GoodRx : 10 Best Muscle-Building Foods

Key takeaways:

• Your diet supplies nutrients that support muscle growth and recovery after exercise.

• High-protein foods -- such as chicken, fish, and tofu -- provide amino acids that help your body repair muscle damage and build muscle.

• The best muscle-building foods may also contain other nutrients, like omega-3 fatty acids and iron, that help fuel muscle growth.

Table of contents

Muscle-building foods

Foods to avoid

Bottom line

References

Aja Koska/E+ via Getty Images

Building muscle requires more than lifting weights. You'll also need to eat a well-rounded diet high in nutrients that help your muscles repair and grow.Eating protein is essential for muscle building. But other nutrients -- including carbohydrates, fats, vitamins, and minerals -- also play important roles.

Not sure where to start? We've got you covered. Here's what you should eat to gain muscle.

Best foods to build muscle

From breakfast to dinner and the occasional midnight snack, these muscle-building foods can help you get lean and strong.

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1. Eggs

Eggs have been called theperfect protein. They contain all theessential amino acids, which help your body build and repair muscle. Incomplete proteins lack one essential amino acid or more. And complete proteins, like eggs and yogurt, contain all of them. For example, eggs are high inleucine, an amino acid that's particularly important for building muscle.

They're also a highly digestible source of protein. That means your body can easily break down and absorb these nutrients. Some research shows that eating eggs helps improve body composition by increasing lean muscle and reducing body fat.

It's important to note that the cholesterol in egg yolks has been linked with an increased risk ofheart disease. But you may be able to ditch the yolks and still reap the benefits. One study found that eating egg whites was as effective for muscle growth as eating the whole egg.

2. Greek yogurt

Thick and creamy,Greek yogurt is a high-quality protein source. Like eggs, it has all nine essential amino acids. When it comes to building muscle, Greek yogurt may be a better choice than plain yogurt. A serving of Greek yogurt contains17 g of protein. That's nearly double the amount in the same portion of plain yogurt.

And, if you're watching your carb intake, Greek yogurt has about half as much as regular yogurt. Even if you're not concerned about carbs, watch out for added sugar when buying yogurt. Flavored yogurts typically have a lot of added sugar. For example, a container of strawberry-flavored Greek yogurt contains nearly four times as much sugar asplain Greek yogurt.

3. Oatmeal

A balanced diet to help build muscle isn't all about protein.Carbohydrates matter, too. Carbs are your body's main source of energy. Your body stores carbs in your muscles as glycogen, areadily available fuel for strenuous workouts. Carbs are also crucial to eatpost-workout to refill lost muscle glycogen and jumpstartrecovery.

Whole-grain oats are one of the healthiest sources of complex carbohydrates. Your body digests oats slowly. This provides steady energy to get you through your workouts. You can have oats as a pre- or post-workout snack or hearty breakfast. They're easy to prepare and customize to your liking. Add high-protein foods, like nuts or nut butter, and top with fruit. Or try savory oatmeal with steel-cut oats, eggs, avocado, and sautéed spinach.

4. Almonds

Almonds are small but mighty. Just an ounce contains 6 g of protein.

This tree nut doesn't provide all the essential amino acids. But, when you pair almonds with other incomplete and complete proteins throughout the day, your body gets what it needs to maintain muscle.

Almonds are also a rich source ofpolyphenols. These plant compounds have antioxidant and anti-inflammatory properties. According to one study, the polyphenols in almonds may help your body recover from strenuous exercise. They were shown to decrease muscle damage and reduce post-workout fatigue. But more research is needed to confirm these findings.

5. Edamame

Edamame are young soybeans that you can eat shelled.Soy is one of the few plant-based sources of complete protein.

There isn't much research on soy's muscle-building benefits. But research suggests that it may help active people build lean muscle mass as effectively as the ever-popular whey protein. (Whey protein comes from cow's milk.) So these findings are good news if you want to eat a plant-based diet or reduce your intake of animal foods.

Soybeans contain monounsaturated and polyunsaturated fats. Theseheart-healthy fats are much better for you than the saturated fats found in many animal protein sources.

6. Pumpkin seeds

Pumpkin seeds aren't just for Halloween. You can eat pumpkin seeds raw or roasted. They're a convenient snack or topping for soups and salads. This plant-based protein is full of vitamins and minerals, and you can eat it all year round. For example, it's rich inmagnesium andiron, which help keep your muscles healthy. Both of these minerals may help youmaintain muscle mass as you age and help prevent muscle damage.

7. Quinoa

Quinoa is another plant-based complete protein with all the essential amino acids. Quinoa is aseed. But it's often grouped with grains, like brown rice, because it's typically eaten like a grain. It's a relatively rich protein source compared to grains, with 8 g per cooked cup. While that won't meet all of your protein needs, it can add a significant amount to your meal.

Quinoa is also agood source of iron and complex carbohydrates that provide energy and refill your muscles' glycogen stores after exercise. If you don't adequatelyreplenish muscle glycogen, you may feel fatigued and notice your performance decline in future workouts.

8. Salmon

Salmon is full ofomega-3 fatty acids. These healthy fats help reduce inflammation throughout your body.Studies show that omega-3 can help reducemuscle soreness from eccentric exercise.Eccentric exercise is the muscle lengthening phase of a movement, such as lowering a weight in a biceps curl.

Including omega-3 fatty acids in your diet may go a long way toward building muscle. A study found that consuming at least 2 g of omega-3s dailyincreased muscle mass and walking speed in older adults.

A 3.5 oz serving of Atlantic salmon contains about 2 g of omega-3s and a big boost (20 g) of high-quality protein. Salmon varieties with lower fat, like sockeye and coho, will have fewer omega-3s.

9. Chicken breast

Chicken breast is a go-to food for many bodybuilders. It's high in protein (22 g of protein per serving) and leucine, easy to prepare, and versatile.

TheAmerican College of Sports Medicine recommends active adults get 1.2 g to 2 g of protein per kilogram of body weight per day. If you lift weights regularly, aim for the higher end of the spectrum to support muscle growth. For example, if you're a 180-pound person, that would mean eating about 100 g to 160 g of protein per day. In this case, one 3.5 oz serving of chicken would provide about 20% of your daily needs.

Chicken breast is also low in calories, which can help you stay lean, if that's your goal. Try removing the skin and using healthycooking methods to reduce saturated fat.

10. Tofu

Tofu is a soy-based curd product made by curdling soy milk and pressing it into solid blocks. It comes in different textures, from soft to extra firm. If you eat a plant-based diet, you can often substitute firm tofu for meat and poultry in many dishes, since it also takes on flavoring well and it's high in protein (firm tofu has 11 g of protein and 85 calories). You can also find tofu products withadded protein.

There's some debate about how well plant protein stacks up against animal protein for muscle growth. Some research suggests thatanimal protein is better. Animal protein sources contain all essential amino acids and may be easier to digest than plant protein.

But other studies suggest that plant and animal protein are equally effective for building muscle. Areview found that soy and whey protein increase muscle mass and strength during resistance training.

Protein content in foods that support muscle gain

Here's how the protein-rich, muscle-supporting foods that we talked about above compare.

Food	Serving size	Protein
Eggs	1 large egg	6 g
Almonds	1 oz	6 g
Pumpkin seeds	1 oz	8 g
Quinoa	1 cup	8 g
Tofu	3.5 oz	11 g
Greek yogurt	6 oz	17 g
Edamame	1 cup	18 g
Salmon	3.5 oz	20 g
Chicken breast	3.5 g	22 g

EXPERT PICKS: WHAT TO READ NEXT

• Weight lifting isn't just for athletes. It can help people of all fitness levels build strong muscles and bones. Here'show to start lifting weights.

• How many reps and sets should you do to build muscle? Find out what experts say about effective strength training.

• Proper recovery is critical for building muscle.Eat these foods to help you recover and refuel after exercise.

What foods to avoid when trying to gain muscle gain

Including muscle-building foods in your diet is just one part of the equation. You'll also want to limit or avoid certain foods and drinks while trying to build muscle. This includes foods that are high in unhealthy fats,added sugars, and empty calories that can hinder your recovery and zap your energy.

Examples of foods to avoid include:

• Fried foods

• Candy

• Pastries

• Soda

• Processed meats (hot dogs, sausage)

• Sugary breakfast cereals

• Alcohol

Building muscle requires a multifaceted approach, including lifestyle habits, such as:

• Staying hydrated

• Working out consistently

• Gradually increasing exercise intensity to avoidplateaus

• Getting agood night's sleep

• Managing stress levels

The bottom line

The best muscle-building foods are high in protein, contain complex carbohydrates, and provide healthy fats. Examples include lean meats and fish, nuts and seeds, beans, and whole grains. Fresh vegetables and fruits also contain vitamins, minerals, and antioxidants, which are important for muscle growth and recovery.

References

Bagheri, R., et al. (2021). Whole egg vs. egg white ingestion during 12 weeks of resistance training in trained young males: A randomized controlled trial. Journal of Strength and Conditioning Research.

Berrazaga, I., et al. (2019). The role of the anabolic properties of plant- versus animal-based protein sources in supporting muscle mass maintenance: A critical review. Nutrients.

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Hody, S., et al. (2019). Eccentric muscle contractions: Risks and benefits. Frontiers in Physiology.

Huang, Y. H., et al. (2020). Effects of omega-3 fatty acids on muscle mass, muscle strength, and muscle performance among the elderly: A meta-analysis. Nutrients.

Lopez, M. J., et al. (2024). Biochemistry, essential amino acids. StatPearls.

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Messina, M., et al. (2018). No difference between the effects of supplementing with soy protein versus animal protein on gains in muscle mass and strength in response to resistance exercise. International Journal of Sports Nutrition and Exercise Metabolism.

Mu, H., et al. (2023). Research progress of quinoa seeds (Chenopodium quinoawild): Nutritional components, technological treatment, and application. Foods.

Murray, B., et al. (2018). Fundamentals of glycogen metabolism for coaches and athletes. Nutrition Reviews.

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Nieman, D. C., et al. (2023). Almond intake alters the acute plasma dihydroxy-octadecenoic acid (DiHOME) response to eccentric exercise. Frontiers in Nutrition.

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Vinke, J. S. J., et al. (2023). Iron deficiency is related to lower muscle mass in community-dwelling individuals and impairs myoblast proliferation. Journal of Cachexia, Sarcopenia, and Muscle.

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GoodRx Health has strict sourcing policies and relies on primary sources such as medical organizations, governmental agencies, academic institutions, and peer-reviewed scientific journals. Learn more about how we ensure our content is accurate, thorough, and unbiased by reading our editorial guidelines.

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