Muscle Mass: How Can we Increase it? Increasing muscle mass is not just for athletes or those who want a “toned body.” It is one of the most critical factors for health, metabolism, and quality of life, especially as we age.
From the perspective of a clinical dietitian with a holistic approach, muscle growth depends on three pillars: nutrition, exercise, and recovery (sleep, stress, hormonal balance). It is not enough to just eat protein or just lift weights. Coordination is essential.
1. Nutrition: The Raw Materials
- Protein: The basic building block. The target is 1.6–2.2 grams per kilogram of body weight daily, distributed across 3–4 meals (about 30–40 grams per meal). Good sources: eggs, fish, chicken, legumes, cottage cheese, buckwheat, quinoa.
- Carbohydrates: Provide energy for exercise and prevent protein breakdown for fuel. Ideal sources: oats, sweet potato, brown rice, fruits.
- Fats: Essential for hormones (including testosterone). Add olive oil, avocado, walnuts, seeds.
- Timing: A protein-rich meal within 1–2 hours after exercise optimizes protein synthesis.
2. Exercise: The Stimulus
- Resistance training (progressive overload): Heavy weights are not necessarily required – the challenge matters. Bodyweight, resistance bands, dumbbells. The muscle needs to reach near failure within 8–15 repetitions.
- Frequency: 2–3 times per week, with at least 48 hours of rest between workouts for the same muscle group.
- Do not neglect daily movement: Walking, stairs, light housework work complementarily.
3. Recovery: The Hidden Ingredient
- Sleep: Muscle repair and growth occur primarily during deep sleep. Fewer than 7 hours reduce protein synthesis and increase catabolism.
- Stress & cortisol: Chronically high cortisol breaks down muscle tissue. Relaxation techniques, meditation, time in nature help significantly.
- Calorie intake: You cannot build muscle if you are in a large calorie deficit. A small surplus (200–300 calories) or at least maintenance is needed.
4. Other Often Overlooked Factors
- Hydration: Dehydration reduces performance, increases protein breakdown, and slows recovery.
- Hormonal health: Thyroid hormone deficiency, low testosterone, or high cortisol hinder growth – these require investigation.
- Gut health: Without good absorption, proteins and micronutrients are not utilized. Concurrent inflammation or dysbiosis act as a roadblock.
5. The Importance of Personalization
Every body is different. The holistic clinical dietitian does not give one recipe for everyone. Assessment includes:
- Body composition
- Hippocratic type (e.g., Melancholic needs more fat and warmth, Phlegmatic needs spices and stimulation)
- Possible food intolerances
- Stress levels, sleep, physical activity patterns
Summary Table
| Pillar | Basic Principle |
| Nutrition | 1.6–2.2g protein/kg, adequate carbs & fats, post-workout meal |
| Exercise | 2–3 times/week, progressive overload, 8–15 reps |
| Recovery | Sleep (7–9 hours), stress management, calorie balance (surplus/maintenance) |
| Hydration & Hormones | Adequate water, check thyroid, testosterone, cortisol |
| Gut & Absorption | Healthy microbiome, reduce inflammation |
Increasing muscle mass is a gradual, systematic process – not a speed race. With the right support, your body can build strength, endurance, and resilience at any age.
— Dr. Angeliki Makri, Clinical Dietitian, MSc, PhD, Medical School NKUA
Book an appointment at NMD Praxis for a fully personalized muscle-building program based on your own physiology.
