That headline is partly true but oversimplified. No food alone will increase muscle mass—muscle growth happens when you combine resistance exercise, enough calories, and sufficient protein.
Here are 6 foods that can support muscle growth:
- Eggs
- High-quality protein with all essential amino acids.
- Rich in leucine, which helps stimulate muscle protein synthesis.
- Chicken breast
- Lean source of complete protein.
- Helps repair and build muscle after exercise.
- Greek yogurt
- Contains both whey and casein proteins, making it useful for muscle recovery.
- Also provides calcium.
- Salmon
- High in protein and omega-3 fatty acids.
- Omega-3s may support muscle function and recovery.
- Lentils
- A good plant-based protein source.
- Also provide fiber, iron, and complex carbohydrates for energy.
- Cottage cheese
- Rich in casein protein, which digests slowly and may support muscle maintenance, especially overnight.
What matters most
To build or maintain muscle, especially as you get older:
- Eat enough protein throughout the day (rather than all at one meal).
- Do strength or resistance exercises 2–3 times per week if your health allows.
- Get enough calories and sleep to support recovery.
For older adults, maintaining muscle is especially important because it helps preserve strength, balance, and independence.
If you’re over 60, I can also suggest a high-protein meal plan and simple home exercises that are appropriate for maintaining muscle mass.
