic risk factors, complex carbohydrates can be beneficial for muscle recovery and glycogen repletion. High fiber carbs such as sweet potatoes, and protein/carb combinations such as quinoa and legumes, can provide efficient and steady energy for training and recovery when consumed surrounding exercise (along with protein and healthy fat). Muscles are better able to restore glycogen when carbohydrates are ingested within 2 hours after a workout.

If fat loss is your goal, a lower carbohydrate approach may be more appropriate. Unsaturated plant fats like avocado, olive oil, and omega-3 fats from seafood like sardines and salmon can provide fuel for the mitochondria while supporting healthy hormone levels and lowering inflammation. This in addition to very low glycemic, micronutrient-rich carbs like berries, cruciferous vegetables, and leafy greens can maintain blood sugar balance and provide fuel.

Focus on Hydration-

It is essential that you stay hydrated if you want to build muscle and improve athletic performance. Make sure you are drinking ½ your body weight in oz. of liquid per day. This will mostly come from water intake, but other naturally caffeine-free fluid like bone broth and smoothies count as well. In addition, heavier workouts may need an extra 4-5 oz. of liquid per 20 minutes of exercise.

Make sure you are replacing electrolytes as well. You can do so with a good quality powder like LMNT, Lyteline, and hypertonic mineral solutions, or by simply salting your foods with a quality pink Himalayan salt.

Supplement suggestions to enhance lean muscle mass-

Add when and how much to supplement with these powders. With references.

Creatine

Creatine is produced naturally in our bodies by the kidneys and liver. It is also found in foods such as poultry, eggs, grass fed meat, and seafood. Creatine plays a pivotal role in the energy production necessary for muscle contractions. When combined with resistance training, it has been shown to significantly increase muscle mass and strength. Creatine given at 0.1 g/kg in healthy adults immediately following resistance training led to greater lean muscle mass compared with immediately before resistance training and resistance training alone. (4)

Protein Powder

Although the addition of branch chain amino acids and essential amino acids can be useful, especially in the state of deficiency or absorption issues, a complete protein powder such as Mt. Capra’s Clean Goat Whey or Naked Whey (goat or cow) can cover all your bases. Pea protein is the best plant-based option because it contains a comparable amount of leucine compared to whey protein. Protein powders can be consumed during or immediately following a workout for maximum benefits. Dosage for whey protein per meal can vary, but due to its high leucine content less can be needed to protein muscle synthesis compared to other foods. For adults 20 grams per workout seems to be a good amount for most people and it has been shown that and intake higher, for example 40 grams does not increase protein synthesis more than the 20 grams and can promote higher urea synthesis and amino acid oxidation. (4)

The bottom line-

Muscle is one of the first things our bodies start to break down in an energy deficit. A diet designed for muscle growth and maintenance can support a healthy metabolism, improved insulin sensitivity, better bone density, improved fitness levels, lower levels of inflammation and longevity. The more lean muscle you build while you are young and healthy, the more you will have in reserve when you need it in the future. Speak to your functional medicine practitioner on specific dietary and supplement recommendations tailored to your needs.

1. Camilla S.L. Tuttle a, et al. “Markers of Inflammation and Their Association with Muscle Strength and Mass: A Systematic Review and Meta-Analysis.” Ageing Research Reviews, Elsevier, 26 Sept. 2020, www.sciencedirect.com/science/article/pii/S1568163720303202.

2. Khazem, Shirine, et al. “Reduced Lean Body Mass and Cardiometabolic Diseases in Adult Males with Overweight and Obesity: A Pilot Study.” International Journal of Environmental Research and Public Health, U.S. National Library of Medicine, 5 Dec. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6313759/.

3. Moore, Daniel R. “Maximizing Post-Exercise Anabolism: The Case for Relative Protein Intakes.” Frontiers, Frontiers, 23 Aug. 2019, www.frontiersin.org/articles/10.3389/fnut.2019.00147/full#B13.

4. Naderi, Alireza, et al. “Timing, Optimal Dose and Intake Duration of Dietary Supplements with Evidence-Based Use in Sports Nutrition.” Journal of Exercise Nutrition & Biochemistry, U.S. National Library of Medicine, 31 Dec. 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5545206/#JENB_2016_v20n4_1_B83.