As a sports dietitian, I’ve heard a wide range of things my athletes have done in an effort to gain muscle—whether it’s two-a-day workouts, downing handfuls of supplements, or even dry-scoop protein powder. But there’s one habit I often see athletes and active people neglecting, and it doesn’t require fancy gym equipment or choking hazards. In fact, it can be found right in your kitchen.
The number one habit to break if you’re trying to improve muscle mass is skipping post-workout nutrition. Ahead we’ll explain why, along with other tips to start doing to support muscle growth.
Let’s paint a picture: You crush your workout, head home, hop in the shower, then get caught up with work, errands or family. Before you know it, hours have passed and all you’ve had is water. Sound familiar? Skipping post-workout nutrition is a common habit that even competitive athletes do. But if your goal is to improve muscle mass, it’s time to break this habit.
Why Post-Workout Nutrition Is So Important
When you exercise, your muscles develop tiny microtears—and the more intense the workout, the more damage occurs. This applies not only to resistance training (i.e. weight lifting) but also to endurance-based workouts.
After exercise, your body begins its repair process called muscle protein synthesis (MPS). This is when amino acids, which are the building blocks of protein, shuttle in and work their magic to help rebuild and repair muscle tissue and help make it stronger. However, this process only happens if your body has these building blocks (aka amino acids) available. Research shows that muscles are most receptive to protein intake immediately after exercise, making post-workout nutrition essential.
But how much do we need? Sports researchers have found that consuming 20 to 40 grams of high-quality protein (or if you’d like to get more personalized, about 0.25 grams of protein per kilogram body weight) post-workout stimulates muscle protein synthesis and helps improve muscle mass. This amount provides about 10 to 12 grams of essential amino acids, which are key building blocks for muscle repair and growth, and can only be taken in through the diet.
We also don’t want to forget about the carbs! Protein isn’t the only nutrient your body needs after a workout, carbohydrates are needed to replenish glycogen stores (aka your energy reserves). After exercise, your glycogen tanks are low or even empty, and your body is more insulin-sensitive, which means it’s ready to absorb carbs and refill your glycogen stores. Researchers concluded that pairing a high-quality source of protein together with carbohydrates is an effective strategy for improving both strength and body composition. Plus, it helps repair and refuel muscles and energy stores, allowing them to grow and stay strong.
And finally, we can’t forget about timing—it matters too! Research shows that the best time to refuel post-workout nutrition is within two hours of finishing your workout. So, consider bringing a post-workout snack with you wherever you exercise to enjoy right after you’re done. Great options include a carton of chocolate (or lactose-free) milk, a drinkable yogurt, a cup of kefir, a fruit smoothie like our Chocolate-Cherry Protein Shake, a cup of greek yogurt like our Strawberry & Yogurt Parfait, a cup of cottage cheese with fruit such as our Cottage Cheese-Berry Bowl, or a slice of toast such as our Peanut-Butter Banana Cinnamon Toast or Avocado-Egg Toast.
Other Tips for Building Muscle Mass
- Fuel Before Your Workout: Avoid showing up to your workout on an empty stomach. Exercising in a fasted state can limit your performance—both duration and intensity—leading to a subpar workout. It can also lead to muscle breakdown, especially if you don’t prioritize refueling afterward. Research found that consuming a snack with carbohydrates about 30 to 60 minutes before exercise helps sustain energy levels, especially towards the end of a workout, while protein supplies essential amino acids that reduce muscle breakdown and minimizes muscle damage during training. If you prefer morning workouts right after getting out of bed, grab a quick source of carbs like a cup of 100% fruit juice, a banana or a handful of dried fruit to power your session.
- Prioritize Sleep: Your muscles grow while you sleep! Lack of sleep doesn’t just leave you feeling sluggish (and more likely to skip workouts), it can also disrupt muscle protein synthesis and increase muscle breakdown. Research shows that poor sleep interferes with growth hormone production, which as the name implies, helps grow and repairs your muscles. Sleep deprivation also raises cortisol levels and triggers inflammation, further impairing muscle recovery and slowing progress.
- Take Rest Days: Athletes may love to train daily, but rest days are just as important. Along with proper sleep, rest days allow muscles to fully repair and recover. Taking one or two rest days from high-intensity training each week can support muscle growth and also help prevent injuries.
- Eat Enough Calories: Post-workout carbs and protein are essential, but so is consuming enough total calories each day. The more muscle you have, the more calories you burn at rest. If your goal is to build even more muscle, you likely need to eat more than you do when trying to maintain or lose weight. A calorie deficit can lead to muscle breakdown rather than growth since your body can’t build without proper nutrients. Sports researchers recommend 27 to 30 calories per kilogram of body weight and between 1.6 to 1.8 grams of protein per kilogram of body weight to support muscle growth. Consult with a sports dietitian to figure out your individualized needs.
- Space Out Your Protein: Unlike fat or carbohydrates, protein isn’t stored in the body, so it’s essential to provide a steady supply of it throughout the day. Sports nutrition professionals recommend consuming 0.25 to 0.40 grams of protein per kilogram of body weight every 3 to 4 hours to maximize muscle growth and repair.
The Bottom Line
The number one habit to break if you’re trying to improve muscle mass, according to a sports dietitian, is skipping post-workout nutrition. Implementing a balanced post-workout meal or snack with both protein and carbohydrates is essential for repairing and growing new muscle. Shoot for a high-quality protein source paired with carbs within two hours after finishing your workout. Beyond post-workout nutrition, make sure you’re going into your workouts fueled, prioritizing sleep and rest days, eating enough total calories and spacing out your protein intake to provide your muscle with a steady supply of muscle-building amino acids throughout the day.
