EATING FOR MUSCLE GROWTH
DEBRA WEIN, MS, RDN, LDN, NSCA-CPT,*D, AND LAURA HALUPOWSKI
I
t is important to consider nutrition as an influential part of an
overall workout program. Spending hours in the gym will not
always equate to muscle gains without proper pre- and post-
workout fuel. Muscle growth is a delicate balance between protein
synthesis and protein breakdown that requires sustaining an
adequate amount of macronutrients and micronutrients to meet
the demands of each individual. The purpose of this article is to
provide knowledge about nutritional intake (focusing on protein
and carbohydrates), in tandem with a workout program, which
may help in achieving muscle growth.
THE SCIENCE BEHIND MUSCLE GROWTH
Resistance exercise (RE) naturally leads to the breakdown of
muscle fibers and puts the body into a state of catabolism (7). The
process of catabolism allows for the subsequent repair and growth
of that muscle tissue (anabolism) via muscle protein synthesis
(MPS). Although MPS is stimulated after RE, protein balance
remains negative and adequate nutrient intake is necessary to
achieve a positive protein balance and muscle growth (2,7). Net
muscle protein balance is a simple equation; if the body has
enough protein to repair the damaged tissue, it is able to support
muscle growth. Since net protein balance will remain negative
after RE, this net balance must become positive following exercise
so that the rate of synthesis can exceed the breakdown in order to
promote MPS (7).
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FUELING FOR MUSCLE GROWTH
It may be useful to think of each entire day’s nutrient intake as
preparation for the next workout. Several studies have shown
that protein, or protein in combination with carbohydrates in
close temporal proximity to RE, stimulates greater MPS than
carbohydrates alone (3,7,13). Specifically, a 2006 study that
compared supplementation of 20 g of protein versus 20 g of
dextrose (i.e., carbohydrate) one hour before and one hour after
RE showed greater upregulation of MPS markers in the group that
consumed the protein supplement (13).
The recovery phase and protein’s effect on anabolic responses
throughout the entire day was addressed by a 2013 study. In this
study, three groups of eight men consumed 80 g of whey protein
over a 12-hr recovery period. They did so in one of three ways:
either in eight doses of 10 g every 1.5 hours, four doses of 20 g
every six hours, or two doses of 40 g every six hours. All dosing
methods stimulated MPS rates; however, the most effective dose
was four doses of 20 g of whey protein every six hours (1). A
2009 study looking at young, healthy males found that about
20 g of high-quality protein is sufficient to maximize RE induced
MPS over four hours post-exercise (11). These studies highlight
the importance of protein intake after working out and consistent
intake of protein throughout the day.

It is recommended to aim for 15 – 20% of all daily calories to
come from high-quality protein sources. Table 1 provides a variety
of protein sources including their biological value (BV), which
determines how efficiently protein leads to MPS once absorbed
(5,12). It is the position of the Academy of Nutrition and Dietetics
that in order to build muscle mass, individuals should consume
1.2 – 1.7 g/kg of bodyweight per day of protein (9). The list below
demonstrates an example of how an athlete can consume about
90 g of protein throughout the day (a sufficient amount for a
150-lb male whose protein needs are approximately 81 – 116 g of
protein per day) (9).
• 2 cups of fat-free milk = 16 g
• 8 oz of plain low-fat yogurt = 12 g
• 1 tablespoon of peanut butter = 7 g
• 3 oz of baked chicken = 26 g
• 3 oz of grilled salmon = 21 g
• 1 cup of quinoa = 8 g
CARBOHYDRATES
Carbohydrates should comprise about 50 – 60% of the daily
caloric intake, or about 2.3 – 3.6 g/kg of bodyweight (6). Powering
through workouts depends on available glycogen stores. It is
important to replenish these stores immediately before and after
a workout to allow for glycogen resynthesis and optimal MPS. The
consumption of carbohydrates alone is not considered an ideal
meal post-RE but it is a vital component because, as previously
stated, it has been shown that consumptions of carbohydrates in
combination with protein stimulates MPS more than carbohydrates
alone (3,7,13).
A common approach includes eating carbohydrates and protein in
a 3:1 or 4:1 ratio. When eaten together, protein slows the digestion
of carbohydrates. This prevents spikes in blood glucose while
enhancing the response of insulin and allows for a more efficient
transfer of macronutrients to muscle cells (4).
CONCLUSION
A well-balanced nutritional intake that is rich in high-quality
protein and carbohydrates can support muscle growth and the
maintenance of lean body mass. It is also important to consume
protein and carbohydrates together following RE to stimulate
optimal MPS.
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REFERENCES
1. Areta, JL, Burke, LM, Ross ML, Camera, DM, West, DW, Broad,
EM, et al. Timing and distribution of protein ingestion during
prolonged recovery from resistance exercises alter myofibrillar
protein synthesis. The Journal of Physiology 59(1): 2319-2331, 2013.
2. Borsheim, E, Tipton, K, and Wolf, S. Essential amino acids
and muscle protein recovery from resistance exercise. American
Journal of Physiology Endocrine and Metabolism 283(4):
E648-E657, 2002.
3. Cribb, PJ, and Hayes, A. Effects of supplement timing and
resistance exercise on skeletal muscle hypertrophy. Medicine and
Science in Sports Exercise 38(11): 1918-1925, 2006.
4. Escott-Stump, S. Nutrition and Diagnosis-Related Care.
Philadelphia, PA: Wolters Kluwer Health/Lippincott Williams and
Wilkins; 2008.
5. Hoffman, JR, and Falvo, MJ. Protein – which is best? Journal of
Sports Science and Medicine 3(3): 118-130, 2004.
6. Hulmi, JJ, Kovanen, V, Selänne, H, Kraemer, WJ, Häkkinen,
K, and Mero, AA. Acute and long-term effects of resistance
exercise with or without protein ingestion on muscle hypertrophy
and gene expression. Amino Acids 37(2): 297-308, 2009.
7. Ivy, JL, and Ferguson, LM. Optimizing resistance exercise
adaptations through the timing of post-exercise carbohydrate-
protein supplementation. Strength and Conditioning Journal 32(1):
30-36, 2010.
8. Ivy, JL, Goforth, HW, Jr, Damon, BM, McCauley, TR, Parsons,
EC, and Price, TB. Early post-exercise muscle glycogen recovery
is enhanced with a carbohydrate-protein supplement. Journal of
Applied Physiology 93(4): 1337-1344, 2002.
9. Kohn, J. Strength building and muscle mass. Eat Right.
Academy of Nutrition and Dietetics. 2014. Retrieved March 2015
from http://www.eatright.org/resource/fitness/training-and-
recovery/building-muscle/strength-building-and-muscle-mass.
10. McGlory, C, Wardle, SL, and Macnaughton, LS. Pattern of
protein ingestion to maximize protein synthesis after resistance
exercise. The Journal of Physiology 591(12): 2969-2970, 2013.
11. Moore, DR, Ribinson, MJ, Fry, JL, Tang, JE, Glover, EI,
Wilkinson, SB, et al. Ingested protein dose response of muscle and
albumin protein synthesis after resistance exercise in young men.
The American Journal of Clinical Nutrition 89(1): 161-168, 2009.
12. Weingarten, H. What is a protein’s biological value and why is
it important? Fooducate. 2014. Retrieved March 2015 from http://
blog.fooducate.com/2014/11/12/what-is-a-proteins-biological-
value-and-why-is-it-important/.
13. Willoughby, DS, Stout, JR, and Wilborn, CD. Effects of
resistance training and protein plus amino acid supplementation
on muscle anabolism, mass, and strength. Amino Acids 32(4): 467-
477, 2006.
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PREPARING FOR THE NFL COMBINE ­— A FUNCTIONAL AND MOVEMENT-SPECIFIC
EATING FOR MUSCLE GROWTH
STRENGTH AND CONDITIONING PROGRAM FOR ELITE-LEVEL PLACEKICKERS

ABOUT THE AUTHOR Laura Halupowski is a fitness, nutrition, and food enthusiast who
Debra Wein is a nationally recognized expert on health and completed her Bachelor of Science degree in nutrition at the
wellness. She has nearly 20 years of experience working in the University of New Hampshire. Halupowski plans to combine her
health and wellness industry and has designed award-winning passion for wellness, nutrition, and culinary skills as a Registered
programs for both individuals and corporations across the country. Dietitian to provide comprehensive education and coaching
She is President and founder of Wellness Workdays, (www. services to those looking to improve their overall health and state
wellnessworkdays.com) a leading provider of worksite wellness of mind.
programs. Wein is also the Program Director of the Wellness
Workdays Dietetic Internship, the only worksite wellness-focused
internship for dietetics students interested in becoming Registered
Dietitians that is approved by the Accreditation Council for
Education in Nutrition and Dietetics (ACEND).

TABLE 1. PROTEIN SOURCES AND BIOLOGICAL VALUE (5,12)

BIOLOGICAL
SOURCE PROTEIN CONTENT ADDITIONAL BENEFITS
VALUE (BV)

Eggs 6 g (each) 100 Readily utilizable protein

1% milk (1 cup) 8g 91 Calcium and vitamin D

Low-fat cottage cheese (½

14 g 84 Calcium and vitamin D
cup)

Tuna (3 oz/85 g) 24 g 83 Heart healthy fats and vitamin D

Quinoa (1 cup) 8g 83 Gluten-free, easy to digest, fiber, magnesium, and iron

Plain yogurt (½ cup) 7g 68 Healthy probiotics

Chicken breast (2.8 oz/79 g) 26 g 79 Lower in fat than other meats

Contains all essential amino acids, rich in vitamins

Tofu (½ cup) 10 g 74
and minerals, and low in fat

Brown rice (1 cup) 4g 59 Rich in fiber and minerals

Beans (1 cup) 15 g 58 Healthy source of fiber and rich in minerals

Oatmeal (1 cup) 13 g 55 Soluble fibers may help in lowering cholesterol

Excellent bioavailability and it may lead to

Whey (1 scoop) 25 g 104
rapid protein synthesis

Casein (1 scoop) 24 g 77 Allows for a slow sustained release of amino acids

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