6 Foods That Help Build Muscle and Support Strength
Food alone doesn’t build muscle—adequate protein combined with resistance exercise is what drives muscle growth and helps preserve strength. These foods can make it easier to get the nutrients your muscles need:
- Eggs — a convenient source of high-quality protein and essential amino acids.
- Greek yogurt — rich in protein and also provides calcium.
- Chicken or other lean poultry — provides substantial protein without requiring a large serving.
- Fish — protein-rich; fatty fish such as salmon also provides omega-3 fats.
- Beans and lentils — useful plant-based sources of protein, fiber, and other nutrients.
- Milk — provides protein along with calcium and other nutrients important for maintaining bone and muscle health.
For older adults
Regular strength training 2–3 times per week, adequate overall calories, and spreading protein-containing foods throughout the day can be particularly helpful for maintaining muscle as we age.
If someone has kidney disease or another condition requiring dietary protein restrictions, they should get individualized advice from their healthcare professional.
