If you’ve been logging serious hours at the gym, but your physique isn’t showing the results, the issue probably isn’t your fitness training plan. It’s what’s on your plate. Lifting weights breaks muscle down, and nutrition is what builds it back up. Without the right nutrition, all that effort just leaves you sore instead of stronger.
Protein matters here, but building muscle doesn’t have to wreck your budget. With inflation still top of the mind for most people, smart food choices make a big difference. In fact, a recent survey found that 93% of Americans are stressed about inflation. But affordable staples like Greek yogurt, eggs, beans and while grains can deliver the nutrients your body needs without turning grocery shopping into a financial stress point.
If you want your workouts to actually pay off, it is time to add proper nutrition to the mix. ‘s experts have pulled together eight practical, muscle-friendly foods that help your body recover, grow and get stronger over time. As always, it’s a good idea to check in with your doctor or nutritionist before making major changes to your diet.
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Why nutrition is essential to building muscle
Although protein is essential for muscle building, it’s not the only important food component in the process. According to the National Academy of Sports Medicine, a good muscle-building diet must also include plenty of carbohydrates, vitamins and minerals. A balanced diet that features all these will provide the necessary ingredients to help your muscles repair and rebuild after a workout.
The NASM recommends that most people consume at least 0.7 to 0.8 grams of protein and 1.8 to 3.2 grams of carbohydrates per pound of body weight each day. Total calorie intake also plays a role in muscle building, as it’s difficult to build muscle if you burn more calories than you consume.
Diet alone isn’t enough to stimulate muscle growth. Exercise — primarily resistance training, such as lifting weights — is necessary to start the process. When you tear the fibers in your muscles, that stimulates cellular growth and repair. That’s when your body can use the food you’ve eaten to rebuild and strengthen muscle tissue. Other factors also influence how effective and efficient this process is, from when you eat your food and how much rest you give your muscles between workouts to your hormonal and genetic makeup.
8 foods to build muscle and optimize your gains
Although there are many factors at play in building muscle, there’s no doubt diet plays a key role. Here are eight muscle-building foods you can eat to optimize your workouts and increase your muscle mass.
1. Eggs
Eggs have long been considered a power food, and for good reason. They’re incredibly rich in nutrients from fat and protein and include a potent mix of vitamins such as B12, B6 and thiamin. Their nutrient-dense profile makes them especially powerful, but most important is that they contain a hefty dose of leucine. This amino acid is known for its muscle-building prowess.
2. Fish
If you already have enough fat in your diet but need to boost your protein intake, look no further than fish. It’s one of the best lean sources of protein you can eat and it’s full of other vitamins and minerals. A bonus? Fish is packed with omega-3 fatty acids. Although they’re known for their many other health benefits, omega-3s may also improve muscle performance and help prevent the loss of muscle mass. Salmon and tuna are particularly great muscle-building food choices.
3. Nuts
When eaten in moderation, nuts are an excellent choice for building muscle. These tasty snacks offer a perfect mix of protein, fats and fiber, making them one of the most balanced ways to supplement your workouts. You have to be careful, as many nuts (including peanuts, which are actually legumes), are high in calories. For the most nutrient-rich options, try almonds or walnuts.
4. Soybeans
If you’re trying to build muscle on a meatless diet, soybeans should be one of your closest friends. These are some of the most nutrient-dense legumes you can eat, and they pack a potent punch of protein to aid in building muscle. Soy contains all nine essential amino acids, making it one of the best plant-based protein sources available.
5. Greek yogurt
Dairy is a unique source of protein because it provides a combination of fast-digesting whey protein and slow-digesting casein protein. When consumed together, these two types of protein may enhance and prolong the protein-synthesis process that your muscles go through when rebuilding, helping you build your lean mass. Greek yogurt is a particularly great dairy choice because it contains twice the protein compared to regular yogurt and delivers additional probiotic health benefits you can’t find in milk or cheese.
6. Cottage cheese
It doesn’t offer the same probiotic benefits as yogurt, but cottage cheese is a great second choice for dairy-based protein. Cottage cheese packs more protein than Greek yogurt while providing the same slow- and fast-digesting combination. It’s a particularly great source of casein, and it provides a significant calorie boost if you need to make sure you’re getting enough.
7. Olive oil
It may not sound like your typical body-building food, but extra virgin olive oil has become increasingly popular for its muscle benefits in recent years. Widely known as a source of healthy monounsaturated fats, olive oil also helps to reduce inflammation and slow muscle breakdown. Both of these features can aid in any muscle-building regimen.
8. Quinoa
They don’t call quinoa a superfood for nothing. This dynamic grain (it’s a seed but classified as a whole grain) packs a little bit of everything, including a lot of protein, fiber and carbohydrates, plus a hefty dose of vitamins and minerals. It’s a perfect food for building muscle and maximizing the benefits of your workouts.
Essential foods for building stronger muscles
Adding these muscle-building foods to your diet will definitely help you boost muscle mass and increase your strength. Remember that boosting muscle mass takes time and that diet is only one piece of the puzzle. Combining a balanced diet of high-protein foods with healthy exercise and rest will speed up your journey and improve your overall health along the way.
Lean proteins like chicken, fish and eggs are some of the quickest muscle-building foods. Supplementing them with greek yogurt and cottage cheese can give your muscle-building process a boost.
While rice isn’t a significant source of protein, it can be a good part of your muscle-building process. Rice provides essential carbohydrates for energy during workouts and plays a role in replenishing muscle glycogen stores.
