Muscle Growth & Nutrition: Why What You Eat Matters

When it comes to strength training, most people focus on lifting heavier weights, training more often, and following strict routines. And yet, even experienced athletes can struggle to align their nutrition with their training goals. Without the right balance of nutrients, your training won’t deliver its full potential.

To dive deeper into the science and practice of nutrition for muscle growth, we spoke with Luzia Eder, Nutrition Manager at Noory. Noory is a digital nutrition platform that simplifies healthy eating with personalized meal plans, smart recipe suggestions, and real-time progress tracking – all tailored to your preferences and evolving needs.

In the article, Luzia explains why protein shakes aren’t magic, how men and women need different approaches for muscle growth, and why real progress goes beyond protein alone.

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Why nutrition is key for muscle growth

“Nutrition and muscle-building training go hand in hand,” Luzia explains. “Proper nutrition provides the body with the energy required for intense workouts and supports muscle repair afterward. Without it, you’re limiting your gains.”

That means food isn’t just fuel. It’s also a crucial part of the recovery and rebuilding process that makes muscles stronger.

The Ideal Nutrient Distribution for Muscle Growth

So what does the right nutrition for muscle growth look like in numbers? For effective muscle building, the International Society of Sports Nutrition (ISSN) is recommending a well-composed diet that includes:

• Protein: 1.4 – 2.0 g per kilogram of body weight, daily
• Carbohydrates: 45 – 65% of total energy intake
• Fats: 20 – 35% of total energy intake

Important: Your exact needs will depend on training intensity and hours you train per week. Luzia stresses the importance of adjusting macronutrients to match your routine: “Think of nutrition as dynamic – the harder and longer you train, the more your body demands, especially protein.”

Protein Quality and Timing: What Matters Most?

Luzia says both play a role:

• Protein quality is key. Animal proteins are more complete and rich in essential amino acids like leucine, which, according to the International Society of Sports Nutrition (ISSN), enhance the anabolic response and improve muscle protein synthesis (MPS). But plant-based proteins have their own strengths too according to the German Nutrition Society (DGE): they contain fiber, more vitamins, and, apart from that, less saturated fats, which is a significant contribution to health. Nevertheless, a plant-based diet should be planned carefully to ensure a complete protein profile and adequate intake of other essential nutrients.
  
• Timing supports recovery. Research has shown that the body can only digest certain amounts of protein at once. Therefore, spreading protein across 3 – 4 meals daily helps your body use it more effectively. It’s also recommended to have protein right after a workout – and in the case of long sessions, even before or during training.

Protein Shakes and Bars – Are They Really Worth It?

Luzia doesn’t consider protein shakes and bars essential. “When it comes to muscle building, it is tempting to consume high-protein products. Unfortunately, most of them are neither healthy nor cheap. Moreover, excessive protein intake can lead to significant stress on the body. The kidneys and liver must work harder, and potential side effects could include bad breath, dehydration, gastrointestinal discomfort, and increased strain on the heart. The Harvard Medical School advises focusing on high-quality protein sources that effectively support muscle growth.”

• High-quality Animal-based protein sources: lean meats, poultry, fish, eggs, and dairy products
• High-quality Plant-based protein sources: legumes, lentils, beans, nuts, seeds, tofu, tempeh, peanut butter, and soy yogurt alternatives

Tip: For plant-based diets, combine different sources to boost bioavailability.

Men vs. Women: Nutrition Differences in Muscle Growth

“Because of differences in anatomy, muscle composition, and hormones, men and women have distinct nutritional needs”, Luzia explains.

Nutrition for Muscle Growth in Men

Men generally require more calories than women, due to higher muscle mass and a faster metabolism. Apart from that, men produce 15 times more testosterone, which enhances muscle building.

Nutrition for Muscle Growth in Women

Women have a higher body fat percentage and lower muscle mass compared to men, which results in a lower overall caloric requirement. At the same time, women have higher levels of estrogen, which, in turn, promotes more rapid muscle regeneration. Consequently, their recovery time is shorter.

Both men and women require protein for muscle repair and growth, but the specific amounts can differ based on several factors, including body size, muscle mass, and training intensity. 

• Active women: around 1.6 g/kg of body weight per day
• Active men: between 1.6 – 2.2 g/kg of body weight, especially for hypertrophy and recovery from intense strength training per day

Special Nutrition Tips for Women in Strength Training

“Due to the female cycle, women have different nutritional needs during muscle building training than men. Even within the different phases of their cycle, nutritional needs should be adapted more frequently,” Luzia explains.

According to the German Nutrition Society (DGE) stage in life determines how much iron is needed:

Women ages 19 – 25	16 milligrams a day
Women ages 25 – 51	16 milligrams a day
Pregnant women	27 milligrams a day
Men any age	11 milligrams a day
Women ages 25 – 51	Perimenopause 16 milligrams a dayPostmenopause 14 milligrams a day
Women ages 51 – 61	Perimenopause 16 milligrams a dayPostmenopause 14 milligrams a day
Women older than 65	14 milligrams a day

Sportive women who are menstruating typically have higher iron requirements.

Nutrition for muscle growth in the different cycle phases

• Menstruation: Eat iron-rich foods. Iron-rich sources include legumes, lentils, beans, dark leafy greens, nuts, seeds, whole grain cereals, amaranth, quinoa, and small portions of red meat. Plant-based iron sources are better absorbed when paired with vitamin C, which can be found in bell peppers, tomatoes, citrus fruits, kiwis, and pineapples. If a woman experiences symptoms such as fatigue, concentration problems, and exhaustion, a ferritin blood test is recommended to check for iron deficiency. In the case of anemia, the daily intake can be higher, according to the WHO.
• Follicular phase: focus on complex carbohydrates and lean protein (oats, whole grain cereals, legumes, vegetables, and fruits).
  
• Ovulatory phase: The body needs estrogen-balancing nutrition. Include phytoestrogen-rich foods (flax seeds, soy products, chickpeas, and sesame). To support hormonal metabolism, cruciferous vegetables (broccoli, kale), leafy greens (spinach, chard), and berries are beneficial. A diet rich in healthy fats from avocados, fatty fish, and nuts also supports overall hormonal health, while adequate sun exposure and vitamin D are important for hormone production. By consuming a variety of plant-based foods, the intake of antioxidants and fiber increases significantly, which greatly impacts health.
  
• Luteal phase: cravings, hunger and PMS (Premenstrual Syndrome) are common – counter with a high-fiber diet and magnesium (nuts, cacao, seeds, magnesium-rich water that contains a minimum of 50 mg/liter).

Key Micronutrients for Muscle Growth

Macronutrients get most of the attention, but micronutrients are equally vital in terms of nutrition for muscle growth. “Athletes may have an increased risk of suboptimal micronutrient provision due to the intensity and volume of training, as well as individual factors such as nutrition and sweat rate”, Luzia explains. “Micronutrients play a crucial role in metabolism, as they are involved in energy production and various physical functions within our bodies. Adequate supply of vitamins and micronutrients during exercise can be beneficial for athletic performance, including muscle growth and regeneration.’Some critical vitamins and micronutrients include:

• Iron – supports oxygen transport and endurance
• Magnesium – essential for energy production and reducing cramps
• Calcium & vitamin D – critical for bone health and muscle function
• B vitamins (thiamine, niacin, riboflavin) – drive metabolism and energy availability

Athletes who train above average, vegetarians, or people on restrictive diets may experience a deficiency in micronutrients. In such cases, it is recommended to have levels checked via a blood test.

Practical Recipe for Recovery and Muscle Growth: Quinoa Sweet Potato Salad

To put these principles into practice, Luzia shares one post-workout meal. It’s nutrient-dense, plant-based, and supports recovery. This dish tastes delicious warm or cold – and perfectly fuels muscle growth through nutrition.

• Quinoa provides a complete source of plant protein and complex carbs to replenish energy stores
• Sweet potatoes deliver slow-digesting carbs and antioxidants
• Avocado and olive oil supply healthy fats for hormone balance, pumpkin seeds add an extra protein boost plus magnesium for muscle function
• Pomegranate seeds bring antioxidants that help reduce inflammation and speed up recovery

With around 20 g of plant protein per serving, it fuels your muscles just as effectively as many classic post-workout meals – and tastes delicious warm or cold. For an additional protein boost, just add fish, meat, tofu or tempeh.

Ingredients (2 servings):

• 1 sweet potato, peeled and diced
• Salt, pepper, fresh thyme and rosemary
• 120 g quinoa
• 20 g rocket
• ½ cucumber, sliced
• 1 avocado, sliced
• 50 g pomegranate seeds
• 20 g pumpkin seeds, toasted
• 1 organic lime, cut into wedges
• 20 ml olive oil

Instructions:

1. Roast sweet potato with herbs, salt, and pepper at 180 °C for 20–25 minutes.
2. Cook quinoa as per package instructions.
3. Prep rocket, cucumber, and avocado.
4. Toast pumpkin seeds lightly.
5. Assemble all ingredients on plates. Garnish with lime wedges, pomegranate seeds, and pumpkin seeds. Drizzle with olive oil.

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