What to eat at every meal to build muscle mass, according to a nutritionist

Building and maintaining muscle mass is important at every stage of life. Whether you’re hitting the gym or just want to feel stronger day-to-day, proper nutrition plays a key role. But what should you actually eat to ensure you’re maximizing muscle growth and maintaining your strength over the years? According to nutritionist and fitness expert JJ Virgin, the secret lies in protein, the right balance of exercises, and smart lifestyle choices. Here’s a breakdown of her approach to building muscle and why the right foods matter.

Protein: The Foundation for Muscle Growth

At the heart of every muscle-building diet is protein. For those looking to gain muscle mass, eating adequate protein at each meal is essential. Virgin recommends consuming at least 30 grams of protein per meal to fuel muscle repair and growth. For vegetarians, this amount should be bumped up to 40 grams to ensure you’re getting enough of the essential amino acids that help build muscle.

For non-vegetarians, protein sources like grass-fed beef, wild-caught salmon, and chicken breast are all excellent options. These animal proteins not only provide the essential amino acids but also come packed with omega-3 fatty acids and other nutrients that promote overall health.

For those following a plant-based diet, Virgin emphasizes the importance of combining different protein-rich foods such as legumes, whole grains, seeds, and vegetables. This helps ensure you’re getting a complete range of amino acids. For example, combining lentils with quinoa provides a complete protein profile, similar to that of animal products.

Why Protein is Especially Important for Women

As we age, our bodies naturally experience muscle loss, especially for women as they approach menopause. Virgin explains that lower estrogen levels during this time can affect how our bodies absorb and utilize protein. This means that women might need to increase their protein intake to prevent muscle loss.

For women in their 30s and beyond, Virgin suggests paying extra attention to protein intake. Older adults, especially women, may require slightly higher levels of protein—around 1 gram per kilogram of body weight per day—to support muscle maintenance and overall health.

Combining Strength and Cardio for Muscle Maintenance

Building muscle isn’t just about eating the right foods—it also involves incorporating the right kind of exercise. Virgin recommends a mix of strength training and cardio. She emphasizes the importance of slow movements, such as yoga or Pilates, to help with overall flexibility and to target slow-twitch muscles that we rely on for everyday activities like walking or standing.

But for maintaining muscle tone and boosting your ability to perform faster, more intense movements, fast-twitch muscle training is essential. Virgin suggests exercises like sprints, high-intensity interval training (HIIT), or even Olympic-style weightlifting. These exercises help build strength and speed, which can be crucial as you age.

Virgin’s approach to exercise is all about balance: slow movements for longevity, paired with faster, high-intensity exercises to keep the body agile and strong.

The Importance of Healthy Fats and Micronutrients

Muscle building isn’t just about protein. Healthy fats also play an important role in overall nutrition and muscle health. Virgin highlights the role of omega-3 fatty acids, found in foods like fatty fish, avocados, and nuts, in reducing inflammation and aiding muscle recovery.

Additionally, make sure to include a variety of micronutrients in your diet—such as vitamins A, D, E, and K—which are essential for overall health and muscle function. These vitamins are fat-soluble, meaning they work best when paired with healthy fats, so don’t shy away from including some nuts or olive oil in your meals.

Meal Timing and Balanced Nutrition

For muscle growth, meal timing can be just as important as the food you eat. Aim to spread your protein intake across the day by incorporating it into each meal. Additionally, it’s crucial to fuel up after workouts with a balanced post-exercise meal that includes both protein and carbs to help restore glycogen and repair muscle tissue.

Virgin also stresses the importance of hydration. Drinking plenty of water throughout the day supports muscle function and overall recovery, especially when you’re working hard to build strength.

Conclusion: Start Now to Build Muscle for the Future

Whether you’re looking to build muscle for fitness, health, or aging, it’s never too early to start. With the right balance of protein, strength training, and healthy fats, you can ensure that your muscles stay strong and functional throughout your life. For women especially, taking action early to protect and build muscle can help mitigate age-related muscle loss and improve overall health as you get older.

By focusing on your diet, choosing the right exercises, and staying consistent, you can set yourself up for a lifetime of strength and vitality. So, go ahead—get your protein, hit those workouts, and keep building muscle for a healthier, stronger you.

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