Are you interested in learning more about WHY your muscles are important to your health? And how nutrition can help you keep lean, healthy muscles?
We’re not talking about big-time muscle building, although it’s great if you are interested in that. Everyone needs lean, healthy muscle in their body and today we’re going to tell you just why that is.
Plus, pound for pound, muscles burn more calories than fat – even in your sleep.
So if you’re watching your weight, or even on a weight loss program, the more muscle you hold on to – the more it can help you burn calories.
In contrast, losing precious muscle actually makes it easier to re-gain weight.
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Nutrition and Muscles
If you’re committed to exercising regularly, you want to maximize the benefits of your workouts. One of the most powerful tools in your fitness arsenal isn’t found in the gym—it’s what you put on your plate.
Proper nutrition can transform a good workout into a great one, helping you achieve better performance, faster recovery, and improved body composition.
The Foundation of Athletic Performance
Multiple studies have shown that a properly fueled body performs better.
Before you lace up your shoes or grab those weights, understanding the relationship between nutrition and exercise is crucial for two main reasons: enhancing athletic performance and maintaining lean body mass.
Fueling Your Performance
Carbohydrates serve as your body’s primary energy source during exercise.
Having a steady stream of glucose before and during activity has been proven to improve performance.
For longer, lower-intensity activities, your body gradually shifts to using fat as an energy source, but carbohydrates remain essential for optimal output.
Building and Preserving Muscle
Making the effort to consume the right nutrients can significantly increase your lean body mass—the amount of muscle on your body.
This is closely tied to your metabolism: increase lean body mass, and you’ll increase your metabolic rate, burning more calories even at rest.
The Power of Protein: Your Body’s Building Block
Protein serves as the fundamental building block for your body.
Composed of amino acids, it’s essential for growth, repair, and maintenance of nearly every tissue in your body.
Why Protein Matters for Athletes
Of the 20 amino acids that make up proteins, nine are considered “essential” because your body can’t produce them independently—you must get them through your diet. When digested, proteins break down into these amino acids, which then:
- Build and repair muscle tissue after workouts
- Provide structural support to bones, tendons, and ligaments
- Create enzymes and hormones that regulate bodily functions
- Support immune health by forming antibodies and immune cells
- Assist in muscle contraction and movement
Unlike carbohydrates or fats, protein has a higher thermic effect, meaning your body burns more calories digesting and metabolizing it—a bonus for those focused on body composition.
Finding Your Protein Sweet Spot
While the Dietary Reference Intakes (DRIs) recommend about 0.4 grams of protein per pound of body weight for the general population, athletes and active individuals typically need more. Consider these guidelines:
- Average adult male: ~56 grams per day
- Average adult female: ~46 grams per day
- Athletes or active individuals: ~0.6–0.9 grams of protein per pound of body weight
For simplicity, include a high-quality protein source in every meal to ensure you’re consistently meeting your body’s needs throughout the day.
The Leucine Advantage: The Muscle-Building Amino Acid
Among all amino acids, leucine deserves special attention in sports nutrition. This branched-chain amino acid (BCAA) plays a unique and powerful role in muscle development and maintenance.
What Makes Leucine Special?
Your muscles exist in a continuous state of breakdown and repair called “protein turnover.” Leucine stands out from other amino acids because:
- It passes directly into circulation after digestion, primarily being delivered to muscle tissue
- It acts as a key trigger for muscle protein synthesis—the process through which protein is produced to repair muscle damage
- It helps prevent protein breakdown, which is crucial during intense training periods
Leucine’s Role in Weight Management
When you’re working toward a healthier body composition, leucine becomes even more valuable:
- During calorie restriction, leucine helps repair and rebuild muscles to counteract the loss of lean body mass
- By maintaining muscle while losing fat, you preserve a higher metabolic rate
- Studies show that protein enhanced with added leucine, used as a meal replacement to reduce calorie intake, effectively promotes fat loss while preserving muscle
Natural Sources of Leucine
Leucine can’t be produced by your body and must be obtained through diet. The richest sources include:
- Fish and seafood
- Chicken and turkey
- Dairy products like yogurt and cheese
- Plant sources such as soybeans and lentils
Hydration: The Overlooked Performance Enhancer
While protein and leucine get much of the attention in sports nutrition, hydration deserves equal consideration. Even mild dehydration (1-2% of body weight) can significantly impair performance and recovery.
Impact of Proper Hydration on Performance
Water constitutes approximately 60% of the human body and plays crucial roles in athletic performance:
- Regulates body temperature through sweat
- Transports nutrients to working muscles
- Removes waste products from muscle tissue
- Lubricates joints and reduces friction during movement
- Maintains blood volume and cardiovascular function
Hydration Strategies for Athletes
Rather than waiting until you’re thirsty (which signals you’re already dehydrated), follow these guidelines:
- Pre-workout: Consume 16-20 oz of water 2-3 hours before exercise and another 8 oz 20-30 minutes before starting
- During exercise: Aim for 7-10 oz every 10-20 minutes for activities lasting longer than 60 minutes
- Post-workout: Replace 16-24 oz of fluid for every pound lost during exercise
For workouts lasting longer than 60-90 minutes or those performed in extreme heat, consider electrolyte-enhanced beverages to replace sodium, potassium, and other minerals lost through sweat.
We love drinking Shaklee electrolytes, especially the Blood Orange flavor. In addition to helping you hydrated, there is also Nitrate and Beetroot for mental energy and focus. A dual benefit!
Timing Your Nutrition for Maximum Impact
When you eat can be almost as important as what you eat, especially for active individuals.
Pre-Workout Nutrition
Aim to eat 2-3 hours before exercise to fuel your workout:
- Pre-workout drinks provide quick nutrients for those on the go
- Protein shakes deliver easily digestible nutrition
- Yogurt with fruit offers a balance of protein and carbohydrates
- Eggs with vegetables and toast provide a complete macronutrient profile
- Oatmeal with nuts and fruit supplies slow-releasing energy
During-Workout Nutrition
For sessions lasting longer than 60-90 minutes:
- Sip on water or an electrolyte drink
- Consider easily digestible carbohydrates for endurance activities
Post-Workout Recovery
The 30-60 minute window after exercise is crucial for recovery:
- Aim for a 3:1 or 4:1 ratio of carbohydrates to protein
- Rehydrate with at least 16-24 oz of fluid
- Include anti-inflammatory foods to accelerate recovery
Our favorite post recovery from Shaklee is the Build Protein with leucine. There are multiple choices such as: Vanilla or Chocolate flavored 100% Grass-Fed Whey Protein with 20 grams of protein and only 110 calories and 3 grams of carbohydrates, and banana flavored Build+ with 14 grams of protein, 210 calories and 38 grams of carbohydrates.
NOTE: ALL SHAKLEE SPORTS NUTRITION PRODUCTS ARE GUARANTEED TO BE SAFE AND FREE FROM BANNED PRODUCTS.
Putting It All Together: Building Your Sports Nutrition Plan
Creating a balanced nutrition plan doesn’t have to be complicated. Focus on these principles:
- Balance your macros: Aim for a plate that’s ½ vegetables, ¼ protein, and ¼ healthy grains or starchy vegetables
- Prioritize protein quality: Include complete proteins containing all essential amino acids
- Stay consistently hydrated: Drink water throughout the day, not just during workouts
- Time your nutrition strategically: Plan meals and snacks around your training schedule
- Listen to your body: Adjust intake based on hunger, energy levels, and performance
Common Nutrition Myths Debunked
As you develop your sports nutrition plan, be aware of these common misconceptions:
Myth 1: Eating too much protein will make you bulky Reality: Building significant muscle requires intentional strength training and a caloric surplus—protein alone won’t cause unwanted bulk.
Myth 2: Low-carb or low-fat diets are best for athletes Reality: Both carbohydrates and fats play vital roles in athletic performance and recovery. Most athletes benefit from balanced macronutrient intake.
Myth 3: All protein sources provide equal benefits Reality: Animal proteins typically contain all essential amino acids, while plant sources may need to be combined for a complete amino acid profile.
By understanding the crucial roles that protein, leucine, and hydration play in sports nutrition, you can develop an eating strategy that enhances your performance, accelerates recovery, and helps you achieve your fitness goals. Remember that nutrition is highly individual—what works best for you may require some experimentation and fine-tuning over time.
Whether you’re a weekend warrior or a competitive athlete, giving your muscles the nutritional support they need will help you get the most from every workout and reach your full athletic potential.
If you would like to learn more about sports nutrition products from the most clinically proven wellness company, visit Shaklee Sports Nutrition
The natural nutrition brand we recommend here on the blog are products we have personally used for the past 43+ years. We are not medical professionals. We are on our own personal health journey to live younger, energized and healthy longer.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent disease.