How Do I Eat to Build Muscle?
Overview
Research shows girls’ and women’s soccer players benefit from having more muscle. More muscle is linked to faster sprints, higher jumps, and a bigger capacity to repeat powerful actions. The main tool we use in training and nutrition to build muscle is called MPS. Muscle protein synthesis is part of the hypertrophy that grows your strength, speed, and power.
Method
We eat protein for the essential branch chain amino acids that trigger MPS. For a full MPS response, we eat fat to build metabolic and anabolic hormones. We also eat carbs to preserve amino acids and support hormones. This helps us create meals that build muscle. We stack these meals in the day for a total amount of macros (g) and energy (kcal) that keep us growing and performing.
Conclusion
Your unique characteristics and playing position will tell you what kinds of high-quality meals you need to eat to build muscle. A focus on MPS and hypertrophy help you create meals that provide the energy and nutrients you can use to perform at your best. You know you’re building muscle when you can run for longer, make passes faster, and take stronger shots.
References
Di Lemme, Stephanie, et al. Less total-body fat and lower-extremity fat are associated with high-intensity running during games in female university soccer players. (2024)
Schoenfeld, Brad J., The mechanisms of muscle hypertrophy and their application to resistance training. (2010)
Phillips, Stuart M., et al. Dietary protein for athletes: from requirements to optimum adaptation. (2011)
D’Souza, Alysha C., et al. Muscle protein metabolism and protein requirements for female athletes: aligning science with sex-specific needs. (2025)
