• Laura Warren

Reader Request: Help to increase muscle


“I’m pretty skinny but eat well and I’m working out at the gym but not really bulking up. How can I put on more muscle?”


If you are following a wholefood diet and are eating regularly you are probably naturally blessed with a fast metabolism. Consuming more liquid calories in a shake or smoothie will help pack on muscle. You still need to consume quality fats, carbohydrates, and protein at meals everyday.

  • In terms of fat, consuming short chain fatty acids like those found in coconut oil, and omega 3 fatty acids like found in oily fish

  • In terms of carbohydrates, aim for gluten-free complex carbohydrates like sweet potatoes, pumpkin, buckwheat or quinoa.

  • In terms of protein, taking your body weight and eating it in grams of quality protein each day like found in a high quality protein powder, eggs, nuts, chicken, meat.

  • Vegetables help alkalize your body and improve your overall recovery. Cruciferous vegetables and leafy greens, are really high in vitamins, minerals, and chlorophyll. Bang for your buck in terms of nutrient content needed to fuel and support your body for growth and repair.

  • Don't forget to hydrate. Body weight x 30mls is your minimum requirement for the day before adding a workout into the mix.