Foods That Help You Build Lean Muscle
- Eggs
Eggs contain high-quality protein, healthy fats and other important nutrients like B vitamins and choline (1).
Proteins are made up of amino acids, and eggs contain large amounts of the amino acid leucine, which is particularly important for muscle gain (1, 2).
Also, B vitamins are critically important for a variety of processes in your body, including energy production
2 Salmon
Salmon is a great choice for muscle building and overall health.
Each 3-ounce (85-gram) serving of salmon contains about 17 grams of protein, almost 2 grams of omega-3 fatty acids and several important B vitamins (5).
Omega-3 fatty acids play an important role in muscular health and may even increase muscle gain during exercise programs
3 Chicken Breast
There’s a good reason why chicken breasts are considered a staple for gaining muscle.
They are packed with protein, with each 3-ounce (85-gram) serving containing about 26 grams of high-quality protein (7).
They also contain generous amounts of the B vitamins niacin and B6, which may be particularly important if you are active (7).
These vitamins help your body function properly during the physical activity and exercise that’s necessary for optimal muscle gain (4).
What’s more, some research has shown that higher-protein diets containing chicken may aid fat loss
4 Greek Yogurt
Dairy not only contains high-quality protein, but also a mixture of fast-digesting whey protein and slow-digesting casein protein.
Some research has shown that people experience increases in lean mass when they consume a combination of fast- and slow-digesting dairy proteins (9).
However, not all dairy is created equal.
For example, Greek yogurt often contains approximately double the amount of protein as regular yogurt
5 Cottage Cheese
One cup (226 grams) of low-fat cottage cheese packs 28 grams of protein, including a hearty dose of the important muscle-building amino acid leucine (27).
Like other dairy products, cottage cheese can be purchased with varying fat contents. High-fat versions like creamed cottage cheese provide more calories.
Choosing which type of cottage cheese is best simply depends on how many extra calories you want to add to your diet.
Regardless of which type you choose, it’s a great muscle-building snack.
6 Beans
Many different varieties of beans can be part of a diet for lean muscle gain.
Popular varieties, such as black, pinto and kidney beans, contain around 15 grams of protein per cup (about 172 grams) of cooked beans (33, 34, 35).
What’s more, they are excellent sources of fiber and B vitamins, in addition to being high in magnesium, phosphorus and iron.
For these reasons, beans are a good source of plant-based protein to add to your diet.
What’s more, they may play a role in long-term health and disease prevention
7 Chickpeas
Chickpeas, also known as garbanzo beans, are a good source of both carbs and protein.
Each 1-cup (240-gram) serving of canned chickpeas contains around 12 grams of protein and 50 grams of carbs, including 10 grams of fiber (46).
As with many plants, the protein in chickpeas is considered lower quality than animal sources. However, it can still be part of a balanced muscle-building diet
8 Milk
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
9 Brown Rice
Although cooked brown rice provides only 5 grams of protein per cup (195 grams), it has the carbohydrates you need to fuel your physical activity (62).
Consider eating healthy carb sources like brown rice or quinoa in the hours leading up to exercise
The Bottom Line
Numerous foods can help you gain lean muscle. Many of them are protein-packed and allow your muscles to recover and grow after you have been active.
However, it is also important to consume carbohydrates and fats to provide fuel for exercise and physical activity.
What’s more, many of the foods on this list contain the vitamins and minerals your body needs to operate at its best.
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.