6 Foods That Can Help Support Muscle Growth
Food alone doesn’t build muscle—adequate protein plus resistance exercise is the key combination. Protein provides the amino acids your muscles need to repair and grow, while strength training provides the stimulus.
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News in Health
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Six excellent choices are:
Eggs — A convenient source of high-quality protein and essential amino acids.
Greek yogurt — Provides substantial protein along with calcium; choose plain or low-added-sugar varieties.
Fish, especially salmon — Provides protein plus omega-3 fats. Salmon is also a nutrient-dense seafood choice.
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National Institute on Aging
Chicken or lean meat — Concentrated sources of protein that can make it easier to meet protein needs without eating huge portions.
Beans and lentils — Provide plant protein, fiber, and other nutrients. They’re particularly useful when combined with other protein sources.
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National Institute on Aging
Nuts and seeds — Provide protein, healthy fats, and calories, making them useful for people who struggle to eat enough.
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National Institute on Aging
For adults over 50
Getting enough protein throughout the day may be particularly helpful because aging reduces the muscle’s responsiveness to protein. Research supports distributing protein among meals rather than consuming almost all of it at dinner.
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PubMed Central (PMC)
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A practical meal might be eggs at breakfast, Greek yogurt as a snack, chicken or beans at lunch, and fish at dinner, combined with vegetables, whole grains, and healthy fats.
If you have kidney disease, don’t dramatically increase protein without discussing it with your healthcare professional, since protein needs can differ depending on kidney function and other health conditions.
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