What to Eat to Build Muscle After 30: A Simple Guide for Men

Building lean muscle after 30 isn’t about eating more—it’s about eating smarter. If you’re a busy guy juggling work, family, and fitness goals, this guide is for you. Here’s what to focus on when it comes to fueling your body for lean muscle growth.

1. Prioritize Protein (Every Meal) Protein is the building block of muscle. Aim for 0.8–1 gram of protein per pound of body weight daily. That means if you weigh 180 lbs, you need about 145–180g of protein each day.

Easy protein sources:

• Eggs or egg whites

• Chicken breast or turkey

• Lean beef

• Greek yogurt or cottage cheese

• Protein shakes (whey or plant-based)

Pro Tip: Try to get 30–40g of protein in your first meal to kickstart muscle protein synthesis.

2. Don’t Skip Carbs (They Fuel Growth) Carbs aren’t the enemy. They help fuel your workouts and support muscle recovery. Focus on quality carbs, not sugar-heavy snacks.

Great carb options:

• Oats

• Rice (white or brown)

• Sweet potatoes

• Ezekiel bread or whole grain wraps

• Fruit (especially around workouts)

Pro Tip: Eat most of your carbs around your workouts—before and after is best.

3. Include Healthy Fats (Hormone Boosters) Fats support testosterone, which naturally declines after 30. Include them, but don’t go overboard.

Good fat sources:

• Avocados

• Olive oil

• Nuts and seeds

• Whole eggs

• Fatty fish like salmon

4. Stay Hydrated (Muscles Need It) Water supports digestion, performance, and recovery. Aim for at least 80–100 oz of water a day. More if you're training hard or sweating heavily.

5. Keep It Simple (Grab-and-Go Friendly) If you're busy, prep 2–3 meals in advance and keep grab-and-go options on hand:

• Protein bars or shakes

• Hard-boiled eggs

• Pre-cooked chicken and rice bowls

• Greek yogurt packs

Need a Done-For-You Meal Plan? Grab my FREE 6-Day Muscle Building Meal Plan designed for busy men over 30. It includes a carb reload day, shopping list, and easy grab-and-go options.

[Click here to download the guide and start fueling your gains today.]

Ready to take your results to the next level? Book a free strategy call with me and let’s create your custom muscle-building game plan.

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Consistency is key. Focus on real food, track your macros, and keep training smart. Your 30s (and beyond) can be your strongest years yet.