30 muscle-building foods to fuel your goal
To build muscle, individuals need to consider nutrition alongside resistance training. Certain foods can help build muscle, replenish nutrients, and avoid fatigue.
Protein is a key macronutrient, but a person also needs to eat carbohydrates to replenish glycogen and avoid fatigue.
This article explains the importance of nutrition and what to eat to build muscle.
It also lists 30 foods with sufficient amounts of protein, including those suitable for a plant-based diet, and discusses additional health benefits these foods may have.
The importance of nutrition
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| 30 muscle-building foods to fuel your goal The importance of nutrition |
Eating the right foods can help someone build muscle, recover from training, and maintain their energy levels.
The International Society of Sports Nutrition (ISSN) advises that consuming 1.4--2.0 grams (g) of protein per kilogram (kg) of body weight per day is sufficient for most exercising individuals to build and maintain muscle mass.
People performing high-intensity resistance training may benefit from up to 3 grams of protein per kg of body weight daily.
To build muscle optimally, individuals also need to consume enough carbohydrates. Carbohydrates replenish glycogen stores in the muscles and liver and help to avoid fatigue during training.
The ISSN suggests that consuming 45--55% of daily calories as carbohydrates is sufficient for a general fitness program. However, people taking part in high-volume training may require more.
To support any training program, including resistance training, people need to eat a healthy diet that includes vitamins, minerals, and healthy fats. They should also make sure are adequately hydrated.
Vitamins, minerals, and water help people perform well, recover from exercise, and maintain their general health.
To optimally build lean muscle mass, it is also essential to create a calorie surplus by consuming more calories than a person burns.
Muscle-building foods
The following are foods containing protein to help someone build muscle. Some also contain carbohydrates and fibre, while many others contain beneficial micronutrients.
Eggs
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| Poached Eggs |
A boiled or poached egg contains 6.28g of protein.
Eggs contain the amino acid leucine, which research indicates is essential for muscle synthesis.
Eggs are also a suitable source of B vitamins that people need to produce energy.
Chicken
A medium chicken breast without skin weighing 120 g contains 35.5 g of protein.
Chicken without the skin is a low-fat protein source that someone can easily add to different meals and recipes.
Turkey
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| 30 muscle-building foods to fuel your goal Turkey Drumstick |
A cup of chopped turkey contains 37.23 g of protein, while a turkey drumstick contains nearly 27 g of protein.
Like chicken, turkey is a low-fat protein source that is adaptable to different meals and recipes.
Greek yogurt
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| 30 muscle-building foods to fuel your goal |
Five ounces (oz) of Greek yogurt contains 12--18 g of protein.
A person could add some carbohydrate-rich bananas to their Greek yougurt for a healthy snack after training.
Cottage cheese
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| 30 muscle-building foods to fuel your goal |
Part-skimmed cottage chees contains 14 g of protein per half-cup.
Cottage cheese is also rich in calcium for healthy bones.
Salmon
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| 30 muscle-building foods to fuel your goal |
A 227 g salmon steak contains 58.5 g of protein.
Salmon also contains omega-3 fatty acids, which have health benefits, including preventing muscle loss in older adults.
Tuna
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| 30 muscle-building foods to fuel your goal |
Tuna fish is a suitable source of omega-3 fatty acids besides their benefits for general health and inflammation.
Research suggests omega-3 fatty acids may also improve muscle size and strength.
Tuna contains 7 g of protein per ounce.
Milk
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| 30 muscle-building foods to fuel your goal |
Skimmed or 1% fat milk contains 8 g of protein per 8 oz, and high protein milk contains 13 g of protein per 8 oz.
As long as individuals tolerate milk, it can be a healthy choice to boost protein and hydration after exercise.
Milk also contains calcium which people require for healthy bones.
Jerky
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| 30 muscle-building foods to fuel your goal |
Dried beef or turkey jerky contains 10--15 protein per oz.
Jerkey can be a protein-rich snack that people can easily transport when going to the gym.
Whey protein powder
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| 30 muscle-building foods to fuel your goal |
Whey protein isolate powder contains 50 g of protein per 3 scoops.
If someone tolerates whey protein powder, they can boost their protein intake by making shakes and drinks.
Soy protein powder
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| 30 muscle-building foods to fuel your goal |
Soy protein powder contains around 25 g of protein per scoop.
People who eat a plant-based diet may find soy protein powder a valuable addition to boost their protein intake. They can pass it to a smoothie along with some fruit and plant-based milk.
Lean Beef
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| 30 muscle-building foods to fuel your goal |
Lean beef contains just over 23 g of protein per 4 oz. It also contains selenium, zinc, and iron, which are essential for energy and recovery.
Edamame
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| 30 muscle-building foods to fuel your goal |
Edamame beans are immature soybeans. Some people use them in Asian cooking.
Fresh or frozen edamame beans contain 6 g of protein per half-cup. Adding them to a quick stir fry can make a healthy meal, perhaps with some other beans or chicken for extra protein.
One oz of dry-roasted edamame beans contains 13 g of protein, which is a suitable option as a quick and convenient snack.
Quinoa
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| 30 muscle-building foods to fuel your goal |
A 2020 review suggests that quinoa has an exceptional profile due to its:
- high protein
- balanced amino acid profile
- fibre content
- range of vitamins and minerals
- antioxidants
- absence of gluten
Chickpeas
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| 30 muscle-building foods to fuel your goal |
Brown rice
Tofu
When manufacturers prepare tofu with nigari, it is also an excellent source of calcium for healthy bones. It contains 345 milligrams (mg) of calcium per 100g.
Seeds
Seeds are a suitable source of healthy fats, fibre, and minerals such as magnesium and zinc.
A half-cup of roasted sunflower seeds contains just under 14 g of protein, while a half-cup of roasted pumpkin and squash seeds contains around 18 g of protein.
People can eat seeds as a snack or sprinkle them on breakfasts, salads, or vegetables.
Seafood
- amino acids, particularly taurine
- fibre
- vitamins and minerals
- omega-3 fatty acids
Peanuts
Two tablespoons of peanut butter contain 7 g of protein.
Walnuts
A cup of chopped shelled walnut halves contains 15.2 g of protein and 9 g of omega-3 fatty acids, which may benefit muscle building.
Buckwheat
Buckwheat is a seed that people can use as a grain or flour. Retailers sometimes market buckwheat as groats or kasha.
Buckwheat is a valuable addition to a plant-based diet, and people can use it in place of rice or flour to make protein pancakes.
Lean pork
Lean pork or fresh ham contains nearly 40 g of protein per cup.
The authors suggested that pork is a nutritious meat that does not negatively impact someone’s cardiovascular risk.
Bison
Lentils
Lentils provide a protein source for people following plant-based diets, and someone can achieve a balanced amino acid profile by combining lentils with whole grains such as brown rice.
Beans
Beans are a valuable source of protein for people eating plant-based diets.
Kidney beans, black beans, and navy beans contain 8 g of protein per half-cup.
Almonds
A cup of dry roasted almonds without salt contains nearly 29 g of protein.
Nuts also provide fibre to help keep someone fuller for longer and B vitamins for energy during training.
Cheese
A cup of diced cheddar cheese contains around 30 g of protein, while a cup of mozzarella cheese has over 31 g of protein.
High protein cereals
Some packaged cereals are higher in protein, with between 7 and 15 g of protein per portion.
Eating high-protein cereals for breakfast also offers a source of carbohydrates and fibre.
Soy milk
Soy milk is a suitable protein source for people who follow a plant-based diet or are intolerant to dairy milk.
An 8 oz portion of soy milk contains 7 g of protein.
Summary
People need a variety of protein sources and amino acids to build muscle during training.
They can choose from many common animal- and plant-based foods and combine these with adequate amounts of carbohydrates.
Protein foods, such as oily fish, may have additional benefits for health and exercise.
Individuals should ensure they consume essential vitamins and minerals in their diet for energy, performance, and recovery. They should also make sure they are adequately hydrated.
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