6 foods that can support muscle growth
Food alone doesn’t build substantial muscle—you need adequate protein, enough overall calories, and resistance exercise. But these foods can make it easier to get the nutrients your muscles need.
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Eggs 🥚 — A convenient source of high-quality protein containing all essential amino acids.
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Greek yogurt 🥛 — Provides substantial protein and, depending on the variety, calcium and other nutrients.
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Chicken or other lean poultry 🍗 — High in protein and relatively low in fat.
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Fish 🐟 — Provides high-quality protein; fatty fish such as salmon also supplies omega-3 fats.
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Beans and lentils 🫘 — Provide protein, carbohydrates, fiber, iron, and other nutrients. Combining different plant protein sources can help provide a broad amino-acid profile.
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Milk or fortified soy milk 🥛 — Provides protein and, in many products, calcium and vitamin D.
The part that matters most
For adults who are trying to gain or preserve muscle, regular resistance training plus adequate daily protein is much more important than any particular “muscle-building food.” Older adults may especially benefit from sufficient protein and strength training to counter age-related muscle loss.
If you have kidney disease or another condition requiring protein restriction, ask your clinician or dietitian about an appropriate protein intake before deliberately increasing it.
