This post originally appeared on my Substack. Subscribe to be the first to get these tips delivered right to your inbox! 

WTF To Eat To Build Muscle

Okay, so picture this: you’re hitting the gym, pumping iron, trying to sculpt those muscles, right? Well, listen up, because what you put in your body is just as crucial as those reps.

You’ve probably heard me talk about protein before, but let me break it down: protein is like the superhero of muscle building. It swoops in, repairs those micro-tears in your muscles, and helps them grow bigger and stronger. And hey, even if you’re not aiming to be the next Hulk, protein still has your back, keeping your muscles happy and healthy, which supports metabolic health.

So, bottom line? Don’t skimp on the protein, my friend. You don’t have to go above and beyond, though.. Here are a few key things to keep mind mind when it comes to building and maintaining muscle.

• Consume 15-30 grams of protein per meal. Eggs, Greek yogurt, cottage cheese, lean meats like chicken and turkey, fish like tuna and salmon, tofu, quinoa, legumes, beans, and nuts like almonds and cashews are great sources of protein. Eating more than, like, 40 grams in one sitting doesn’t seem to be any better than ~30 grams so you don’t have to go above and beyond. This article from the Mayo Clinic offers a really balanced explanation of how to know how much protein you need.
• Consider adding a creatine supplement – a compound that comes from three amino acids and provides energy for our muscles – to your diet. In this Women’s Health article, I share insight into the benefits of creatine and how it can improve your workouts and provide an energy boost. In terms of timing, according to research, it seems to be best to take a creatine supplement around your workouts (ideally right before or right after), but it’s okay if you need to wait a bit if, say, you have to shower and get ready before you make that breakfast smoothie after a morning gym sesh.
• Don’t neglect quality carbs. If you notice you’re fatigued during your workouts or not recovering well, you may need to be intentional about having some complex carbs after exercise along with that protein. One of the biggest “mistakes” I see clients make is trying to avoid all carbs. Add some fruit to a smoothie or yogurt bowl or have a slice of whole grain bread with your salad or some brown rice with your veggies and chicken.
• Incorporate strength training into your routine. Putting on my Pilates instructor hat here…it’s important to know that exercise and protein go hand-in-hand, so doing exercises that help build muscle is key. This can include weights, tools like resistance bands, or body weight exercises like planks, push-ups, and squats.

I hope you find these suggestions helpful and that the next time you find yourself wondering WTF to eat as you try to build muscle, you’ll know what to do.