Building muscle
Muscle grows with strength training, enough total energy and about 1.6–2.2 g of protein per kg of body weight a day, spread across meals.
Enjoy more
- 20–40 g of protein at each meal: chicken, fish, eggs, tofu, Greek yogurt, cottage cheese
- Beans and lentils
- Whole grains and potatoes for training energy
- Milk or soy milk
- Nuts, nut butters and olive oil for extra energy
- Fruit and vegetables for recovery
Limit
- Skipping meals on training days
- Relying on supplements instead of food
- Lots of alcohol, which can slow recovery
A sample day
| Breakfast | Three eggs, wholegrain toast and a glass of milk |
|---|---|
| Lunch | Chicken, rice and roasted vegetables |
| Snack | Protein smoothie with banana, oats and milk after training |
| Dinner | Salmon with quinoa and greens |
Helpful tips
- Have a protein-rich meal or snack within a couple of hours of training.
- Progressively increase weights or reps each week.
Get a plan built around thisNouri turns these suggestions into daily menus and a grocery list.
Get the appGeneral guidance for adults, not medical advice.