We often talk about weight loss, but building lean muscle is just as important for overall health and fitness. Strong muscles support your metabolism, improve performance, and help you stay active as you age.
Nutrition plays a major role in muscle growth, just like regular exercise. While protein is essential for repairing and building muscle, carbohydrates and healthy fats also support energy, recovery, and hormone balance. For best results, research recommends eating 1.4–2 grams of protein per kilogram of body weight daily, alongside strength training.
16 powerful foods that can help fuel your muscle-building goals, including both animal- and plant-based options, include;
Eggs are a powerhouse of high-quality protein, essential for building and repairing muscle tissue. They’re rich in leucine, an amino acid that plays a critical role in stimulating muscle protein synthesis.
Beyond protein, eggs also offer several nutrients that support muscle growth, including:
These nutrients contribute to recovery, energy production, and overall muscle health.
Salmon is an excellent source of lean protein and healthy fats. A typical 3-ounce (85 g) portion provides around 17 grams of protein, along with 1.5 grams of omega-3 fatty acids and a variety of B vitamins.
Omega-3s are especially beneficial for muscle function. Some studies suggest that consuming about 2 grams of omega-3s daily may help increase muscle mass and improve recovery.
A go-to protein source for many athletes, chicken breast delivers roughly 26.7 grams of protein per 3-ounce serving. It’s also rich in vitamin B6 and niacin, both of which support energy metabolism and exercise performance.
Consuming lean protein sources like chicken after workouts may enhance muscle growth while promoting fat loss, especially when combined with resistance training.
Greek yogurt stands out from regular yogurt for its higher protein content, offering nearly twice as much per serving. It provides a mix of fast-digesting whey and slow-digesting casein, making it a smart option for muscle repair throughout the day.
It’s particularly useful as a post-workout snack or a nighttime protein source, helping to support overnight muscle recovery.
Tuna packs nearly 20 grams of protein into a 3-ounce serving and is loaded with key vitamins like vitamin A, B12, niacin, and B6—all of which are vital for energy, performance, and overall health.
It’s also rich in omega-3 fatty acids, which can aid in preserving muscle mass, especially in older adults. Including tuna in your diet can support strength maintenance as you age.
Cheese can be a solid protein source; one cup of cheddar contains about 24.5 grams, while part-skim mozzarella offers around 20.4 grams per cup. However, many cheeses are also high in saturated fats, so it’s best to enjoy them in moderation. Health guidelines suggest keeping saturated fat intake under 10% of daily calories for heart health.
Derived from milk, whey protein isolate is a fast-absorbing protein supplement ideal for muscle recovery. Just three scoops (about 86 grams) can deliver roughly 50 grams of protein, making it a convenient option for athletes or anyone looking to boost their intake quickly.
Soy protein isolate offers a plant-based alternative that still provides all nine essential amino acids. With around 25 grams of protein per 28-gram serving, it’s a great choice for those on vegan or vegetarian diets looking to support muscle growth.
These young soybeans are a protein-rich snack, delivering approximately 18.5 grams per cooked cup. Edamame can be enjoyed on its own, added to salads, stir-fries, or even served alongside sushi. Both fresh and dry-roasted versions make for healthy, high-protein snacks.
Quinoa is a complete protein that provides between 9.1 and 15.7 grams of protein per 100 grams, depending on its origin. It’s also rich in:
This makes quinoa a highly nutritious option for muscle support, especially for plant-based diets.
Also known as garbanzo beans, chickpeas are a solid source of both protein and carbs. Canned chickpeas contain about 14.6 grams of protein per cup, while hummus (made from ground chickpeas) offers around 7.35 grams per 100 grams. They’re perfect for vegans and vegetarians aiming to increase protein intake.
Though not high in protein on its own (about 5.3 grams per cooked cup), brown rice is a great source of complex carbohydrates, fiber, and B vitamins. When paired with legumes like lentils or chickpeas, it forms a complete protein, making it valuable in plant-based meal plans for muscle growth.
Milk offers a balanced mix of protein, carbohydrates, and fats, making it a valuable addition to a muscle-building diet. Like other dairy products, it contains both whey (fast-digesting) and casein (slow-digesting) proteins, which together support muscle repair over time.
Studies indicate that consuming milk alongside resistance training may help increase lean muscle mass and strength.
A 1-ounce (28 g) serving of roasted almonds contains about 6 grams of protein, along with important nutrients like vitamin E, magnesium, and phosphorus. Phosphorus plays a key role in converting carbohydrates and fats into usable energy, crucial during both rest and physical activity.
Though nutrient-dense, almonds are also calorie-heavy. For example, half a cup of blanched almonds exceeds 400 calories, so they’re best enjoyed in moderation.
Bison is a leaner red meat alternative that still packs around 22 grams of protein per 3-ounce (85 g) serving. Compared to beef, bison may offer heart-health advantages, with research suggesting it has less impact on cardiovascular risk.
If you’re a fan of red meat but want a leaner option to support both muscle gains and heart health, bison is a smart pick.
Although it delivers only about 6 grams of protein per cooked cup (202 g), brown rice is rich in complex carbohydrates, making it a great energy source for workouts. Eating carb-heavy foods like brown rice or quinoa before training may help you perform better, ultimately enhancing muscle growth.
Interestingly, some studies show that rice protein supplements can be just as effective as whey protein in supporting muscle gain during strength training programs.
Building muscle isn’t just about lifting weights—it also depends heavily on what you eat. By including a variety of high-protein, nutrient-rich foods in your diet, you can support muscle repair, growth, and overall performance. Whether you prefer animal-based or plant-based options, the right foods can fuel your progress and help you reach your strength goals faster.
