You’ve been acing your workouts and pushing your limits by sweating it out at the gym, but if you’re not fueling your body with the right nutrients, you could be leaving gains on the table.
That’s because building muscle isn’t just about lifting heavy weights—it’s also about what you put on your plate. With the help of Rachel Butcher (ANutr, SENR), Third Space’s Head of Nutrition, we’ll break down the essential foods and eating strategies to help you pack on lean muscle mass, recover faster, and feel your best 24/7. Whether you’re a seasoned athlete or just starting your fitness journey, this is your go-to resource for transforming your body — and your mindset — from the inside out. Grab a plate.
Set Your Goals
The cliché is true— a six-pack is made in the kitchen. More specifically, it’s made on the scales. “To assess your total protein intake per day, aim for 1.6 – 2.2g per kg of body weight,” says Butcher. Using an 85kg person as an example, this would equate to 136g to 187g of protein every day.
Watch the Clock
Work, exercise, commutes, family time — the day can quickly slip away from you; and so can your nutrition strategy. To make sure you’re on top of things, shoot for a “dose of 20-40g of protein every three to four hours,” advises Butcher. “It’s worth checking where you are at around 4 pm,” she says, “and if you’ve not hit protein, this is where a protein shake or snack can come in handy.”
Little and Often
While two larger feedings of protein daily are better than none, Butcher advises you to “distribute protein intake in smaller meals, evenly across the day for muscle building and retention.”
Don’t Shirk the Shake
If you’re struggling to hit the guidelines above, there’s no shame in having a shake (or two) throughout the day. “Add a shake to your usual meal plan for a quick and easy way to gain weight,” says Butcher. “Try a serving of carbohydrates pre-training to make sure you can maximise your performance.”
