9 meals and snacks for strength training

Building muscle isn’t just for weightlifters and bodybuilders – it has proven health benefits, so is something we should all be thinking about.

A woman sits on the floor in gym clothes drinking a chocolate milkshake — Image caption,
Yes, chocolate milk is on the list...

We all know that cardio is our friend when it comes to keeping fit and well, but strength training can be just as valuable in protecting our health. One key piece of research – which looked at data from 38 studies on almost 2 million healthy adults – found a relationship between high muscle strength and low risk of death.

The body starts to lose muscle mass around the age of 40, making strength training even more meaningful from that point.

To build muscle, we need to fuel our bodies right.

A well-balanced diet with plenty of nutrients will see you far, but there are some foods which are particularly great to support a strength-training routine, explains Dr James Morehan, performance nutritionist for England Rugby, and Aimee Ellen O’Keeffe, sports nutritionist for the England Roses.

Regular meals should include “a good protein-based dish with a good quality carbohydrate,” says Morehan.

This won’t just fuel your exercise, but also help your body recover afterwards, which is key for building muscle.

Cue these nine perfectly pitched ideas.

High protein pancakes

Protein is key for helping your muscles repair after a workout – and these pancakes come with a sizable portion of it.

“What I’ve found is that people don’t put as much focus on recovery as they do fuelling,” says O’Keeffe. “That’s why people get sick, pick up niggles and aren’t able to perform back-to-back, week-on-week.”

“I always say, ‘There is no such thing as overtraining, just under-recovering’”.

Protein shakes and smoothies

You can play around with the ingredients in this one: Morehan suggests adding “some avocado, some oats, banana and a load of mixed berries.”

He explains, “To build muscle mass and strength, we need to make sure that we’re in a calorie surplus at the end of the day. That’s what will allow muscle to grow.”

If you’re tempted to add protein powder or creatine powder to your shake, Morehan says, “Make sure that it’s from an informed, sport-tested company and it’s a whey protein and creatine monohydrate on their own. That’s it. It doesn’t need to include anything else.”

High protein muffins

These muffins are great for boosting energy and supporting recovery. Batch cook them and store in the freezer, then you have something to grab whenever you need a quick snack or breakfast.

Salmon and gnocchi hash

The boxes are all ticked here with protein-heavy salmon, carby gnocchi and green veg to bolster your hit of nutrients. Ready in 20 minutes, it’s a faff-free, family-friendly dinner.

Griddled chicken with pesto

Chicken packs a real protein-rich punch, and here it comes with a traffic light of veg. This combination is key for strength training, says O’Keeffe.

“Adding colourful fruits or vegetables helps reduce inflammation and support immune health and digestion – that’s especially important when training regularly or at high intensities.”

Chocolate milkshake

“The famous chocolate milk has been a staple in many pro athletes’ recovery strategies across the years and it won’t be going away anytime soon,” explains O’Keeffe.

This is our version, full of everything you need after a strength training session.

“Milk provides essential properties which support rehydration and recovery. It offers a proven carb-to-protein ratio that helps refuel muscles and rehydrate after intense sessions – especially helpful when appetite is low.”

Chicken and ricotta meatballs with spinach and tomato sauce

“This is great as it provides a lean protein source which is essential for muscle repair and recovery. It’s also rich in calcium which supports bone health and a carbohydrate source for energy. An ideal time to eat this meal would be post session (within two hours) to maximise recovery,” says O’Keeffe,

If you’re vegetarian or vegan, you could opt for tempeh meatballs in tomato sauce with balsamic vinegar.

Beef fried rice

“Beef with some sticky rice and a load of vegetables is an ideal strength-training dish,” says Morehan. “Red meat naturally contains creatine which is going to help build that muscle mass.”

Spanish-inspired frittata

“Breakfast or brunch is a great time to have this egg-based wrap,” says O’Keeffe. “Although it works well at any time of day, before or after exercise.

“The eggs are full of protein, the veggies packed with micronutrients and the tortilla wrap is all about slow-releasing energy.”