6 Foods That Can Help Increase Muscle Mass 💪
Food alone won’t build substantial muscle without resistance training, but getting enough protein and calories gives your body the raw materials it needs for muscle growth and recovery. Research consistently finds that protein intake works best alongside resistance exercise.
1. Eggs 🥚
Eggs provide high-quality protein and all the essential amino acids needed for muscle protein synthesis.
2. Chicken or turkey 🍗
Lean poultry is a convenient source of protein with relatively little carbohydrate, making it easy to include in meals.
3. Fish 🐟
Fish such as salmon, tuna, and sardines provide protein, and fatty fish also provide omega-3 fats.
4. Greek yogurt or milk 🥛
Dairy provides complete protein, including leucine, an amino acid involved in stimulating muscle protein synthesis.
5. Beans and lentils 🫘
They’re useful plant-based protein sources and also provide fiber and other nutrients. Combining different plant proteins throughout the day can help provide all the essential amino acids.
6. Soy foods 🌱
Tofu, tempeh, edamame, and soy milk provide substantial protein and are particularly useful for people following a vegetarian or mostly plant-based diet.
The key isn’t one “muscle-building” food
For people who exercise regularly, evidence suggests that roughly 1.4–2.0 g of protein per kg of body weight per day is sufficient for most exercising individuals.
For example, someone weighing 70 kg (154 lb) might aim for roughly 98–140 g of protein per day, depending on their training and overall diet
