6 foods that can help build muscle and support strength
Food alone doesn’t build substantial muscle—resistance training plus adequate protein, calories, sleep, and recovery are the foundation. But choosing nutritious protein-rich foods can make muscle growth and maintenance much easier.
1. Eggs 🥚
Eggs provide high-quality protein containing all the essential amino acids needed for muscle protein synthesis. They’re also a convenient source of nutrients such as choline and vitamin B12.
2. Greek yogurt or plain yogurt 🥛
Dairy provides high-quality protein, including leucine, an amino acid involved in stimulating muscle protein synthesis. Yogurt also provides calcium.
Choose plain or low-added-sugar versions when possible.
3. Chicken and other lean poultry 🍗
Chicken is rich in protein and can provide a substantial amount without adding a lot of carbohydrates. Fish, lean meat, and other protein sources can serve a similar role.
4. Fish 🐟
Fish such as salmon, sardines, and tuna provide protein. Fatty fish additionally provide omega-3 fatty acids, which are important for overall health.
5. Beans and lentils 🌱
These provide plant protein, fiber, iron, folate, and other nutrients. Combining different plant protein sources over the course of the day can help provide a broad range of amino acids.
6. Nuts and seeds 🥜
Almonds, peanuts, walnuts, pumpkin seeds, and similar foods provide protein along with healthy fats and minerals. They’re calorie-dense, so moderate portions are useful
