4 Ways To Build Lean Muscle (Outside Of Training!)

Lean muscle helps your body continue to burn calories after workouts and boosts energy. Having more muscle helps your look leaner and more defined whilst increasing health and protecting bones.

Training the way we do at The Evolution Project, Camberley is a great way (and a huge factor) of building that lean muscle. However, outside of training, there are other important ways to boost muscle growth.

Protein Repair

Protein helps build lean muscle, especially after training, when muscle fibres are repairing from your workout to grow back stronger. Protein supports tendons, ligaments, and other body tissues necessary to maintain that healthy muscle mass you’re working hard to build. If your diet lacks amino acids found in proteins, your muscle fibres are broken down to help your body’s energy levels.

Some of my favourite protein-rich foods include Quinoa, Hemp, Chia, Raw Vegan Protein Powders and Spirulina. These foods are loaded with incredible health benefits!

Eat To Fuel

If you’ve recently increased the intensity of your workouts or have just started training at Evo, it’s important to eat enough of the right food to sustain your activity levels and help muscle growth.

As well as eating lean protein with every meal, adding more calories from veggies, fruits, and healthy fats (avocados/nuts/seeds) will help you feel better throughout the day and ensure your muscles are getting the amount of nutrients they need to keep growing.


Sleep is one of the most important things you can do to help your body build muscle. When you sleep the body repairs and recovers. We all face challenges with getting enough sleep – work/children/heat but try and get as much as you can every night to strengthen your immune system and help all the hard work you put in during the day.


Overtraining is a big one I see all the time and training everyday can really hinder your results. Muscles need time to recover after training, and not giving your body the time it needs increases the risk of injuries, poor sleep, lack of energy, and prevents you from seeing great results.

Listen to your body and how you are feeling, everyone is different but make sure you break up your training and have a couple of days away from intensive sessions each week.

Trust in your journey and how your body feels, the better you feel, the more proof you have that you are on the right path to reaching your results.







About the Author Gemma Marie Llewellyn

I am the Head Coach and Nutritional Specialist at Evo. I have a huge determination and focus to help empower men and women in fitness and to encourage us to support and champion each other. I have always been extremely passionate about fitness and helping others so being a trainer was the most natural step for me to take. I dedicate my time training people using the best functional skills and tools that give them the body and confidence they have been searching for. To me, good nutrition is not something you have to do, it is what your body deserves in order for you to live life fully energised and uplifted. It is important to me to educate clients in healthy sustainable eating. Well-being is of the body, health and mind and I help develop clients in all areas. I believe that with the right direction this lifestyle is fun and the benefits – unbelievably rewarding!