How to increase your muscle mass and weight?
It’s a goal for many people we work with, whether it’s to support recovery from an injury, improve strength and power for performance, enhance day-to-day function, or achieve a physique change. But it’s also a goal that’s often misunderstood—and at times, frustratingly hard to achieve.
So what are the key nutrition concepts for building muscle? And how can you put them into practice in your everyday intake? Let’s break it down.
Firstly it’s really important to make sure your training program matches your goal (hypertrophy targeted resistance training), otherwise you can make all the changes in the world to your food, but will likely not achieve the results you are hoping for.
How to increase your muscle mass, from a nutrition perspective:
- Adequate energy (calories).
- Protein intake (including total, timing & type – leucine rich foods are key).
- Carbohydrate to support maximum performance during training, but also aiding recovery and overall energy intake.
- Colour (fruit & vegetables) to support optimal recovery.
- Foods rich in fat can also help you achieve your overall energy intake.
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Need More Support?
If increasing your muscle mass has been a goal for a while but you’re not seeing the results you want, you’re not alone. This could look like trying all the muscle-building supplements out there but still struggling to make progress—or feeling like you’re doing everything “right” without the changes you expect.
The reality is, there’s no one-size-fits-all approach. Every person’s body, training, and nutrition needs are different, which is why working with an expert dietitian can make all the difference. Our team provides tailored support that evolves with you, giving you the tools, confidence, and resilience to reach your goals.
Want to learn more? Book a free call with the team below!
