- Regular strength (resistance) training
- Eating enough protein and calories
- Getting adequate sleep and recovery
Here are six foods that can support muscle growth:
- Eggs
- A high-quality source of protein containing all the essential amino acids needed for muscle repair and growth.
- Chicken or turkey
- Lean poultry provides plenty of protein with relatively little saturated fat.
- Fish
- Salmon, tuna, and other fish provide protein, and fatty fish like salmon also contain omega-3 fats, which support overall health.
- Greek yogurt or cottage cheese
- Rich in protein, including casein, which digests slowly and may help support muscle repair between meals or overnight.
- Beans, lentils, and soy foods
- Excellent plant-based protein sources that also provide fiber, vitamins, and minerals.
- Milk
- Contains both whey and casein proteins, along with calcium and other nutrients that support bone and muscle health.
Don’t forget carbohydrates
Protein is important, but carbohydrates help fuel your workouts. Whole grains, fruit, potatoes, rice, and oats can provide energy for exercise and help replenish muscle glycogen afterward.
How much protein do you need?
Most adults can meet their needs through food. People who regularly do strength training often benefit from a higher protein intake than sedentary adults, spread across meals during the day. The exact amount depends on factors such as age, body size, activity level, and health conditions.
Do you need supplements?
Not necessarily. Most people can build muscle with a balanced diet and consistent exercise. Protein powders can be convenient if it’s difficult to meet protein needs through food, but they are not required for muscle growth.
For the best results, pair a protein-rich diet with progressive strength training, adequate calories, and enough sleep.
