Ten Tips for Building Muscle
Looking to build muscle and not sure where to start? Check out these tips from a Registered Dietitian/Nutritionist to get you started and help you on your journey.
When a new nutrition coaching client meets with me for our initial consultation, building and/or maintaining muscle mass is a common goal that comes up. The support of a Registered Dietitian can be crucial to your success to help you set achievable goals using an approach that is appropriate for you and your unique needs. It is very important to remember that nutrition is very personalized and is not one size fits all!
Everyone’s initial request is, “I want to build as much muscle as possible, but I want to lose body fat too, and I don’t want to gain weight.” …Yikes! This is no surprise given our culture is very diet and weight-focused. However, we need to approach our goals with a scientific approach that allows us to yield results but also embody health and well-being.
It’s also very important to address your relationship with food and movement when considering your nutrition goals to ensure that you feel balanced and happy around food! For some clients, this means setting body composition goals aside and addressing your relationship with food and working on healthy habits – which is totally fine too! If you need help in this area and are feeling stuck around nutrition, I encourage you to reach out and email me or fill out a new client application.
To get clearer on your goals around muscle building, I suggest getting more specific and choosing which is most aligned with your goals:
Maximizing building muscle
Energy intake: Calorie surplus
Body composition changes: Increased muscle mass; increase in body fat
Weight change: Increase
Best for: Those looking to optimize gains in muscle mass and are willing to accept increase in weight/body fat as well
Muscle gains/gradual body recomposition
Energy intake: Calorie maintenance/energy balance
Body composition changes: muscle maintenance or gradual gain; may or may not accompany fat loss
Weight change: Little to no change
Best for: yo-yo dieters; those not seeing strength progress in the gym; individuals who have been in a calorie deficit and aren’t seeing results, etc.
Maintain or gain muscle while losing body fat (fat loss)
Energy intake: Small-to-moderate calorie deficit (slightly below maintenance)
Body composition changes: Maintenance of muscle mass or gradual increase; gradual fat loss (typically 0.5-1 lb./week or less)
Weight change: Slow + steady weight loss
Best for: individuals prioritizing fat loss goals who have a positive relationship w/ food and are not chronic dieters or have been in maintenance for 6+ months
Regardless of your goals around muscle building, there are essential components that can help you see results and feel stronger. Here are those 10 tips for building & maintaining muscle mass:
1.) Eat enough calories
The very first tip for building muscle is to make sure that you are eating enough calories (aka energy) for your body to support the muscle building process! In order to optimize muscle building (the scientific term is muscle protein synthesis), your body needs the building blocks (such as amino acids from proteins) from our food and energy to allow the process to happen. Having enough calories/energy will also ensure that your body has adequate energy for your workouts, allowing you to continue to challenge your body & muscles in new ways (also known as progressive overload). If you are looking to optimize muscle protein synthesis, it is important to make sure that you are eating at least at your calorie maintenance level, but ideally in a calorie surplus. If you are under-fueling, your body may be lacking in those essential building blocks for building muscle, and you’re likely to experience reduced workout performance. As a result, under-fueling can slow down and impair the muscle building process.
But What if I Gain Weight?
Eating more calories may bring up some discomfort or fear of weight gain, which is very common in our weight-focused society. If you are looking to optimize building muscle, you will also gain some body fat as well- this is completely normal and should not shy you away from the process. You may need to work on your relationship with food and body image to help you move forward with your goals towards a stronger you. Otherwise, accepting that slower muscle gains/body recomposition at calorie maintenance may be a better fit for you.
If you are steadily gaining muscle and want to optimize that process, THE SCALE IS GOING TO GO UP. Body composition values, combined with other measures of progress (such as more mindful + balanced eating, more energy, etc.) are way more valuable tools than the scale. This can take a lot of mindset work and unlearning, but I’ve helped many clients shift their focus and successfully build muscle as a result. More on this in Tip #5!
Overall, having enough calories will improve performance and optimize muscle growth. If you aren’t sure how many calories your body needs, be careful of those online calculators or macro calculators! These tools may not be accurate and can set you up for a lot of frustration and lack of results, and can be misinterpreted or used incorrectly without proper knowledge. I highly recommend meeting with a Registered Dietitian (like me) to review your nutritional needs and make sure they are set appropriately. Nutritional needs are also very dynamic and change with lifestyle changes, training style, health problems, injury status, + more!
2.) Eat enough protein
Protein is an essential macronutrient in our diet (in addition to carbohydrates and fats). Protein comes from a variety of sources, including: chicken, turkey, beef, seafood, tofu, nuts, eggs, beans, legumes and dairy. Both plant and animal sources contain protein and it is 100% possible to hit your protein goals even if you do not eat meat. Protein is required for muscle growth and repair and provides the essential building blocks of muscle tissue. After eating protein, it is broken down into amino acids, and these amino acids are able to be utilized to build and repair muscle in the body, supporting muscle protein synthesis and ultimately helping to grow muscle.
How much protein do I need?
While protein needs are personalized, there are some evidence-based guidelines to get you started. If you are looking to build/maintain muscle, at minimum you should be eating 1.2g/kg/day. You can figure this out by taking your weight in kilograms (weight in pounds divided by 2.2) and multiplying that by 1.2.
However, this may not be adequate if you are an athlete, are looking to optimize muscle protein synthesis (muscle building), or would like to maintain/gain muscle while in a calorie deficit. Recent research literature suggests for the above goals, to aim closer to 1.6 grams/kg/day. For optimal muscle building, some recommendations go as high (or higher) than 2.2 grams/kg/day (or equivalent to 1 gram per pound of body weight). This is typically about 20-35% of your calories coming from protein, which is on the higher end of the USDA acceptable macronutrient ranges.
It’s important to meet yourself where you’re at and gradually work towards finding the balance that feels right for your body and your goals. This is what I help my clients with all the time! Again, if you aren’t sure about how much you should be eating for your goals, I strongly encourage you to set up a free call with me to discuss and get clear on what will be the best fit for you.
3.) Strength/ resistance training
Resistance training is an essential part of building and maintaining muscle. When you have more muscle mass, this can also help to increase your basal metabolic rate (aka your metabolism). When there is more muscle mass on your body, it will be burning more energy at rest. This happens because muscle needs more energy (calories) than fat does. Resistance training with the correct nutrition will help you build lean muscle mass over time.
Progressive overload is an essential part of your physical training/fitness program if you have muscle building goals. Progressive overload refers to training that promotes the gradual increase of the stress placed upon the musculoskeletal and nervous system. This can be achieved by increasing the weight, repetitions/volume, intensity, or frequency of the workout. An example can be when squatting and doing 8 reps, increasing that to 10-12 to push your muscles even more. Another example could be increasing the weight, or slowing down the movement (increased intensity/time under tension). Training utilizing progressive overload will help you to increase strength and continue to challenge your muscles, leading to building more muscle as a result!
Another benefit to resistance/weight training and working on building and maintaining muscle mass is that it helps to increase bone density. Resistance training exerts a mechanical load on bones, leading to increased bone strength/density. As we age, our bones can become weaker and more frail. Injuries are no fun, and if you want to focus on long term functional strength, resistance training is a great addition to your routine! Resistance training also has other physical health benefits such as improvements in blood pressure, cholesterol, & mental health. If you’re looking for a knowledgeable and supportive personal training program, I highly recommend Fitness Together Providence (where I am currently a per diem trainer).
4.) Avoid crash/fad diets
Fad diets are just that… a fad! They are not sustainable long term, and often lead you to feeling more frustrated around food. When wanting to change your diet/eating pattern, it is important to make sure that the changes you make are sustainable for you to keep up with long term… otherwise, what’s the point?
There are many negative effects to fad diets. Some of these effects can include; possible muscle loss, negative relationship with food, binge eating episodes, injury risk, low energy levels, and poor performance. Many of these diets are lacking in some way or another and are not balanced, leaving you feeling under-fueled and frustrated. If your body is not getting enough calories, protein, carbs, or fat- this will lead to negative outcomes, most of which will impact your ability to build muscle (in addition to baseline energy levels and overall functioning).
The truth is, the boring stuff – like eating balanced meals in portions that are fit to your goals and individualized needs, listening to your body, aiming for balance and variety, and focusing on consistent habits – this is what truly helps you achieve your goals. The quick fixes are not the answer!
5.) Going beyond the scale
First things first, the scale is just a tool! And it’s not the sharpest tool in the shed. There is so much more than just the number on the scale.
Our society focuses a lot on weight/BMI and the number on the scale rather than focusing more on body composition values in addition to other measures of progress. Yes, the scale will tell you your weight, but what it won’t tell you is your muscle mass/ fat mass (this is what we refer to as body composition).
One way to be able to measure body composition is to use an InBody machine or other body composition testing machine. While they are not 100% accurate, they can help in differentiating the muscle mass on your body from the fat mass. My clients have access to the InBody machine in my office where we focus more on the body composition markers and can assess their progress with body composition goals. Here we can track changes in muscle mass and see whether or not they are gaining muscle.
Other ways to tell if your body composition is changing without using the scale can be taking progress pictures, body measurements, and/or noticing any changes in how your clothes fit. These are both great ways to be able to see differences in your body composition. I’m also a huge fan of using non-scale victories to measure progress such as workout performance, energy levels, hitting PRs in the gym, etc.
10 lbs heavier in the bottom photo (2 year time difference)
Gaining Muscle & Losing Body Fat
Many people have the goal of building/maintaining muscle while losing body fat at the same time, also known as body recomposition. This can be achieved with eating in a calorie deficit, so slightly under your needs, while having increased protein intake of about 1.6-2.2g/kg. Resistance training will also aid in body recomposition by adding to your muscle mass. It’s possible that the number on the scale will not change during body recomposition. For example, while gaining muscle and losing body fat, your body will look and feel different, but the number on the scale may not change. It’s important to take into account all body composition measures and how they are trending, rather than just going off of scale weight. In addition, I think it’s healthiest to have other goals outside of body composition and using behavioral goals as a measure of progress.
6.) Sleep
Sleep is an essential part of building and repairing muscles. When you are getting enough sleep it helps to repair your muscle, aids in muscle growth/hypertrophy, reduces inflammation, and improves performance for future workouts. The CDC recommends that adults get at least 7 hours of sleep each night. Research has found that getting less than 6 hours of sleep per night can deter muscle growth, yet getting a minimum of seven hours is ideal for optimizing muscle protein synthesis (MPS). One study found that acute sleep deprivation reduced MPS by 18%. Inadequate sleep is also a significant stressor on the body. Another study found that sleep deprivation increased cortisol levels by 21% and decreased testosterone levels by 24%.
Poor sleep also impacts our lifestyle habits such as physical activity, nutrition, and other health-promoting behaviors. Studies have also found that levels of ghrelin (also known as the hunger hormone) are higher (one study showed on average 22% higher) following a night of sleep deprivation compared to 7 hours of sleep. If you’re struggling to build muscle and your sleep is lacking, this should really be an area you focus your attention on! Check out the Calm app or try sleep meditations on youtube.
7.) Stress
Stress can have a large impact on the body. High levels of stress can raise cortisol levels. Cortisol is a steroid hormone that is released when you are stressed. Increased cortisol can have negative effects on the body. Cortisol is a catabolic hormone, which means that it breaks down molecules and can inhibit protein synthesis. Elevated cortisol levels can decrease REM sleep, decrease muscle building, increase BMI and waist circumference, and increase blood pressure.
Stress can also impair efforts to be physically active. When you are highly stressed it is more likely that you will be sedentary. Because of this, high stress can affect one’s goals to workout and engage in a consistent physical activity routine. Another negative effect of stress is decreased mental focus/performance and higher likelihood of stress/emotional eating. High levels of stress are also associated with stress/emotional eating episodes, using food to cope with negative emotions and often leading to overeating or choosing less nutrient-dense options, likely impacting your nutrition goals and relationship with food. Turning to self-care practices, your support system, and seeking the help of a therapist is a good idea if you’re experiencing high levels of stress.
8.) Limit/avoid alcohol
Alcohol has numerous negative health effects including its impact on body composition and performance. Alcohol does contain calories (7 calories/gram) but is not an essential nutrient, with most studies pointing to little to no consumption having the best health outcomes. Now I don’t mean to be a buzzkill or convince you to never drink again, but awareness is key to guiding your decisions and many people don’t realize the impact alcohol will have on performance and muscle growth.
Guidelines for alcohol consumption state that moderate alcohol consumption is 1 drink a day for women and 2 drinks a day for men. One study found that there is up to a 37% reduction in muscle protein synthesis in men when consuming alcohol after a workout. Even if your nutrition is optimized, alcohol is still going to hinder progress when it comes to building muscle.
When wanting to build muscle it is important to think about the effects that alcohol has on us the next day. These are typically negative effects that make us not get the best sleep, not want to workout, and typically leads to less mindful eating choices and increased appetite for highly palatable foods. I recommend limiting alcohol as much as possible to maximize muscle building and maintenance (along with optimizing performance, cognitive function, and more).
9.) Patience!
Building muscle is not something that is going to happen overnight. Muscle growth is going to take time and it is important to stay consistent. Consistency with training, protein intake, adequate meals, sleep and stress management are all essential for muscle growth as well as overall health.
This process can take a few weeks/months (& sometimes years) for results to be seen. If you aren’t sure how to track your progress, check out Tip #5 Go Beyond the Scale for inspiration or feel free to email me! Using progress pictures, an InBody scan, or seeing differences in your clothes can help with tracking progress overtime. Just know that these efforts are well worth it for your overall health!
10.) Get Support
Figuring out a plan and routine that works for you can be a challenge, so having support in your muscle building goals can be a key part of your success. This is something I help clients with in my nutrition coaching programs by helping them plan balanced meals that align with their goals and nutritional needs. I also help with overcoming mindset obstacles and barriers to making changes to help you stay consistent such as sleep, stress management, and other lifestyle behaviors. In addition, I am also a Certified Personal Trainer and can provide insight into your workouts and what adjustments might need to be made so you can maximize results.
If you’re interested in getting support, please reach out to me by email pivotnutritionri@gmail.com or message me on Instagram @balanced.fueling or find another Registered Dietitian specializing in this area to help you level up!
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References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3922864/
https://www.niaaa.nih.gov/alcohols-effects-health/alcohols-effects-body
https://www.sciencedirect.com/science/article/pii/S1440244018300306?casa_token=5uL680aUli0AAAAA:q_94Z97Tyft6uTfMjsHIWOyRG4w9-xSgyA_fMh6Bu5-XjOVVpWJWIao0vlzlEgU0haafOsYIfw
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5749041/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7785053/#phy214660-bib-0042
https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html
https://pubmed.ncbi.nlm.nih.gov/18564298/
https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-023-16765-7#:~:text=Because%20IGF%2D1%2Dmediated%20signaling,growth%20and%20increase%20fat%20mass.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9294402/
This article was written by Dietetic Intern, Bella D’Ambra, and was edited by Laura Kilcline, MS, RD, LDN, CPT