How to Build Lean Muscle: Essential Protein Foods for Athletes

If you’re wanting to build lean muscle it requires more than just pumping iron at the gym and eating large quantities of chicken breast and protein powder. It requires a strategic approach and a well-balanced diet and timing of protein-rich foods that not only support a leaner body composition but enhance athletic performance.

Achieving a strong, lean body composition takes consistency and most importantly, patience. With an athlete lifestyle, protein takes center stage as the key nutrient responsible for repairing and building muscle fibers. Action begins with knowledge, so let’s dive in and unlock the secrets of building lean muscle.

Protein’s Role in Gaining Muscle

Protein is made up of amino acids, and these amino acids serve as the building blocks of muscle tissue. When you engage in strength training or a tough workout, your muscle fibers undergo microscopic damage. This is where protein steps in as the hero, repairing and rebuilding the damaged fibers. Beyond repair, protein also aids in the building of new muscle tissue, helping you achieve that lean and strong body composition you’re striving for. 

Build Lean Muscle with a Balanced Diet + Exercise

While protein plays a key role, it’s crucial to understand that protein is not the only factor to building lean muscle. A balanced diet should include protein, carbohydrates and fats, along with consistent exercise. It’s the combination of all these together that are essential for optimal muscle development and reaching your body composition goals. Carbohydrates provide the energy needed for intense workouts and through muscle glycogen stores, while healthy fats support hormone production, which is vital for muscle growth.

How Much Protein Is Needed to Build Muscle?

Current research suggests that athletes should consume 1.2 – 2.0 grams of protein per kilogram of body weight (0.5 – 0.9 grams per pound). Yes, this is quite the range because it really depends on the type and intensity of training you’re doing and your goals as an athlete. 

For example, a 150-lb woman would need anywhere from 95-136 grams of protein per day to support their training.

If wanting to break down protein needs per meal, aim for 0.25 – 0.40 grams of protein per kilogram of body weight. It’s good practice to spread out your protein intake throughout the day in increments of 10-20 grams at a time, and eating more protein is not always considered better.

After exercising, you’ll want to consume protein, in addition to carbohydrates, within 30-60 minutes post-exercise to increase the muscle-building process.

Quality Protein Sources that Build Lean Muscle

While it’s important to get enough protein each day, it’s also key to get protein from quality sources – complete protein sources. A complete protein means it has all the essential amino acids needed to support muscle growth. Here are some examples:

• Lean Meat: Opt for lean cuts of beef, pork, and lamb, which are not only rich in protein but also packed with essential vitamins and minerals.
• Poultry: Chicken and turkey breast are excellent sources of high-quality protein, low in fat, and versatile for various meal options.
• Fish and Seafood: Salmon, tuna, and shrimp are not only delicious but also rich in omega-3 fatty acids and high-quality protein, aiding in muscle recovery and reducing inflammation.
• Dairy: Milk, yogurt, and cheese are rich in protein and also provide calcium for strong bones, making them ideal choices for muscle recovery.
• Eggs: Nature’s protein powerhouse, eggs are affordable and packed with essential amino acids, vitamins, and minerals, making them a staple in any muscle-building diet.
• Plant-Based Options: For those following a vegetarian or vegan lifestyle, plant-based protein sources such as legumes, quinoa, tofu, tempeh, nuts, and seeds offer ample protein and other nutrients necessary for muscle development. You can read more: 5 Easy Ways to Eat More Plant-Based Protein.

For more protein meal and snacks ideas, check out the following articles:

10 High-Protein Breakfast Ideas for Athletes

10 Easy High-Protein Lunch Ideas For Athletes

Easy Protein Snack Pack Ideas for Endurance Athletes

5-Day Sample High-Protein Meal Plans: Easy Ways to Eat More Protein

Protein Powder for Muscle Gains

When you’re struggling to meet your increased protein needs through food, supplementing with options such as a protein powder can be an effective tool. Protein powder provides a quick, convenient solution, especially when you’re on-the-go and needing something portable when you’re on a time crunch. Choosing a quality protein powder will offer a concentrated and easily-digestible protein source. They’re designed to be absorbed quickly and deliver the needed amino acids to your recovering muscles.

I’m a big fan of Thorne (whey and plant-based options) supplements. I love Thorne’s whey protein isolate powder and this link will get you 15% off your order (discount applies at checkout).

Protein powders come in a variety of forms. When reviewing ingredient labels, look for protein isolates as that indicates it will be 90%+ protein. When ingredient list says protein concentrate can vary anywhere from 30-89% depending on the brand.

Whey protein is the most popular due to it’s superior amino acid profile and it’s well-known for being quickly absorbed. Casein protein will be a slow-release amino acid and makes a great option for bedtime to support muscle recovery overnight. And plant-based protein powders will vary in quality. Plant-baed powders will often have a variety of sources to get a more diverse amino acid profile. They also may have additives such as digestive enzymes to increase the absorbability.

Take Your Performance and Body Comp Next Level

If you’re an endurance athlete looking for extra guidance on how to properly fuel your body using a flexible eating style approach, reach out and let’s chat. My dietitian team and I are now accepting clients!