“Maintaining and building muscle mass is a key component of overall health, particularly as we age or recover from injury or illness. Adequate muscle supports mobility, balance, metabolism and quality of life. While strength training plays a role, nutrition is equally important in supporting muscle development and recovery”- Ashlen Leonard, Registered Dietitian at TELUS Health Care Centres.

Whether you’re managing a chronic condition, improving strength or simply looking to improve your physical function, understanding how to nourish your body appropriately for building muscle mass can lead to meaningful, long-lasting results.

1. Protein: Essential for muscle maintenance and growth

Protein provides the building blocks, called amino acids, needed to repair and grow muscle tissue. For most adults aiming to preserve or increase lean muscle mass, a target intake of 1.2 to 2.0 grams of protein per kilogram of body weight per day is appropriate, depending on individual health status and activity level.

High-quality protein sources include:

• meats like poultry, pork, beef
• fish (fresh or canned)
• eggs
• beans and legumes
• soy-based products like tofu and edamame beans
• dairy products such as milk, Greek yogurt, cottage cheese, etc.
• nuts and seeds

Distributing protein intake evenly across meals (approximately every 3-4 hours) can enhance muscle protein synthesis in healthy adults.

2. Carbohydrates: Supporting energy and recovery

Carbohydrates play a crucial role in supporting activity and recovery. They provide energy and replenish glycogen stores in the muscles. Adequate glycogen levels support workout performance and intensity, which in turn stimulates muscle growth and allows for more effective recovery and adaptation.

Complex carbohydrates such as whole grains, fruits, legumes and starchy vegetables, provide energy while also delivering important fibre and micronutrients.

3. Adequate calorie intake: fuel accordingly

To promote muscle growth or prevent muscle loss, it is crucial that individuals meet their caloric and nutrient needs on a daily basis. These nutrient demands increase when we incorporate physical activity into our routine. Under-eating can hinder muscle growth and even lead to muscle breakdown over time.

Energy and protein needs vary between individuals. Consulting a registered dietitian can help ensure that nutrition recommendations for muscle development or maintenance are appropriate.

4. Stay hydrated

Hydration supports muscle growth by aiding in nutrient delivery, joint lubrication, and optimal muscle contraction during exercise. Even mild dehydration can impair performance and recovery, reducing the effectiveness of training and the body’s ability to build muscle.

Drinking roughly 3.4 L of water per day for men and 2.6 L of water per day for women supports optimal hydration status. This target can fluctuate depending on a variety of factors such as:

• Physical activity level
• Sweat rate
• Body size and composition
• Environment
• Medical conditions
• Medication use and more

5. Meal timing for optimal outcomes

Incorporating a balanced meal or snack before and after activity, especially one that includes both protein and carbohydrates, can enhance muscle recovery and support ongoing strength improvements. The timing of a pre-workout meal will depend on individual digestive tolerance. Consuming a larger meal one to four hours before a workout is recommended. For example, chicken, brown rice and vegetables or a turkey sandwich with fruit.

Alternatively, you could opt for a smaller snack about 30 to 90 minutes before activity, depending on your digestive tolerance. Pre-workout snacks should be higher in carbohydrates to fuel for your activity, while post-workout snacks will be higher in protein, to help recovery.

Pre-workout snack ideas (30–90 minutes before activity):

• Yogurt with fruit or honey
• Oatmeal with berries
• A banana with a small spoonful of peanut butter
• A slice of whole-grain toast with an egg or cottage cheese
• A small smoothie with milk, berries and yogurt

Post-workout snack ideas (0-2 hours after activity):

• Chocolate milk Tuna sandwich on whole-grain bread
• Cottage cheese with berries or peaches
• Protein smoothie with fruit, milk and protein powder or Greek yogurt

You could also have a balanced meal as a post-workout refueling option instead of a snack:

• Grilled chicken, quinoa and broccoli
• Baked salmon, sweet potato and a leafy green salad
• Egg and avocado wrap with spinach in a whole-grain tortilla
• Lentil and brown rice bowl with roasted vegetables
• Greek yogurt parfait with berries and a nut and seed granola