14 Best Foods to Build Muscle, and What to Avoid

Reviewed by Alexandra Schwarz, MD | November 30, 2023

Key takeaways:

Your diet supplies nutrients that support muscle growth and recovery after exercise.
High-protein foods –– such as chicken, fish, and tofu –– provide amino acids that help your body repair muscle damage and build muscle.
The best muscle-building foods may also contain other nutrients, like omega-3 fatty acids and iron, that help fuel muscle growth.

Reviewed by Alexandra Schwarz, MD | November 30, 2023

Building muscle requires more than lifting weights. You’ll also need to eat a well-rounded diet high in nutrients that help your muscles repair and grow. Eating protein is essential for muscle building. But other nutrients –– including carbohydrates, fats, vitamins, and minerals –– also play important roles.

Not sure where to start? We’ve got you covered. From breakfast to dinner and the occasional midnight snack, these muscle-building foods can help you get lean and strong.

1. Eggs

Eggs are a complete protein. This means they contain all the essential amino acids, which help your body build and repair muscle. Incomplete proteins lack one essential amino acid or more. In particular, eggs are high in leucine, an amino acid that’s particularly important for building muscle.

They’re also a highly digestible source of protein. That means your body can easily break down and absorb these nutrients. Some research shows that eating whole eggs is better than egg whites for increasing lean muscle and reducing body fat.

2. Greek yogurt

Thick and creamy, Greek yogurt is a high-quality protein source. Like eggs, it has all nine essential amino acids, making it a complete protein.

When it comes to building muscle, Greek yogurt may be a better choice than plain yogurt. A 6 oz container of Greek yogurt contains 17 g of protein. That’s nearly double the amount in the same portion of plain yogurt.

And, if you’re watching your carb intake, Greek yogurt has about half as much as regular yogurt. Even if you’re not concerned about carbs, watch out for added sugar when buying yogurt. Flavored yogurts typically have a lot of added sugar. For example, a container of strawberry-flavored Greek yogurt contains three times as much sugar as plain Greek yogurt.

3. Oatmeal

A balanced diet to help build muscle isn’t all about protein. Carbohydrates matter, too. Carbs are your body’s main source of energy. Your body stores carbs in your muscles as glycogen, a readily available fuel for strenuous workouts. Carbs are also crucial to eat postworkout to refill lost muscle glycogen and jump-start recovery.

Whole-grain oats are one of the healthiest sources of complex carbohydrates. Your body digests oats slowly. This provides steady energy to get you through your workouts. You can have oats as a pre- or postworkout snack or hearty breakfast. They’re easy to prepare and customize to your liking. Add high-protein foods, like nuts or nut butter, and top with fruit. Or try savory oatmeal with steel-cut oats, eggs, avocado, and sautéed spinach.

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4. Almonds

Almonds are small but mighty. Just 1 oz contains 6 g of protein, making them the tree nut with the highest protein. They don’t provide all the essential amino acids. But, when you pair almonds with other incomplete and complete proteins throughout the day, your body gets what it needs to maintain muscle.

Almonds are also a rich source of polyphenols. These plant compounds have antioxidant and anti-inflammatory properties. According to one study, the polyphenols in almonds may help your body recover from strenuous exercise. They were shown to decrease muscle damage and reduce postworkout fatigue. But more research is needed to confirm these findings.

5. Peanuts

Peanuts aren’t technically nuts, but legumes, like beans and chickpeas. So they have a lot of protein: One ounce of peanuts has 7 g of protein.

6. Edamame

Edamame are young soybeans that you can eat shelled. Soy is one of the few plant-based sources of complete protein.

There isn’t as much research on soy’s muscle-building benefits compared with whey protein (from cow’s milk). But research suggests that it may help active people build lean muscle mass as effectively. So these findings are good news if you want to eat a plant-based diet or reduce your intake of animal foods.

Soybeans contain monounsaturated and polyunsaturated fats. These heart-healthy fats are much better for you than the saturated fats found in many animal protein sources.

7. Pumpkin seeds

Pumpkin seeds aren’t just for Halloween. They’re a convenient high-protein snack or topping for soups and salads. You can eat pumpkin seeds raw or roasted.

This plant-based protein is full of vitamins and minerals, and you can eat it all year round. For example, it’s rich in magnesium and iron, which help keep your muscles healthy. Both of these minerals may help you maintain muscle mass as you age and help prevent muscle damage.

8. Quinoa

Quinoa is another plant-based complete protein with all the essential amino acids. Quinoa is technically a seed, but it’s often grouped with other grains. It’s a relatively rich protein source compared to grains, with 8 g per cooked cup.

Quinoa is also a good source of iron and complex carbohydrates that provide energy and refill your muscles’ glycogen stores after exercise. If you don’t adequately replenish muscle glycogen, you may feel fatigued and notice your performance decline in future workouts.

9. Salmon

Salmon is a high-protein fish: a 3.5 oz serving of Atlantic salmon contains 20 g of high-quality protein. It also contains about 4 g of omega-3 fatty acids. These healthy fats help reduce inflammation and have heart-health benefits.

But omega-3s can also help you build muscle. Studies have found that having fish twice weekly and omega-3 supplements are linked to increased muscle mass in middle-aged and older adults.

10. Tuna

Tuna is another low-calorie, high-protein fish. A 3 oz serving of ahi tuna has 27 g of protein. Canned tuna is often more convenient and still offers a lot of protein with 20 g in 3 oz. Some types of tuna can be high in mercury, so it’s important to pay attention to the variety.

Fish protein is great for building and repairing muscle. Tuna also contains many vitamins and minerals important for strength and endurance, like iron and B vitamins.

11. Chicken breast

Chicken breast is a go-to food for many bodybuilders. It’s a complete protein (22 g of protein per serving), easy to prepare, and versatile. It’s also high in leucine and iron, which are important for building muscle.

Chicken breast is low in calories, which can help you stay lean, if that’s your goal. But know that dark meat chicken has more fat and calories. Try removing the skin and using healthy cooking methods to reduce saturated fat.

12. Tofu

Tofu is a soy-based curd product made by curdling soy milk and pressing it into solid blocks. It comes in different textures, from soft to extra firm. If you eat a plant-based diet, you can often substitute firm tofu for meat and poultry in many dishes, since it also takes on flavoring well and it’s high in protein (3 oz firm tofu has 9 g of protein and 71 calories). You can also find tofu products with added protein.

There’s some debate about how well plant protein stacks up against animal protein for muscle growth. Some research suggests that animal protein is better. Animal protein sources contain all essential amino acids and may be easier to digest than plant protein.

But other studies suggest that plant and animal protein are equally effective for building muscle. A review found that soy and whey protein increase muscle mass and strength during resistance training.

13. Cottage cheese

Cottage cheese has come back into the limelight recently, and for good reason. Not only does it pack a punch with protein, it’s also loaded with essential vitamins and minerals for strong muscles and bones. And it has a mild flavor, so you can pair it with sweet or savory additions, depending on your taste.

This popular dairy product comes in a few different varieties according to fat content, so you can choose which best suits your needs. Just be aware that, like with many other high-protein cheeses, it has a higher sodium content.

There’s not a lot of evidence that cottage cheese can assist in muscle-building, but a few small studies suggest it might. More research is needed, but in the meantime, keep it on the list of high-protein foods.

14. Lentils

Lentils are part of the legume family, like high-protein beans. They’re not a complete protein, but they do contain leucine, which helps build muscle. Lentils are also rich in iron, magnesium, and B vitamins, which are helpful as mentioned above. Plus, their carb content can help muscle glycogen recovery, like oatmeal.

Lentils are commonly found in soups and pastas. They’re relatively cheap and easy to make, so they’re a good choice for those who like to meal prep.

Protein content in foods that support muscle gain

Here’s how the protein-rich, muscle-supporting foods that we talked about above compare.

Food	Serving size	Protein
Eggs	1 large egg	6 g
Greek yogurt	6 oz	17 g
Oats	⅔ cup	6 g
Almonds	1 oz	6 g
Peanuts	1 oz	7 g
Edamame	1 cup	18 g
Pumpkin seeds	1 oz	8 g
Quinoa	1 cup	8 g
Salmon (Atlantic)	3.5 oz	20 g
Tuna (ahi)	3 oz	27 g
Chicken breast	3.5 g	22 g
Tofu	3 oz	9 g
Cottage cheese (2%)	½ cup	12 g
Lentils	½ cup	9 g

What foods to avoid when trying to gain muscle

Including muscle-building foods in your diet is just one part of the equation. You’ll also want to limit or avoid certain foods and drinks while trying to build muscle. This includes foods that are high in unhealthy fats and added sugars that can hinder your recovery and zap your energy. Examples of foods to avoid include:

Fried foods
Candy
Pastries
Soda
Processed meats (hot dogs, sausage)
Sugary breakfast cereals
Alcohol

Building muscle requires a multifaceted approach, including lifestyle habits, such as:

Staying hydrated
Working out consistently
Gradually increasing exercise intensity to avoid plateaus
Getting a good night’s sleep
Managing stress levels

Frequently asked questions

The American College of Sports Medicine recommends active adults get 1.2 g to 2 g of protein per kilogram of body weight per day. If you lift weights regularly, aim for the higher end of the spectrum to support muscle growth. For example, if you weigh 180 lbs, that would mean eating about 100 g to 160 g of protein per day. In this case, a 3.5 oz serving of chicken would provide about 20% of your daily needs.

Yes, for the most part. Whole foods are generally preferred over protein powder supplements, due to risk of contamination and addition of sugar and other additives. But if you’re choosing to supplement, whey protein (a complete protein) is the most studied when it comes to muscle building. Whey protein comes from cow’s milk, so avoid it if you are allergic.

In addition to protein, other supplements for muscle growth include amino acids like creatine, leucine, arginine, and glutamine. The evidence for these and other supplements is mixed. It’s important to note that supplements in the U.S. aren’t regulated or monitored for safety, and there’s also a risk of testicular cancer in some men who take muscle-building supplements.

The bottom line

The best muscle-building foods are high in protein, contain complex carbohydrates, and provide healthy fats. Examples include lean meats and fish, nuts and seeds, beans, and whole grains. Fresh vegetables and fruits also contain vitamins, minerals, and antioxidants, which are important for muscle growth and recovery.

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Written by:

Jody Braverman, CPT, RYT

Jody Braverman has worked in the health and fitness industry –– as a trainer, yoga teacher, nutrition and lifestyle coach, writer, and editor –– for more than two decades. She graduated with a B.A. from the University of Maryland and maintains several accredited certifications.

Edited by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined her interests in clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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