One cup grams of frozen edamame provides around 18 grams of protein and 8 grams of fiber. It also contains large amounts of folate, vitamin K, and manganese Among other functions, folate helps your body process amino acids, the building blocks of protein In fact, folate may be important for optimal muscle mass and strength, particularly in older adults Foods with carbohydrates can help provide this energy Cooked quinoa contains about 40 grams of carbs per cup grams , along with 8 grams of protein, 5 grams of fiber, and hearty amounts of magnesium and phosphorus Magnesium plays an important role in the function of your muscles and nerves, both of which are used every time you move If you are looking to add protein to your diet without consuming too many calories, these very lean sources of protein may be good choices.

Three ounces 85 grams of scallops provide around 17 grams of protein and fewer than calories Many different types of meat can be made into jerky, so the nutrition facts vary. Most fat is removed from lean jerky during processing, so almost all calories in jerky come directly from protein.

These animal sources of protein are high in quality and stimulate muscle growth Each 1-cup gram serving of canned chickpeas contains around 15 grams of protein and 45 grams of carbs, including 13 grams of fiber As with many plants, the protein in chickpeas is considered lower quality than that in animal sources.

However, it can still be part of a balanced muscle building diet Peanuts contain a mix of protein, fat, and carbs. A 1-ounce gram serving contains 7 grams of protein, 6 grams of carbs, and large amounts of unsaturated fat Each 1-ounce gram serving of peanuts contains around calories Additionally, nuts are thought to play an important role in an overall healthy diet One cup grams of cooked buckwheat groats contains around 6 grams of protein, along with plenty of fiber and other carbs Buckwheat has become a very popular health food due to its impressive vitamin and mineral content.

It contains high amounts of B vitamins, magnesium, manganese, and phosphorus These vitamins and minerals can help your body stay healthy and able to perform muscle building exercises Tofu is produced from soy milk and often used as a meat substitute.

Each half-cup gram serving of raw tofu contains 10 grams of protein, 6 grams of fat, and 2 grams of carbohydrates Tofu is also a good source of calcium, which is important for proper muscle function and bone health Soy protein, found in foods like tofu and soybeans, is considered one of the highest quality plant proteins For all these reasons, foods containing soy protein are great options for vegans and vegetarians.

Pork tenderloin is a lean cut of meat that provides Some research has shown that pork has effects similar to those of other muscle building foods, such as beef and chicken Milk provides a mix of protein, carbohydrates, and fats Similar to other dairy products, milk contains both fast- and slow-digesting proteins This is thought to be beneficial for muscle growth.

In fact, several studies have shown that people can increase their muscle mass when they drink milk in combination with weight training 56 , One ounce 28 grams of roasted almonds provides 6 grams of protein and large amounts of vitamin E, magnesium, and phosphorus Among other roles, phosphorus helps your body use carbohydrates and fats for energy at rest and during exercise As with peanuts, almonds should be consumed in moderation due to their high calorie content.

Half a cup of blanched almonds contains more than calories Similarly to beef, bison provides about 22 grams of protein per 3-ounce gram serving However, some research has shown that bison may be better than beef in terms of the risk of heart disease If you like to eat red meat as part of your muscle building diet but also worry about your heart health, you could consider replacing some beef with bison.

Although cooked brown rice provides only 6 grams of protein per cup grams , it has the carbohydrates you need to fuel your physical activity Consider eating healthy carb sources like brown rice or quinoa in the hours leading up to exercise This may allow you to exercise harder, providing your body with a greater stimulus for your muscles to grow.

Plus, some research has shown that rice protein supplements can produce as much muscle gain as whey protein during a weight training program 63 , The best diet to build muscle should add —1, calories per day on top of your current dietary intake. You should eat foods that are rich in complex carbohydrates and high quality protein sources, which can be from both animals and plants A daily protein intake of 1.

You can reach this protein level by eating high quality protein sources throughout the day. You could also consider supplementing your diet with high quality protein supplements such as whey or casein. Consider using nutrition apps to track your daily protein intake Your diet is a very important part of building muscle.

Higher protein diets are helpful for muscle mass, contributing to muscle gains and greater strength when paired with resistance exercise High protein foods such as chicken, salmon, Greek yogurt, skim milk, and beans are some of the best foods to help you gain lean muscle Strive to hit a good balance of protein, carbohydrates, and healthy fats.

A registered dietitian, if you have access to one, or a healthcare professional can help you with questions about your specific nutritional needs. Eat 1. You should also eat enough carbohydrates, vitamins, minerals, and healthy fats to help support muscle growth and recovery.

Numerous foods can help you gain lean muscle. Many of them are high in protein and allow your muscles to recover and grow after you have been active. It is also important to consume carbohydrates and fats to provide fuel for exercise and physical activity.

To reach your goal of gaining lean muscle, focus on exercising regularly and eating more calories each day from nutritious foods like the ones listed in this article.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Counting macronutrients is a popular method for achieving health goals like weight loss or building muscle.

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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 26 Muscle Building Foods to Add to Your Diet. Medically reviewed by Peter Pace, MS, RDN, CSCS, CPT — By Grant Tinsley, Ph.

Muscle building foods FAQs Bottom line. Place chicken in a pan and cook for minutes. Add rest of curry powder and pour in chicken stock, scraping bits off the bottom of pan and stir. Add lentils in, lower heat to simmer, stir and let cook for 20 minutes.

Serv in a bowl. See more recipes like this that are specific to athletes by checking out the free NASM recipe book for athletes. Brad is a trained Exercise Physiologist, Molecular Biologist, and Biostatistician.

He received his B. from Washington State University and a Masters of Science in Biomechanics at the University of Idaho, and completed his PhD at the University of Idaho. Currently, Dr.

Dieter is the Chief Scientific Advisor at Outplay Inc and Harness Biotechnologies, is co-owner of Macros Inc and is active in health technology and biotechnology. In addition, he is passionate about scientific outreach and educating the public through his role on Scientific Advisory Boards and regular writing on health, nutrition, and supplementation.

Want to learn more in Brad's areas of expertise? Check out his NASM product recommendations. org Fitness CPT Nutrition CES Sports Performance Workout Plans Wellness.

Nutrition Hypertrophy Behavior Change Meals for Gaining Muscle: The Right Nutrition for Muscle Growth. Outside of significant hormonal changes e. The energy to grow tissue comes from the food we consume in the form of calories.

You can bulk up in a clean way just by following strategic nutritional planning. Let's dive in! How Many Calories Do You Need To Gain Muscle? How Much Protein and Carbohydrates Do You Need To Gain Muscle? Constructing Recipes for Gaining Muscle Recipes for gaining muscle should have three primary goals: 1 the correct calorie amount 2 adequate protein intake 3 sufficient carbohydrates intake In addition to these three primary goals, recipes for gaining muscle should also include a robust micronutrient e.

Add diced pepper and spinach to pan and cook until peppers are soft and spinach is wilted. Add chicken and cook thoroughly. Add 2 eggs and stir continuously while cooking.

Add cooked quinoa. Add salt and pepper. Place in a bowl and serve. Pour in a glass and serve Lunch Meal: Cashew Chicken Stirfry Ingredients 5 oz Chicken, diced ¼ cup cashews 5 tbsp soy sauce 5 tbsp hoisin sauce 1 clove minced garlic ½ tbsp rice vinegar ½ teaspoon cornstarch ½ tsp sesame oil 5 cups mixed veggies 1 cup cooked rice Directions 1.

References Slater GJ, Dieter BP, Marsh DJ, Helms ER, Shaw G, Iraki J. Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training.

Front Nutr. doi: PMID: ; PMCID: PMC Morton RW, Murphy KT, McKellar SR , et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults British Journal of Sports Medicine ; The Author.

Brad Dieter Brad is a trained Exercise Physiologist, Molecular Biologist, and Biostatistician. Related Posts. Nutrition Hypertrophy Behavior Change Considering Medication for Obesity?

Here's What You Need to Know. Nutrition Hypertrophy Behavior Change The Blue Zone Diet: What to Eat to Live Longer. Sign up to receive content, exclusive offers, and much more from NASM!

Popular Recent. Protein and Weight Loss: How Much Protein Do You Need to Eat Per Day? By Brad Dieter. Resting Metabolic Rate: How to Calculate and Improve Yours By Fabio Comana.

Soy can have a reputation as a lesser-than protein source when compared to animal proteins. But soy proteins like soybeans, tofu, miso, and soy milk can build strength and increase muscle mass when combined with resistance training, according to one meta-analysis. A little over 3 ounces of extra-firm tofu provides about 9 grams of protein, according to the USDA.

Foods that are higher in added sugar—desserts, sugar-sweetened beverages, many snack foods—are rich in carbohydrates. Not to mention, consuming excess added sugar is also linked with the development of fat within muscles and in the liver among other results , points out an umbrella review.

So while you might need some extra carbs to assist in muscle development, you should aim to get most carbs from nutrient-dense sources, like whole grains, legumes, and starchy veggies. For many folks, sources of extra calories that could be good swap-outs include ultra-processed foods, such as fast food, many frozen foods, chips, or snack mixes.

In addition, one review has shown that alcohol consumption, particularly after exercise, impairs muscle protein synthesis. Follow these five smart strategies:. Do you always stick to salmon when you eat fish?

Are you a daily chicken and veggies person? Know that switching things up is beneficial for muscle-growing goals. An especially good time of day to drink it is before bed. Make sure each meal or snack contains a source of protein, Barth says. She recommends aiming for 20 to 30 grams of protein at each meal, with the goal to have three meals per day.

Planning out your meals will ensure that you hit your protein targets. Muscle growth happens over time and it can be a long process. Focus on the process of muscle building and know that progress will come.

Muscle growth is a two-step process involving both resistance exercise and adequate protein consumption. The current RDA for protein intake may not be enough for active people, so aim to consume one-half to one gram of protein per pound of body weight each day.

Good dietary protein sources include both plant- and animal-based foods, so getting the protein you need to support your muscle-building goals can fit into your everyday diet.

This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment.

Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or immediately.

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Home Arrow Recover Arrow Nutrition Add These 11 Muscle-Building Foods to Your Grocery List Get the muscle gains you're after with the help of these protein-packed foods. In this article Arrow What Are Muscle-Building Foods?

Arrow Why Protein Is Crucial for Building Muscles Arrow 11 High-Protein Foods for Muscle Building Arrow Foods to Avoid When Building Muscle Arrow How to Incorporate Muscle-Building Foods Into Your Diet Arrow The Takeaway Arrow. Why Protein Is Crucial for Building Muscles.

How Much Protein Do You Need for Muscle Building? Lean Meats. Protein Powders. Cottage Cheese. Williams says, "I love chocolate milk! Just be sure to compare labels and make your choice based on brands that contain less added sugar.

In addition to the foods you consume, it is absolutely essential to include resistance training to maintain and build muscle. Resistance training, often called strength training, is a form of exercise that utilizes opposing forces to make your muscles stronger. Further, it is one of the best ways to keep and build lean muscle to prevent sarcopenia muscle loss and osteopenia bone loss.

Strong muscles support the bones, reduce the risk of injury and keep your body moving properly. By including resistance training and increasing muscle, you may also notice that your weight-loss goals become easier. Muscle tissue burns more calories at rest than fat tissue burns.

So by building and retaining more lean muscle mass, you will burn more calories each day, even when at rest. American College of Sports Medicine guidelines recommend including resistance training a minimum of two times each week.

If you aren't comfortable in a gym or using added weights, even your body weight can act as resistance. Include exercises like wall squats, body-weight squats, planks, pushups and lunges to get a full-body resistance workout that you can do from the comfort of your own home and without any equipment.

Nutrition and exercise work together and complement each other to improve muscle mass and function. The research is clear: By implementing a balanced diet, including key muscle-building foods and exercise, with a specific focus on resistance training at least two days each week, you can build muscle to feel stronger, move better and enjoy a more active lifestyle at any age.

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Healthy Eating Best Healthy Foods. By Julie Floyd Jones is a personal trainer and instructor whose work has appeared in EatingWell , Cooking Light , eMedihealth and other publications and websites.

Julie Floyd Jones. EatingWell's Editorial Guidelines. Genetics: Your genes play a significant role in how easily you can build muscle. Some people may have a higher proportion of fast-twitch muscle fibers, which have greater growth potential.

The natural distribution of muscle and body fat also varies among individuals, which Crumble Smith explained can affect the speed and location of muscle growth. Nutrition: Nutrition matters too. To build muscle, you need to eat enough protein for muscle repair and growth.

You may need to consume more calories than you burn to create an energy surplus. At the same time, you need to eat enough carbohydrates and fats to fuel your workouts and help with recovery. Training: Crumble Smith said the most important element of gaining muscle is doing regular resistance or strength training exercises.

The key principles of effective resistance training are consistency, intensity, recovery, and progressive overload. Progressive overload means gradually increasing the weight, frequency, or number of repetitions in your routine to challenge your muscles.

Muscle-building exercise can also improve heart health and lower the risk of cardiovascular diseases. Here are some of the most common mistakes that can hinder muscle growth and how to correct them, according to experts.

Eating protein, such as lean meats, dairy products, and seafood, is crucial for muscle repair and growth. Crumble Smith said the recommendation is 1. Muscles need a calorie surplus to grow. Eldayrie said that if your body is in a caloric deficit, its ability to grow muscle is limited.

Insufficient calorie intake can create energy deficits, prompting your body to use muscle for energy instead of growth. It can be helpful to track your calorie intake with an app, so you can make adjustments as needed. If you are still having trouble boosting your calorie intake or if you have questions about what your body needs, talk to a registered dietitian.

Not eating enough of them can lead to reduced performance and slower recovery. Crumble Smith recommends including a variety of whole grains and minimally processed carbohydrates in your diet, such as quinoa, brown rice, potatoes, sweet potatoes, and oats. Water is key for all bodily functions, including muscle contraction and repair.

Dehydration comes with symptoms like muscle cramps, fatigue, and decreased exercise performance. Not sure how much water you need? Crumble Smith recommends using half your body weight as a starting point to figure out how many ounces per day to drink.

If you weigh pounds, your baseline hydration goal could be 70 ounces of water or about 8 cups per day, and you can adjust according to your activity. According to the Academy of Nutrition and Dietetics, the recommended total fluid intake from food and drinks varies by age and sex.

However, the general recommendation is about For just water alone, women need about nine cups of fluid per day, and men need about 13 cups to replace fluids that are lost throughout the day.

To prevent dehydration, sip water consistently throughout the day, especially before, during, and after workouts. Remember that foods with a high water content like some fruit can also help you reach your daily hydration goal. Plus, eating too many protein bars or shakes can also lead to unpleasant gastrointestinal side effects.

Crumble Smith suggests adding more healthy fats, such as avocados, nuts, seeds, fatty fish like salmon and mackerel , and olive oil, to your diet.