Meal Tips for More Muscle

Posted On Feb 16, 2015 By Erin Kuh, MBA, RD

Meal Tips for More Muscle

You’re pumping iron, getting in your protein shakes but still not seeing visible muscle growth. What’s the problem? You may not be getting enough calories. You need 300-500 extra calories per day to gain weight and here are three ways to add calories (with lots of nutrition) to gain muscle and not fluff. There are plenty of other higher calorie food options, but if you go overboard, you’ll gain more than muscle!

  1. Eat a post-dinner snack, such as cottage cheese or yogurt and fruit. Choose 2% fat and lower varieties for the dairy options. If you’re still not gaining weight, go with full-fat varieties.
  2. Add 2 tablespoons of nut butter, including almond or peanut butter, to your protein shakes for an extra 200 calories.
  3. Spread on avocado to sandwiches, toss a little in your smoothie, and add to omelets and tacos. Avocados are chalk-full of healthy fats and have about 90-100 calories per medium avocado.

If you still have a hard time getting in enough calories, try adding granola and trail-mix as snacks in between meals for calorie-dense fuel!