Top 10 Foods for Muscle Growth

Building muscle isn’t just about lifting weights – what you eat is just as important. To help your muscles repair and grow, you need a well-balanced diet packed with nutrients. Protein is a must for building muscle, but don’t forget about carbs, fats, vitamins, and minerals, which all play a key role too.

Not sure where to begin? Don’t worry, we’ve got you covered. Here’s what you should be eating to build muscle!

Best foods to build muscle

From breakfast to dinner—and even the occasional midnight snack—these muscle-building foods will help you get lean and strong.

1. Eggs
Eggs are often called the perfect protein. They contain all the essential amino acids your body needs to build and repair muscle. For example, they’re high in leucine, an amino acid that’s particularly important for muscle growth. Plus, they’re easy to digest, meaning your body can absorb their nutrients quickly. Some studies show that eating eggs can help increase lean muscle while reducing body fat.
While the cholesterol in egg yolks has been linked to heart disease, you can stick with egg whites for similar muscle-building benefits. One study found that egg whites are just as effective for muscle growth as whole eggs.

2. Greek Yogurt
Greek yogurt is thick, creamy, and packed with protein. Like eggs, it contains all nine essential amino acids, making it great for building muscle. With 17g of protein per serving—almost double that of regular yogurt—it’s a smart choice. It also has about half the carbs of regular yogurt. However, watch out for added sugars in flavored varieties. For example, strawberry-flavored Greek yogurt can have up to four times more sugar than plain Greek yogurt.

3. Oatmeal
Building muscle isn’t just about protein; carbs are key, too. Carbohydrates give your body energy and refill your muscle glycogen after tough workouts. Whole-grain oats are one of the best sources of complex carbs. They digest slowly, providing steady energy during workouts. You can enjoy them before or after exercise, or as a hearty breakfast. Top your oatmeal with protein-rich foods like nuts, nut butter, or fruit for an extra boost.

4. Almonds
Almonds may be small, but they’re packed with 6g of protein per ounce. While they don’t contain all the essential amino acids, pairing them with other proteins throughout the day will give your body everything it needs to build muscle. Almonds are also rich in polyphenols, which have antioxidant and anti-inflammatory properties. Some studies suggest that almonds may help your body recover from tough workouts by reducing muscle damage and post-workout fatigue.

5. Edamame
Edamame, or young soybeans, are one of the few plant-based sources of complete protein. While research on soy’s muscle-building benefits is limited, studies show that it can help build lean muscle just as effectively as whey protein, which comes from cow’s milk. Plus, soybeans are rich in heart-healthy fats, making them a great choice if you’re looking to reduce your intake of animal products.

6. Pumpkin Seeds
Pumpkin seeds aren’t just for Halloween. These nutritious seeds are packed with vitamins and minerals like magnesium and iron, which are crucial for muscle health. You can enjoy them raw or roasted as a snack or sprinkle them on salads or soups year-round.

7. Quinoa
Quinoa is a plant-based complete protein that contains all essential amino acids. While it’s technically a seed, it’s often eaten like a grain. With 8g of protein per cooked cup, quinoa is higher in protein than most grains. It’s also a great source of iron and complex carbs, providing steady energy for your workouts and helping refuel your muscles after exercise.

8. Salmon
Salmon is rich in omega-3 fatty acids, which help reduce inflammation and muscle soreness after intense workouts. Studies show that omega-3s can improve muscle mass and even increase walking speed in older adults. A 3.5-ounce serving of salmon contains about 2g of omega-3s and 20g of high-quality protein, making it a great addition to your diet if you’re looking to build muscle.

9. Chicken Breast
Chicken breast is a favorite among bodybuilders for good reason. It’s high in protein—22g per serving—and leucine, an amino acid that’s essential for muscle growth. If you’re trying to stay lean, chicken breast is low in calories and easy to prepare. Aim for 1.2 to 2g of protein per kilogram of body weight each day if you’re lifting weights regularly. For a 180-pound person, that means eating about 100-160g of protein daily.

10. Tofu
Tofu is a soy-based protein that’s perfect for plant-based diets. With 11g of protein per serving, it’s a great substitute for meat in many dishes. While there’s some debate over whether plant proteins are as effective as animal proteins for muscle growth, studies suggest that both are equally good at building muscle when paired with resistance training.

Incorporating these foods into your diet can help you gain lean muscle while supporting overall health and recovery!

Protein content in foods that support muscle gain

Here’s how the high-protein, muscle-boosting foods we mentioned earlier stack up.

Also Read: Healthy Snacks to Fuel Your Workouts: 2024

What foods to avoid when trying to gain muscle gain

Building muscle isn’t just about eating the right foods—it’s also about avoiding the wrong ones. You’ll want to cut back on or avoid foods that are high in unhealthy fats, added sugars, and empty calories, as they can slow your recovery and drain your energy.

Some foods to skip are:

• Fried foods
• Candy
• Pastries
• Soda
• Processed meats (like hot dogs and sausage)
• Sugary cereals
• Alcohol

Besides your diet, building muscle also involves good habits like:

• Staying hydrated
• Working out regularly
• Gradually increasing workout intensity to avoid hitting plateaus
• Getting enough sleep
• Managing stress levels