11 Muscle-Building Foods That Support Strength and Faster Gains

The best foods for building muscle include high-protein options like chicken and salmon. Pairing these foods with strength training can improve your muscle gains.

Chicken breast is a versatile source of protein that can help you build and strengthen your muscles. A 3-ounce serving of grilled chicken provides 25.9 grams of protein, making it a great choice for muscle health.

A recent study found that women who consumed approximately 4 ounces of chicken per day and participated in resistance training sessions three days per week for 12 weeks experienced significantly greater increases in strength and muscle mass compared to women who consumed a placebo.

With 25 grams of protein per cup, cottage cheese is one of the highest protein dairy products you can eat. You can enjoy cottage cheese any time of day, including before or after resistance training.

Cottage cheese is rich in amino acids essential for muscle health, including leucine, important for protein synthesis and muscle repair. It is also rich in minerals necessary for muscle function, such as calcium and magnesium.

Salmon is a concentrated source of protein, containing 21.8 grams of protein per 3-ounce serving. Eating fish, such as salmon, regularly has been shown to be effective for building muscle mass and gaining strength.

One study found that older adults who consumed 150 to 170 grams of fish for lunch twice a week for 10 weeks significantly increased their muscle mass and strength compared to baseline.

Salmon is also a good source of omega-3 fatty acids, which research shows can improve muscle growth.

Canned tuna is another seafood product that can help you achieve your body composition goals. It’s packed with protein, providing 20.1 grams per 3 ounces, and is more affordable than many other seafood options. Canned tuna is also shelf-stable, so you can buy it in bulk to ensure you always have an easy source of protein on hand.

Because tuna is a source of the heavy metal mercury, the Food and Drug Administration (FDA) recommends limiting your consumption of albacore tuna to no more than once per week and light tuna to fewer than three servings per week.

Unlike many protein powders, collagen peptides can be added to hot and cold drinks and recipes like oatmeal, chia pudding, and baked goods to increase their protein content. A 20 gram serving of collagen peptides contains 20 grams of protein.

One study found that men who took 15 grams of collagen peptides daily within 60 minutes of resistance training experienced significantly greater increases in muscle mass and strength than men who took a placebo.

Greek yogurt contains more than twice the protein of regular yogurt, making it a better choice for building muscle. An 8-ounce serving of Greek yogurt provides 22.7 grams of protein, while the same serving of regular yogurt contains only 11.9 grams.

Eating Greek yogurt after your resistance training sessions could maximize your muscle gains. In one study, men who consumed 200 grams of Greek yogurt three times a day on resistance training days and 150 grams on non-training days gained significantly more muscle mass and strength than men who consumed a placebo.

While animal proteins generally provide more protein gram for gram, there are many plant foods rich in protein. If you’re following a plant-based diet, tempeh is one of the best protein-rich foods you can eat.

A 3-ounce serving of tempeh contains 18 grams of protein. Tempeh has a firm texture and can be used as a plant-based alternative to meat in many recipes.

Edamame are immature soybeans rich in protein. One cup of edamame provides 18.5 grams of plant-based protein. Edamame is also rich in minerals necessary for muscle health, such as magnesium.

Magnesium is important for protein synthesis and muscle contraction, so it is necessary to maintain optimal magnesium stores for muscle growth and strength. One cup of edamame covers 24% of your daily value (DV) for magnesium.

Lentils are packed with plant-based protein and are a source of complex carbohydrates, providing long-lasting energy.

Eating a snack or meal rich in carbohydrates and protein after your workout can help speed up muscle growth and recovery. Carbohydrates help replenish muscle stores of glycogen, the storage form of glucose that your body uses for energy during intense workouts.

One cup of lentils provides 17.9 grams of protein and 39.8 grams of carbohydrates, making them an ideal post-exercise fuel option.

Kefir is a protein-rich fermented milk drink, containing 9.21 grams per cup. It can be enjoyed on its own or added to smoothies, making it an easy way to increase your protein intake.

Studies show that drinking kefir can improve exercise performance and muscle recovery. A recent study found that people who consumed 20 grams of kefir for 28 days saw significant improvements in exercise performance and accelerated muscle recovery compared to a placebo treatment.

Two eggs provide 12.56 grams of satiating protein. Although many people prefer to eat egg whites, some research suggests that eating whole eggs is more beneficial for muscle growth.

One study found that men who ate whole eggs immediately after resistance exercise had higher rates of post-exercise muscle protein synthesis than those who consumed egg whites. Egg yolks contain about 40% of an egg’s total protein, making whole eggs a better choice for muscle growth.

In addition to following a healthy diet rich in protein, taking certain food supplements could help you gain muscle mass and strength.

Protein powders, like whey protein and pea protein, are some of the most popular muscle building supplements. You can add these protein-rich powders to smoothies and protein shakes and enjoy them before or after a workout to maximize muscle growth and recovery.

Studies show that supplementing with protein powders, such as whey or pea protein, can increase strength, stimulate muscle growth, and speed up muscle repair after exercise.

Creatine is another supplement linked to improving muscle gain and strength. Creatine is a natural compound found in your body that plays an important role in energy production.

A research review found that combining creatine supplements with resistance training was more effective at increasing muscle growth than resistance training combined with a placebo treatment.

If you’re trying to gain muscle, it’s best to regularly nourish your body with protein-rich foods.

Some experts recommend spacing high-protein meals at least three hours apart to maximize muscle growth. Consuming around 20 grams of protein after resistance training can also help boost muscle protein synthesis.

Here is an example of a simple and nutritious meal plan for muscle building:

• Breakfast: Cottage cheese topped with berries, chopped almonds and low-sugar granola
• Lunch: A large salad topped with grilled chicken, hard-boiled eggs, quinoa and fresh vegetables served with lentil soup
• After training: Whey Protein Shake
• Dinner: Brown rice, grilled salmon and broccoli sautéed with garlic and olive oil

When designing a high-protein meal plan for muscle growth, consider your dietary preferences and restrictions. For example, someone following a plant-based diet will need to plan their meals carefully to ensure they meet their daily protein goals.

Although increasing protein intake is important for muscle protein synthesis and overall muscle health, other factors are also involved in muscle growth.

Experts recommend pairing a high-protein diet with strength training, considered the most effective way to change body composition and gain muscle.

In addition to strength training, you need to consume enough calories throughout the day to properly fuel your body. Protein is the most important nutrient for muscle growth, but your body also needs sufficient carbohydrates and fats to support energy levels, hormone production, and muscle recovery.

When trying to gain muscle, it’s generally best to avoid restrictive diets and instead follow a comprehensive eating plan rich in whole sources of protein, carbohydrates, and unsaturated fats.

If you’re unsure how much protein you should consume to gain muscle and increase strength or want to develop a meal plan specific to your nutrition and health needs, consider working with a registered dietitian. They can help you design a meal plan to achieve your body composition goals safely and effectively.