If you think “eating to build muscle” is just for fitness competitors or gym bros pounding protein shakes, think again. Muscle gain is incredibly important for optimizing your health!
For most people—especially those in their 40s, 50s, and beyond—gaining lean muscle is one of the best things you can do for your health. It’s not just about getting stronger in the gym (though that’s a nice bonus). More muscle improves your functional strength, raises your resting metabolism, and even helps regulate blood sugar levels. Win-win-win.
But building muscle isn’t just about lifting weights. It’s also about giving your body the right fuel—and at the right times. If you’re working hard in the gym, but not focusing on proper nutrition, you’re missing out on optimizing your results.
Disclaimer- I don’t measure my protein or carbs throughout the day. However, I have found it helpful to track them occasionally, maybe once every few months. This can allow you to identify some easy steps to take that will help you maximize the results of your strength training!
I’m going to start with pre- and post-workout nutrition, as it has the biggest impact on muscle gain AND is the easiest to track!
Pre-Workout (30 Minutes Before Exercise)
It’s important to give your body the fuel it needs so you can exercise at an appropriate intensity and effort.
- Cardio Days: 15g protein + 30g carbs (e.g., a small protein shake + a banana)
- Strength Days: 15g protein. Carbs aren’t critical.
Post-Workout
Your body is primed to use protein and carbs for recovery right after you train. There are differences based on sex.
Protein
- Women: For women in their reproductive year, aim to get 35g protein post-workout. For women who are perimenopausal or in menopause, aim to get 40–60g post-workout.
- Men: Aim for 20–40g of protein post-workout.
Timing tip:
Women benefit most from eating protein within 45 minutes after training. Men have a little more leeway—up to 2–3 hours—but sooner is still better.
Carbs
- Both men and women should aim for about 1 gram of carbs per 7.7 pounds of body weight (or ~0.3 grams per kilo) within 2 hours after training. This helps with glycogen replenishment and muscle recovery.
If you only focus on pre- and post-workout nutrition, you will still see improvements in your muscle gain. If you really want to dig into the science, additional recommendations are listed below:
Protein:
Aim for 0.7–1.0 grams of protein per pound of bodyweight daily. Yes, every day. Spread it out across your meals instead of trying to hit it all at dinner.
Carbs:
Carbs are essential for recovery, strength, and performance. Try for 2.2–2.7 grams per pound of bodyweight daily, especially on training days. Don’t skip them—they are critical for replenishing muscle glycogen, the stored sugar in your muscles that fuels exercise.
Don’t obsess about the numbers- you don’t have to be exact to make progress. However, it is helpful to take 30 minutes every few months to track how much protein and carbohydrates you should be eating on a daily basis along with how much you actually are consuming- especially if you want to improve your muscle gain!
Final Thought
Eating for muscle gain isn’t extreme—it’s smart. It’s about giving your body what it needs to feel strong, train well, and bounce back faster. Whether your goal is to move better, age strong, or improve body composition, dialing in your nutrition makes a huge difference.
And no—you don’t have to live off chicken and broccoli. Just start with small upgrades and build consistency. If you need help figuring out your numbers or putting together a plan, that’s what we’re here for. You can learn more about eating for muscle gain and our nutrition program here.
Resources: Read more about protein and muscle gain at the USADA website here.
Disclaimer: The information provided is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making any changes to your diet, exercise, or nutrition regimen.
