an article by Medical News Today.
To build muscle, individuals need to consider nutrition alongside resistance training. Protein is a key macronutrient, but a person also needs to eat carbohydrates to replenish glycogen and avoid fatigue.
This article explains the importance of nutrition and what to eat to build muscle.
It also lists 30 foods with sufficient amounts of protein, including those suitable for a plant-based diet, and discusses additional health benefits these foods may have.
The importance of nutrition
Eating the right foods can help someone build muscle, recover from training, and maintain their energy levels.
The International Society of Sports Nutrition (ISSN)Trusted Source advises that consuming 1.4–2.0 grams (g) of protein per kilogram (kg) of body weight per day is sufficient for most exercising individuals to build and maintain muscle mass.
People performing high-intensity resistance training may benefit from up to 3 g of protein per kg of body weight per day.
To build muscle optimally, individuals also need to consume enough carbohydrates. Carbohydrates replenish glycogen stores in the muscles and liver and help to avoid fatigue during training.
The ISSN suggests that consuming 45–55%Trusted Source of daily calories as carbohydrates is sufficient for a general fitness program. However, people who take part in high-volume training may require more than this.
To support any training program, including resistance training, people need to eat a healthy diet that includes vitamins, minerals, and healthy fats. They should also make sure they are adequately hydrated.
Vitamins, minerals, and waterTrusted Source help people perform well, recover from exercise, and maintain their general health.
To optimally buildTrusted Source lean muscle mass, it is also essential to create a calorie surplus by consuming more calories than a person burns.
Muscle-building foods
The following are foods containing protein to help someone build muscle. Some also contain carbohydrates and fiber, while many others contain beneficial micronutrients.
Eggs
A boiled or poached egg contains 6.28 gTrusted Source of protein.
Eggs contain the amino acid leucine, which research indicates is essential for muscle synthesis.
Eggs are also a suitable source of B vitamins that people need to produce energy.
Chicken
A medium chicken breast without skin weighing 120 g contains 35.5 gTrusted Source of protein.
Chicken without the skin is a low fat protein source that someone can easily add to different meals and recipes.
Turkey
A cup of chopped turkey contains 37.23 g of protein, while a turkey drumstick contains nearly 27 g of protein.
Like chicken, turkey is a low fat protein source that is adaptable to different meals and recipes.
Greek yogurt
Five ounces (oz) of Greek yogurt contains 12–18 g of protein.
A person could add some carbohydrate-rich banana to their Greek yogurt for a healthy snack after training.
Cottage cheese
Part-skimmed cottage cheese contains 14 g of protein per half-cup.
Cottage cheese is also rich in calcium for healthy bones.
Salmon
A 227 g salmon steak contains 58.5 gTrusted Source of protein.
Salmon also contains omega-3 fatty acids, which have health benefitsTrusted Source, including preventing muscle loss in older adults.
Tuna
Tuna fish is a suitable source of omega-3 fatty acids besides their benefits for general health and inflammation.
ResearchTrusted Source suggests omega-3 fatty acids may also improve muscle size and strength.
Tuna contains 7 g of protein per ounce.
Milk
Skimmed or 1% fat milk contains 8 g of protein per 8 oz, and high protein milk contains 13 g of protein per 8 oz.
As long as individuals tolerate milk, it can be a healthy choice to boost protein and hydration after exercise.
Milk also contains calcium which people require for healthy bones.
Jerky
Dried beef or turkey jerky contains 10–15 g of protein per oz.
Jerky can be a protein-rich snack that people can easily transport when going to the gym.
Whey protein powder
Whey protein isolate powder contains 50 g of protein per 3 scoops.
If someone tolerates whey protein powder, they can boost their protein intake by making shakes and drinks.
Soy protein powder
Soy protein powder contains around 25 g of protein per scoop.
People who eat a plant-based diet may find soy protein powder a valuable addition to boost their protein intake. They can add it to a smoothie along with some fruit and plant-based milk.
Lean beef
Lean beef contains just over 23 g of protein per 4 oz. It also contains selenium, zinc, and iron, which are essential for energy and recovery.
Edamame
Edamame beans are immature soybeans. Some people use them in Asian cooking.
Fresh or frozen edamame beans contain 6 g of protein per half-cup. Adding them to a quick stir fry can make a healthy meal, perhaps with some other beans or chicken for extra protein.
One oz of dry-roasted edamame beans contains 13 g of protein, which is a suitable option as a quick and convenient snack.
Quinoa
A 2020 reviewTrusted Source suggests that quinoa has an exceptional nutritional profile due to its:
high protein
balanced amino acid profile
fiber content
range of vitamins and minerals
absence of gluten
The same review indicates that quinoa has a protein content of between 9.1–15.7 g per 100 g, depending on where manufacturers cultivate it.
Chickpeas
Chickpeas, which people also call garbanzo beans, are a suitable source of protein and carbohydrates.
A person can choose to eat chickpeas either dried and soaked, canned, or as a ready-made dish such as dahl.
Canned chickpeas contain 14.6 gTrusted Source of protein per cup, making them suitable for people following plant-based diets and wishing to increase their muscle.
Hummus, which contains ground chickpeas, has 7 g of protein per one-third of a cup.
Brown rice
A cup of cooked brown rice contains 5.32 gTrusted Source of protein and is a suitable source of carbohydrates, fiber, and B vitamins. Combining brown rice with beans, chickpeas, or lentils gives a person on a plant-based diet a complete range of amino acids in one meal.
Tofu
Tofu is a suitable protein source for people eating a plant-based diet, containing 12.68 gTrusted Source of protein per 100 g.
When manufacturers prepare tofu with nigari, it is also an excellent source of calcium for healthy bones. It contains 345 milligrams (mg) of calcium per 100g.
Seeds
Seeds are a suitable source of healthy fats, fiber, and minerals such as magnesium and zinc.
A half-cup of roasted sunflower seeds contains just under 14 g of protein, while a half-cup of roasted pumpkin and squash seeds contains around 18 g of protein.
People can eat seeds as a snack or sprinkle them on breakfasts, salads, or vegetables.
Seafood
Seafood, such as crabmeat, shrimp, and lobster, contains around 6 g of protein per oz. Seafood is a rich sourceTrusted Source of:
amino acids, particularly taurine
fiber
vitamins and minerals
omega-3 fatty acids
However, according to older researchTrusted Source, people should be aware that some researchers link eating seafood with risks of toxicity, heavy metals, and pollutants.
Peanuts
One cup of peanuts contains nearly 41 gTrusted Source of protein.
Two tablespoons of peanut butter contain 7 g of protein.
Peanuts also contain 257 mg of magnesium per cup, which researchTrusted Source indicates may enhance exercise performance.
Walnuts
A cup of chopped shelled walnut halves contains 15.2 g of protein and 9 g of omega-3 fatty acids, which may benefit muscle building.
Walnuts are also a suitable source of dietary vitamin E, which researchTrusted Source indicates may protect the body against physical stress during exercise.
Buckwheat
Buckwheat is a seed that people can use as a grain or flour. Retailers sometimes market buckwheat as groats or kasha.
A cup of buckwheat contains 22.5 g of protein and suitableTrusted Source amounts of carbohydrates, vitamins, and minerals.
Buckwheat is a valuable addition to a plant-based diet, and people can use it in place of rice or use the flour to make protein pancakes.
Lean pork
Lean pork or fresh ham contains nearly 40 g of protein per cup.
A 2012 studyTrusted Source found that adults with a high body mass index who increased their intake of fresh, lean pork for 6 months improved their body composition, weight, and body fat scores.
The authors suggested that pork is a nutritious meat that does not negatively impact someone’s cardiovascular risk.
Bison
A 2018 studyTrusted Source indicates that bison had a lower atherogenic — referring to fatty deposits in the arteries — risk than beef in healthy men. Therefore, if someone chooses to include red meat in their diet, bison may be a wise choice.
Lentils
Lentils contain 9 g of protein per half-cup and a range of amino acids. They are a suitable sourceTrusted Source of fiber, carbohydrates, vitamins, and minerals.
Lentils provide a protein source for people following plant-based diets, and someone can achieve a balanced amino acid profile by combining lentils with a whole grain such as brown rice.
Beans
Beans are a valuable source of protein for people eating plant-based diets.
Kidney beans, black beans, and navy beans contain 8 g of protein per half-cup.
Beans are also a suitableTrusted Source source of fiber and minerals for bone health, such as calcium, magnesium, and phosphorous.
Almonds
A cup of dry roasted almonds without salt contains nearly 29 g of protein.
Nuts also provide fiber to help keep someone fuller for longer and B vitamins for energy during training.
Cheese
A cup of diced cheddar cheese contains around 30 g of protein, while a cup of Mozarella cheese has over 31 g of protein.
However, many kinds of cheese are a source of saturated fats. Government guidelines advise people to limit saturated fats to no more than 10%Trusted Source of their daily calories.
High protein cereals
Some packaged cereals are higher in protein, with between 7 and 15 g of protein per portion.
Eating high protein cereals for breakfast also offers a source of carbohydrates and fiber.
Soy milk
Soy milk is a suitable protein source for people who follow a plant-based diet or are intolerant to dairy milk.
An 8 oz portion of soy milk contains 7 g of protein.
Summary
People need a variety of protein sources and amino acids to build muscle during training.
They can choose from many common animal- and plant-based foods and combine these with adequate amounts of carbohydrates.
Protein foods, such as oily fish, may have additional benefits for health and exercise.
Individuals should ensure they consume essential vitamins and minerals in their diet for energy, performance, and recovery. They should also make sure they are adequately hydrated.