Six foods can be especially useful for building and maintaining muscle because they provide high-quality protein plus other nutrients. Food alone won’t build much muscle without resistance exercise, but nutrition supports the process.
6 good choices
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Eggs š„
A convenient source of complete protein, containing all the essential amino acids needed for muscle protein synthesis. -
Greek yogurt š„
High in protein and also provides calcium. Choose plain varieties if you want to minimize added sugar. -
Chicken or other lean poultry š
Provides substantial protein with relatively little carbohydrate. -
Fish š
Fish such as salmon provides protein plus beneficial omega-3 fats. Other fish can provide plenty of protein as well. -
Beans and lentils š«
Excellent plant-based sources of protein, carbohydrates, fiber, iron, and other nutrients. Combining different plant proteins across the day can help provide a broad amino-acid profile. -
Nuts and seeds š°
Provide protein along with healthy fats and calories. They’re particularly useful when someone needs additional energy, although they’re less protein-dense than meat, dairy, or legumes.
The bigger picture
For muscle gain, resistance training + adequate total calories + sufficient protein + recovery matter much more than any individual āmuscle-buildingā food.
A useful strategy is to include a protein-rich food at each meal rather than trying to consume most of your protein at once. Older adults may particularly benefit from paying attention to adequate protein intake because muscle becomes less responsive to small amounts of protein with age.
If you have kidney disease or another condition requiring protein restriction, don’t substantially increase protein without discussing it with your healthcare professional.
