6 Foods That Can Help Build Muscle and Support Strength
Food alone doesn’t build muscle—you also need progressive resistance exercise, enough calories, and adequate protein. But these foods can make meeting your nutritional needs easier:
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Eggs 🥚 — high-quality protein containing all essential amino acids.
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Chicken or lean meat 🍗 — concentrated sources of protein, useful for muscle repair and growth.
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Fatty fish 🐟 — salmon, sardines, and similar fish provide protein plus omega-3 fats.
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Greek yogurt or plain yogurt 🥛 — provides protein and calcium; Greek yogurt generally contains more protein.
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Beans and lentils 🫘 — provide protein, carbohydrates, fiber, iron, and other nutrients.
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Nuts and seeds 🥜 — provide protein, healthy fats, calories, and minerals; they’re particularly useful if you need more calories.
Don’t forget the basics
For muscle gain, spread protein across your meals and combine it with resistance training. If you’re older, maintaining adequate protein and doing strength exercises can be particularly important for preserving muscle and functional strength.
If you have kidney disease, ask your clinician about an appropriate protein intake before substantially increasing protein consumption.
