Mar 17, 2025Using protein to help build muscle
Nutrition plays a critical role when it comes to building muscle. At the core of muscle growth is protein, the essential macronutrient that repairs and rebuilds muscle fibers after intense workouts. Without enough protein, the body struggles to recover, limiting strength gains and slowing progress.
Protein serves as the foundation for muscle development, providing the amino acids necessary for muscle repair and growth. But not all protein sources are created equal — factors like protein quality, timing, and total intake all influence muscle-building success. From lean meats and dairy to plant-based options and supplements, fueling your body with the right protein can be the difference between plateauing and making noticeable gains.
A recent article from EatingWell.com written by Natalie Rizzo, MS, RD, advised on how to incorporate more protein into your diet and why it’s crucial for building muscle. Below is an excerpt from the EatingWell.com article.
According to the International Society of Sports Nutrition, a daily protein intake of 1.4 to 2 grams per kilogram (0.63 to 0.9 grams per pound) of body weight is sufficient for building and maintaining muscle mass for most exercising individuals. For the same 150-pound person, that’s about 94 to 135 grams of protein per day.
Protein intake should be spread throughout the day at breakfast, lunch, dinner, and snacks. Ideally, eating protein every three to four hours can help maximize muscle protein synthesis. What’s more, research suggests that having 15 to 25 grams of protein in the two hours after a workout can aid in muscle growth.
However, muscle accumulation also occurs 24 hours after a workout, so it’s important to continue balanced dietary practices throughout the day.
Protein is made up of building blocks called amino acids. The body uses these amino acids for muscle growth and repair. During exercise, the muscles experience microtears. The amino acids from protein repair those tears, and any leftover amino acids go toward building new muscle. This is the foundation of muscle growth.
Eggs are a protein-rich breakfast staple, but there are plenty of other ways to get this macronutrient first thing in the morning. Add a cup of milk or soy milk to your smoothie or oatmeal for a protein punch. Top your morning muesli with nuts and seeds. Or opt for a chia pudding or yogurt parfait, both of which are packed with protein.
Make protein the star of the show with a turkey roll-up or a chicken wrap. If you’re plant-based, a chickpea salad sandwich is a high-protein filling meal. Or, choose a hearty bean or lentil soup that’s perfect for making ahead.
