The Dietitian’s Guide to Eating for Muscle, Strength, and Better Health

Maxwell Snider, RD
Jun 12
5 min read

Updated: Jun 19

Having muscle isn't just for gym bros, it's the key to healthy aging and longevity.

Muscle mass protects bones, the brain, and lifespan. But without the right fuel, all those hours in the gym might be going to waste. Regardless of whether you're a newbie or a veteran to the gym, this guide will teach you how to eat for strength and muscle growth.

Maxwell Snider, RD, lifting weights in Palkofit, a bodybuilding gym in Sudbury, Ontario.

Why is Building Muscle Important?

Muscle isn’t just about looking good in a tank top. It’s one of the most underrated indicators of long-term health.

More muscle means:

Stronger Joints
Stronger Bones
Improved Mobility
Improved Strength
Lower Risk of Chronic Disease
Independence as You Age

Whether you're 25 or 60, building and maintaining muscle is one of the most powerful things you can do for your health, energy, and quality of life.

And it all starts with the right nutrition.

Why Nutrition is Key For Building Muscle And Strength

You can't out-train a bad diet, and you can't build muscle without enough fuel.

There are a few key nutrients your body needs to build muscle: proteins, carbs, and fats. Think of these like the brick and mortar of your house. You can show up to the jobsite every day, but if the materials to build aren't there, nothing gets built.

If you don't get enough of the right fuel, it will be very hard to build muscle. And if you put the time in at the gym, you might as well get the most out of it.

Here's what you need to know...

Protein: How Much You Need and How To Get It All

Protein is made up of smaller molecules called amino acids. These amino acids are the building blocks of muscle. This is why there is such a large emphasis put on protein when it comes to building muscle.

How Much Protein Do You Actually Need?

General guidelines for protein intake recommend eating 0.6-0.8 grams of protein per pound of body weight (1.2-2.0g/kg).
If your goal is weight loss, it's recommended to aim for 1 gram of protein per pound of your goal bodyweight.
If you are at a very low bodyfat percentage (visible 6 pack) you may benefit from eating up to 1.2 grams of protein per pound you weigh.
But aiming for 1 gram of protein per pound you weigh is a good recommendation because it's easy math and will not do you any harm.

If you don't want to try and keep track of it all day, aiming for 40-50 grams of protein at each meal while eating 3 meals a day will serve you well.

Top Protein Sources

If you're a larger-than-average human in any way, your protein goal might be a big number. It sounds intimidating to say you need to eat 200 grams of protein per day, but it is possible.

Here are the highest protein foods to try adding to your day:

Food	Serving Size	Grams of Protein
Whey Protein Powder	1 Scoop	24-30
Chicken Breast	100 Grams	31
Lean beef	100 Grams	26
Shrimp	100 Grams	24
Tuna	100 Grams	24
Salmon	100 Grams	22
Beans	1 Cup	15
Quinoa	1 Cup	8
Eggs	1 Egg	6

Carbs: Your Primary Energy Source

Protein is important, but it's not the end-all be-all.

Carbohydrates are your body's fuel source. Without them, your workouts won't be as intense, and your recovery will likely slow down.

The amount of carbohydrates your body needs is hard to estimate because its going to depend on how active you are. Since carbohydrates are your primary fuel source, the more active you are, the more carbohydrates you'll need.

My best generalized recommendation to make sure you eat enough carbohydrates without doing it is to pick more "natural" carbohydrates. Things like:

White Potatoes
Sweet Potatoes
Whole Grain Bread
Whole Grain Rice
Quinoa
Barley
Fruits

If you eat these as your primary carbohydrate source, it will be hard to overdo it.

As a bonus, fruits are very high in antioxidants, which help to reduce inflammation in your body, which will likely help you recover better.

Meal Timing: When Should You Eat?

Does it matter when you eat?

The short answer is no.

But if you want to go the extra mile to do everything you can, here's what I would recommend you do.

Eat a meal 2-3 hours before exercise with a protein source, a carbohydrate source, and a vegetable. This will be a sustainable fuel source and prevent you from getting hungry while exercising.

60 minutes before exercise, have a carbohydrate-dense snack like a granola bar. This will become energy that your muscles can use while exercising.

Then try to have a meal within 60 minutes of finishing your workout to replenish energy stores and fuel your body for the tasks you have to do after exercise.

Supplements: Are Any of Them Worth It?

Let me make 1 thing clear.

There is no supplement other than steroids that will make enough of a difference to really matter.

But there are a few supplements that can reliably help you build some extra muscle.

The first one is protein powder.

If you have a hard time getting enough protein in protein powder can be a helpful way to do that and as a result, support muscle growth. But if you are already eating enough protein without protein powder, it will not be helpful.

The second and final supplement that will make a difference in building muscle is creatine monohydrate.

Creatine helps your muscles work better and can even improve your mental health. Even if you're an average Joe I would recommend taking creatine monohydrate. Have 5 grams (1 scoop) every day to help your muscles and your brain.

Tips For Staying Consistent

Track your food for a few weeks
Tracking can be a great tool to teach you what 40-50 grams of protein looks like and makes it easier to estimate portion sizes in the future.
Eat similar meals
Variety sounds great in theory, but whenever you have variety, you're going to need to do more work simply because you're doing different things. Having similar meals you modify slightly can be a great way to reduce decision fatigue around dieting.
Eat Foods You Enjoy
If you don't like chicken, eat something else. If you start doing something you don't like, it won't stick. When you're getting started, try many different options to find what you like best.