Eating to Grow Muscles: The Ultimate Guide for Men Over 40
Gaining muscle in your 40s is easier than you think! Eating to grow muscles doesn’t require drastic diets or prepping meals as a young gym bro. In fact, these methods often backfire and cause you to lose all the gains. Instead, men over 40 need to implement evidence-based nutrition strategies, enjoy delicious healthy grill recipes, and do the right exercises to build a shredded and muscular physique.
At Dad Bod 40, we are dedicated to providing you with the latest in nutrition, training, and supplement advice. Our founder Joshua Van is an expert in fitness and nutrition, and is committed to helping you take control of your health and well-being. This comprehensive guide is packed with information on the science of eating to gain muscle, strategies for men over 40, healthy grilled chicken recipes, and evidence-based supplement options.
We will cover everything from understanding the role of nutrition in muscle building and the recommended amount of protein and calories needed, to the importance of a varied and flexible diet to make your nutrition plan more sustainable. Whether you’re just starting your muscle-building journey or have been working out for years, we’ve got you covered. Let’s dive in and start building those gains.
Key Takeaways
- Eat enough protein and calories to support muscle growth.
- Aim for 1.2–2.0g of protein per kg of body weight daily.
- Practice flexible dieting for sustainability.
- Include healthy grill recipes for variety and balance.
- Whey protein, creatine, and ashwagandha can support muscle growth.
Why Gaining Muscle After 40 Is Important
Low testosterone levels and sarcopenia, or age-related muscle loss, make building muscle as a man over 40 more difficult than in your 20s and 30s. This results in a reduced ability to put on muscle and recover from exercise. Sarcopenia begins in your 30s, and your muscle mass can decrease by 3–8% per decade after age 30 (1). Testosterone is also crucial for muscle growth and can decline by 1% per year after age 30, which further hampers muscle recovery and reduces exercise response (2).
This makes eating to gain muscle so important! Regular exercise with adequate nutrition can offset these age-related declines in muscle growth hormone and testosterone. Building muscle helps counteract age-related muscle loss and testosterone deficiency, and maintain strength, metabolism, and overall health. Additionally, increased muscle mass can boost your energy, reduce your risk of injury, and improve your body composition to transform your Dad Bod 40 into a fit and athletic figure.
The Science Behind Sarcopenia and Low Testosterone
Muscle atrophy due to low testosterone levels can lead to muscle weakness, decreased energy, and a loss of strength and endurance (3). When testosterone levels are low, your body’s natural ability to repair and grow muscle tissue after a workout is hindered, making it more challenging to put on muscle mass as you age.
The good news is that you can fight back against this muscle-wasting condition! Eating to grow muscles is a great way to make sure your body has the amino acids it needs for protein synthesis and muscle repair, while regular exercise, particularly strength training, can stimulate testosterone production and maintain muscle mass. A healthy diet rich in protein and healthy fats is essential for hormone balance and muscle repair.
Nutrition Tips for Building Muscle
As a man over 40, you know that building muscle takes effort, but it’s possible with the right nutrition tips and a little discipline. Gaining muscle requires proper nutrition, including a focus on eating to gain muscle, to support recovery and growth after exercise. Men over 40 need a diet that prioritizes protein and a healthy balance of macronutrients to support muscle building while keeping calories in check for sustainable weight loss. So let’s dig into some effective eating to grow muscle tips and strategies for men in their 40s.
Protein: The Building Block of Muscle
The key to eating to gain muscle is consuming enough protein to support growth and recovery after exercise. You should aim for 1.2–2.0g of protein per kg of body weight daily (4). A 180-lb (82-kg) man would need to consume 98–164g of protein daily. Foods like grilled chicken healthy meal, lean meats, fish, eggs, and whey protein shakes are excellent sources of protein to build muscle after 40.
Healthy Grilled Chicken Recipes for Muscle Growth
Healthy grill recipes are essential for adding variety to your diet and making your meals more enjoyable and sustainable.
Healthy Barbecue Chicken Salad
A healthy barbecue chicken salad with grilled chicken, leafy greens, and avocado is an excellent source of protein and healthy fats for muscle repair and satiety. It’s a tasty way to eat to grow muscles and satisfy hunger after a workout.
Ingredients (Serves 2):
- 12 oz grilled chicken breast (marinated in healthy barbecue sauce homemade)
- 4 cups mixed greens
- 1 avocado, sliced
- 1 cup cherry tomatoes, halved
- ½ cup corn kernels
- ¼ cup healthy barbecue sauce homemade (blend tomato paste, apple cider vinegar, honey, and spices).
Instructions:
- Grill chicken breasts (seasoned with salt, pepper, and healthy barbecue sauce homemade) until internal temperature reaches 165°F.
- Toss greens, avocado, tomatoes, and corn in a bowl.
- Slice grilled chicken and place on top.
- Drizzle with healthy barbecue sauce homemade and serve.
Nutrition: ~450 kcal, 48g protein, 20g fat, 25g carbs per serving.
Healthy Barbecue Chicken Pizza Recipe
Enjoy this healthy barbecue chicken pizza recipe for muscle-building meals with healthy bar bq tonight.
ingredients (Serves 4):
- 1 whole-grain pizza crust
- 8 oz grilled chicken breast, shredded
- ½ cup healthy barbecue sauce homemade
- 1 cup low-fat mozzarella
- ½ red onion, sliced
- 1 bell pepper, sliced
- Fresh cilantro for garnish.
Instructions:
- Preheat oven to 425°F.
- Spread healthy barbecue sauce homemade on crust.
- Add grilled chicken, mozzarella, onion, and bell pepper.
- Bake for 12–15 minutes until cheese melts.
- Garnish with cilantro and slice.
Nutrition: ~350 kcal, 30g protein, 10g fat, 40g carbs per slice.
Calories and Macronutrients for Muscle Growth
Calories are also important in building muscle. You will need to eat enough to support your activity level and goals, while still creating a calorie deficit to support weight loss. This balance of energy intake and expenditure is essential for optimizing metabolism and muscle growth.
Macronutrients are the building blocks of your diet and include protein, carbohydrates, and fats. Each macronutrient has a specific role in supporting health and fitness goals, so it’s important to get a healthy balance. For building muscle, protein is the most important, while carbs fuel your workouts and healthy fats support testosterone production. Aim to get your daily protein from food first, and supplement with healthy grilled chicken recipes or whey protein if necessary.
Flexible Dieting for Muscle Growth
Men over 40 should practice flexible dieting, which is a sustainable approach to nutrition that allows for more freedom in food choices. Flexible dieting encourages a healthy balance of macro and micronutrients, making it easier to stick with your muscle-building goals over time. This type of dieting is more sustainable than restrictive diets, as you can still enjoy foods like a healthy bar bq tonight or a slice of healthy barbecue chicken pizza recipe while still hitting your macro and calorie targets. Tracking protein and calories is a good idea, but you can be flexible with tracking for a few days each week or at social events.
Best Supplements to Grow Muscle
Supplements are a great way to enhance your nutrition plan for muscle building and support your progress. Below is a list of the best supplements to grow muscle with full scientific evidence.
Whey Protein
Whey protein supplements can help men over 40 hit their protein targets to gain muscle. Whey protein is safe for healthy kidneys and can be taken post-workout for added muscle recovery support. Most men only need one serving of 20–30g per day.
Creatine Monohydrate
Creatine supplements can increase strength and muscle volume by boosting energy available for high-intensity training. Creatine can be taken daily for consistent results, with a recommended dose of 3–5g.
Ashwagandha
Ashwagandha is an adaptogen that reduces stress and improves sleep quality, which can support muscle growth and recovery. It may also support healthy testosterone levels, though research is mixed. Ashwagandha is best taken at night for recovery and sleep benefits.
Exercise to Support Nutrition
Of course, eating to grow muscles needs to be paired with the right exercise program to maximize results and build muscle mass. Men over 40 should focus on 3–5 full-body strength training workouts per week, with an emphasis on compound exercises like squats, deadlifts, and bench presses.
Healthy grilled chicken recipes are also important post-workout to support recovery and refuel with protein and carbohydrates. Combine these strategies for optimal nutrition and exercise for muscle building after 40.
Sample Workout Routine
- Day 1: Squats (4 sets of 8–12), bench press (4 sets of 8–12), pull-ups (3 sets of 10).
- Day 2: Deadlifts (4 sets of 6–10), shoulder press (4 sets of 8–12), lunges (3 sets of 12).
- Rest Days: Include mobility work to improve flexibility and prevent injury.
FAQs
Is grilled chicken healthy for building muscle?
Yes, grilled chicken healthy meal is a great source of lean protein with 30g per 6 oz (170-g) serving, and is versatile for healthy grilled chicken recipes.
How much protein should I eat to build muscle?
Men over 40 should eat 1.2–2.0g of protein per kg of body weight daily.
Can you build muscle after 40?
Yes, men over 40 can build muscle with the right nutrition, exercise, and supplements.
What’s the best healthy barbecue sauce recipe?
A healthy barbecue sauce homemade recipe is a blend of tomato paste, apple cider vinegar, honey, and spices, with no added sugar.
References
- Business Insider, “A man in his 40s made 3 changes to his diet and workouts to build muscle, burn fat, and reboot his energy,” 2025-02-15.
- Holland & Barrett, “How to build and maintain muscle as a man by age,” 2024-12-05.
