6 foods that support muscle growth and strength 💪
Food alone doesn’t build substantial muscle—you also need progressive resistance training, adequate calories, protein, and recovery. But these foods can make it easier to get the nutrients your muscles need.
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Eggs 🥚
High-quality protein containing all essential amino acids. They’re also a convenient source of vitamin B12, choline, and other nutrients. -
Greek yogurt 🥛
Provides substantial protein, including casein, which is digested relatively slowly. Choose plain varieties if you want to limit added sugar. -
Chicken or other lean poultry 🍗
A concentrated source of complete protein, making it easy to reach your daily protein target. -
Fatty fish 🐟
Salmon, sardines, and similar fish provide protein plus omega-3 fats and other nutrients. -
Beans and lentils 🌱
Provide protein, carbohydrates, fiber, iron, and other minerals. Combining different plant protein sources across the day can help provide a broad range of amino acids. -
Milk 🥛
Supplies protein, carbohydrates, calcium, and other nutrients. Milk can be particularly convenient after exercise or alongside a meal.
How much protein?
For adults who regularly perform resistance training, roughly 1.4–2.0 grams of protein per kilogram of body weight per day is commonly used as a practical range for supporting muscle growth. You don’t need to get it all from one meal.
For example, at 70 kg, that’s approximately 98–140 g of protein per day.
Don’t forget strength training
Eating more protein without giving your muscles a reason to adapt won’t produce the same results. Aim for regular resistance training, progressively increasing the challenge as your strength improves.
If you’re over 50 or 60 and trying to preserve or rebuild muscle, combining resistance training with adequate protein becomes especially valuable because muscle mass naturally tends to decline with age.
