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Fueling your muscles is a topic that I’ve been wanting to talk about. And judging by my Instagram Inbox, something many of you are curious about too—how to fuel your muscles and keep them healthy.

Why Muscle Matters

Before we get into how to properly fuel your muscles, it’s essential to understand their role. Muscles are responsible for movement, stability, and even burning energy at rest. They’re crucial for everything from walking, lifting, and even breathing! And by increasing your muscle mass, you can boost your basal metabolic rate, which helps with keeping a healthy weight and preventing conditions like type 2 diabetes and heart disease.

Additionally, muscles play a vital role in glucose metabolism by storing glycogen, which helps regulate your blood sugar levels. Muscles can even boost immunity by releasing myokines, small proteins beneficial for immune function. That’s quite a resume, right?

Understanding Muscle Growth

So, how do our muscles actually grow? When you undertake strength training, it creates small tears in the muscle tissue—a process known as muscle protein breakdown. In response, our body begins muscle protein synthesis where it repairs and builds stronger and bigger muscles. However, just lifting weights isn’t enough; you need to fuel your body with the right nutrition to really see results.

The Nutrition Equation

Protein: The Building Block

Protein is king when it comes to muscle health. Every muscle cell needs protein to repair and create new cells. It’s crucial to consume at least one gram of protein per pound of body weight daily. For those just starting resistance training, you might want to consume about 1.5 grams per pound per day. Opt for animal-based proteins like chicken, beef, eggs, and dairy to get those essential amino acids your body can’t produce on its own. Vegetarians can look to soy and legumes but ensure you’re combining different sources to get all essential amino acids.

Carbohydrates: Energy and Glycogen Boost

Never underestimate the power of carbs! They fuel muscle contractions, so don’t shy away from them. Aim for two to three grams of carbs per pound of body weight daily. Stick to slow-digesting carbs like oatmeal and whole grains for most of your meals. Post an intense workout, go ahead and enjoy a snack rich in simple carbs like fruits to quickly replenish your glycogen stores.

Fats: For Optimal Hormonal Balance

Fat should make up about 20-30% of your daily calorie intake. Fats help maintain testosterone levels, which are vital for both muscle growth and fat loss. Include avocados, mixed nuts, and fatty fish in your diet to get a good mix of saturated, monounsaturated, and polyunsaturated fats.

Micronutrients and Supplements

Creatine

An amino acid that supports muscle health, creatine is great for those looking to improve performance and muscle recovery. Consider creatine monohydrate supplements, especially if you’re vegan or vegetarian.

Iron

Iron is crucial for blood cells and muscle energy use. Aim for 8 milligrams per day if you’re a man or postmenopausal woman, and 18 milligrams if you’re a premenopausal woman. Lean meat is an excellent natural source, while vegetarians should look to nuts and beans.

Feel free to send any questions you have on Instagram or LinkedIn @aeshatahir or email me at info@aeshatahir.com.