30 Best Muscle-Building Foods (Plus Foods to Avoid)

When it comes to building muscle, your diet is just as important as your workout routine. Whether you’re a beginner or a seasoned athlete, knowing the best muscle-building foods can make all the difference in your results.

While lifting weights stimulates muscle growth, consuming the right nutrients fuels recovery and supports muscle development. So how do you eat to gain muscle? You do that by consuming more muscle-building foods.

Let’s explore the top foods for muscle growth, what foods to avoid and additional considerations to help you maximize your gains.

Best muscle-building foods to eat

The key to muscle growth lies in consuming protein-rich foods along with essential nutrients that promote recovery and performance. Here are some of the best types of muscle-building foods to incorporate into your muscle-building diet:

• Lean meats: Chicken breast, turkey, bison and lean cuts of beef provide high-quality protein and essential amino acids necessary for muscle repair and growth.
• Fish: Salmon, tuna and other fatty fish offer high protein levels and healthy omega-3 fatty acids that reduce inflammation and enhance recovery.
• Eggs: A perfect source of complete protein and healthy fats, eggs support muscle synthesis and overall health.
• Dairy products: Greek yogurt, cottage cheese and low-fat milk provide casein and whey protein, which aid in prolonged muscle recovery.
• Plant-based proteins: Lentils, quinoa, chickpeas and tofu are excellent options for vegetarians looking to build muscle.
• Nuts and seeds: Almonds, walnuts, flaxseeds and chia seeds offer a mix of protein, healthy fats and fiber to support muscle growth and recovery.
• Whole grains: Brown rice, quinoa and whole wheat pasta provide sustained energy to fuel workouts and muscle recovery.
• Fruits and vegetables: Bananas, berries, spinach and broccoli supply essential vitamins, antioxidants and fiber that aid in digestion and overall muscle function.

Incorporating specific muscle-building foods into your diet can significantly enhance muscle growth and overall health. Here is more on some of the best muscle-building foods to eat:

1. Chicken breast

Chicken breast is a lean source of high-quality protein, essential for muscle repair and growth. A 3.5-ounce serving provides approximately 22.5 grams of protein.

​A 2022 study investigated the impact of high-protein chicken breast products combined with resistance exercise on muscle mass and strength in healthy Thai men aged 20-35. Participants were divided into three groups: a placebo group, a group consuming chicken tablets (27 grams of protein a day) and a group consuming chicken chips (36.8 g protein/day).

All groups engaged in the same resistance training program four times per week for 69 days. The study found that both groups consuming chicken protein products experienced significant increases in muscle mass and strength compared to the placebo group, suggesting that chicken breast protein supplementation, alongside resistance training, effectively enhances muscle development. ​

Its low fat content makes it ideal for those aiming to build muscle without excess calorie intake.

2. Eggs

Eggs contain high-quality protein and essential amino acids crucial for muscle synthesis. A large egg offers about 6.2 grams of protein.

​A 2021 study published in the Journal of Strength and Conditioning Research explored the effects of consuming whole eggs versus egg whites on muscle strength and body composition in resistance-trained young men. Participants were assigned to ingest either whole eggs or an equivalent amount of egg whites immediately after resistance training sessions over a 12-week period.

The findings indicated that post-exercise whole egg ingestion led to greater improvements in knee extension and handgrip strength, increased testosterone levels, and a reduction in body fat percentage compared to egg white ingestion. However, there were no significant differences in muscle mass gains between the two groups.

These results suggest that whole egg consumption post-exercise may be more beneficial for enhancing muscle strength and reducing body fat than consuming egg whites alone but that both are great muscle-building foods. ​

They also provide vitamins and minerals that support overall health, aiding in effective muscle building.

3. Salmon

Salmon is rich in protein and omega-3 fatty acids, which play a role in muscle health and recovery. A three-ounce serving contains roughly 21.6 grams of protein.

​A study published in 2020 investigated the impact of consuming salmon compared to isolated nutrients on muscle protein synthesis following exercise in healthy young adults. The study found that both salmon consumption and ingestion of isolated nutrients increased plasma amino acid concentrations and stimulated post-exercise muscle protein synthesis rates similarly, suggesting that salmon is effective in promoting muscle protein synthesis after exercise. ​

Omega-3s also have been linked to reduced muscle soreness and improved muscle function.

4. Lean beef

Lean beef is a substantial source of protein and provides essential nutrients like iron and zinc, supporting muscle growth and recovery. A four-ounce serving of grass-fed beef strip steak provides about 26.1 grams of protein.

A 2024 study published in the Journal of Nutrition examined the effects of consuming a meal containing lean beef on muscle protein synthesis rates. Sixteen healthy older adults (aged 65-85) participated in this randomized, cross-over study.

Participants consumed either a meal containing 100 grams of lean ground beef or an isonitrogenous, isocaloric vegan meal. The results demonstrated that the meal containing lean beef led to a 47% higher muscle protein synthesis rate compared to the vegan meal, suggesting that lean beef consumption effectively promotes muscle protein synthesis in older adults. ​

Its amino acid profile also is beneficial for muscle protein synthesis.

5. Whey protein

Whey protein is a convenient and fast-digesting protein source, aiding in muscle repair post-exercise. It contains all essential amino acids necessary for muscle growth, and one cup of a beverage with whey protein powder added has about 78.1 grams of protein.

Research from 2023 studied the impact of whey protein supplementation on muscle mass and function in healthy young men. Thirty-two participants were randomly assigned to either a whey protein supplementation group or a placebo group.

Both groups underwent a four-week resistance training program while receiving controlled diets. The results demonstrated that the whey protein group experienced significant increases in muscle mass and isokinetic muscle strength compared to the placebo group, suggesting that whey protein supplementation, combined with resistance exercise, effectively enhances muscle development.

6. Greek yogurt

Greek yogurt provides a high amount of protein and probiotics beneficial for gut health. A seven-ounce serving holds about 19.9 grams of protein.

​A study published in Frontiers in Nutrition looked at the effects of Greek yogurt consumption combined with resistance training on muscle development. In this study, 30 untrained males aged around 20 years were randomized into two groups: One consumed fat-free plain Greek yogurt (providing 20 grams of protein per serving), while the other consumed an isocaloric carbohydrate-based pudding as a placebo.

Both groups participated in a 12-week resistance and plyometric training program, exercising three times per week. The results showed that the Greek yogurt group experienced significantly greater increases in strength, muscle thickness and fat-free mass compared to the placebo group, suggesting that Greek yogurt consumption, when combined with resistance training, effectively enhances muscle development.

Its combination of casein and whey proteins supports muscle recovery and growth.

7. Beans

Beans are rich in protein and fiber, supporting muscle growth and digestive health. For example, a 3.5-ounce serving of black beans provides about 6.9 grams of protein per cup.

​A 2022 study, for instance, analyzed the impact of consuming fava bean protein on muscle protein synthesis (MPS) at rest and after resistance exercise. Participants ingested a bolus of fava bean protein equivalent to 0.33 grams per kilogram of body weight.

The results demonstrated that fava bean protein ingestion stimulated an increase in MPS both at rest and following resistance exercise, suggesting that fava bean protein effectively supports muscle protein synthesis in healthy young adults. ​

Their nutrient density makes beans excellent plant-based muscle-building foods.

8. Lentils

Lentils are a versatile source of plant-based protein, offering about 17.9 grams per cup. They also provide essential nutrients like iron and folate, supporting overall health and muscle function.

Incorporating lentils into a balanced diet can contribute to meeting daily protein requirements, supporting muscle health. Additionally, lentils offer other health benefits, such as improving metabolic health and reducing the risk of chronic diseases, making them a versatile muscle-building food.

9. Tofu

Tofu is a versatile plant-based protein source, providing about 6.9 grams per 3.5-ounce serving. It contains all the essential amino acids, making it a complete protein suitable for muscle building.

A study published in the Journal of Physiological Sciences investigated the effects of dried tofu supplementation during a five-month interval walking training program in older women. The findings indicated that dried tofu intake enhanced increases in thigh muscle mass and strength, suggesting that tofu consumption can support muscle development.

10. Quinoa

Quinoa is a unique plant-based food containing all nine essential amino acids, essential for muscle growth. A cooked cup provides about 8.1 grams of protein.

​A 2021 study examined how quinoa’s secondary metabolites influence muscle protein turnover. The research indicated that these metabolites can modulate protein synthesis and degradation processes in muscle cells through various signaling pathways.

This suggests that quinoa consumption may play a role in regulating muscle protein turnover, potentially supporting muscle health. Its high protein content and nutrient density make it a valuable muscle-building food as well.

11. Tuna

Tuna is a lean protein source rich in omega-3 fatty acids, supporting muscle health. A three-ounce serving contains approximately 20.1 grams of protein.

Research from 2021 broke down the effects of fish consumption on muscle mass and function among middle-aged and older adults. Participants consumed 150 to 170 grams of fish twice a week for 10 weeks.

The results showed significant increases in skeletal muscle mass and appendicular lean mass, along with improvements in handgrip strength and gait speed. These findings suggest that regular fish consumption, including tuna, can support muscle development.

Its low fat content and high protein make it ideal for muscle building.

12. Soybeans

Soybeans are rich in protein and provide all nine essential amino acids, supporting muscle development. A 3.5-ounce serving of soybeans provides about 13 grams of protein.

A meta-analysis of randomized, clinical trials compared the effects of soy protein and whey protein supplementation on body composition. The analysis found no significant differences between soy and whey protein supplementation in terms of lean body mass gains, suggesting that soy protein is as effective as whey protein in supporting muscle development.

Soybeans also offer fiber and healthy fats, contributing to overall health.

13. Cottage cheese

Cottage cheese is high in casein protein, a slow-digesting protein that provides a steady release of amino acids, beneficial for muscle repair during periods without food intake. A half-cup serving contains about 12.1 grams of protein.

A 2018 study investigated the effects of consuming 30 grams of protein from cottage cheese approximately 30 minutes before sleep on muscle quality, metabolism and overall health. The findings suggested that pre-sleep consumption of cottage cheese supports muscle recovery and metabolism.

14. Turkey breast

Turkey breast is a lean protein source, offering about 25.6 grams of protein per three-ounce serving. Its low fat content and high protein make it suitable for muscle growth.

Incorporating turkey breast into a balanced diet with other muscle-building foods can contribute to meeting daily protein requirements, supporting muscle health. Additionally, research has revealed that poultry like turkey meat contains beneficial peptides with anti-inflammatory effects, which may further support muscle function.

15. Protein powders

Protein powders, such as whey, pea or soy protein, offer a convenient way to increase protein intake, supporting muscle repair and growth. They provide a concentrated source of essential amino acids necessary for muscle protein synthesis.

Incorporating protein shakes can aid in maximizing muscle mass and assist in weight management, especially when consumed after resistance training.

​A systematic review published in 2015 analyzed multiple studies to assess the impact of protein supplementation on muscle development. The review concluded that protein supplementation, when combined with resistance training, can lead to significant improvements in muscle mass and strength in healthy adults.

16. Edamame

Edamame, or young soybeans, provide about 18.4 grams of protein per cup. They are also rich in fiber and essential nutrients, supporting muscle health.

Soy protein, found in edamame, is considered one of the better plant proteins for muscle building. While some studies have suggested that soy protein may have mixed results compared to whey protein, it remains a valuable source of protein for muscle development.

17. Chickpeas

Chickpeas are a good source of protein and fiber, offering about 11.8 grams of protein per cup.

​A study from 2021 wanted to determine the muscle protein synthesis response following the ingestion of a lysine-enriched plant-based protein blend derived from wheat and chickpeas compared to chicken. The findings indicated that consuming 40 grams of the plant-based protein blend stimulated muscle protein synthesis to a similar extent as an equivalent amount of chicken.

This suggests that chickpea-based protein blends, when appropriately formulated, can effectively support muscle protein synthesis in healthy young men. ​

18. Peanuts

Peanuts are rich in protein, healthy fats, magnesium and essential amino acids like arginine, which play roles in muscle function and exercise performance. A 3.5-ounce serving provides about 23.2 grams of protein.

​A study published in December 2020 investigated the impact of peanut protein supplementation combined with resistance training on muscle hypertrophy and strength in untrained, older adults. Participants who consumed a higher-protein, defatted peanut powder supplement alongside resistance training experienced positive effects on select markers of muscle hypertrophy and strength compared to resistance training alone.

Including peanuts in your diet can support muscle development and provide sustained energy. Their nutrient density makes them excellent plant-based muscle-building foods.

19. Buckwheat

Buckwheat is a gluten-free seed high in protein and fiber, holding about 5.7 grams of protein per cup when cooked. It contains essential amino acids that support muscle growth and recovery.

​While direct human studies specifically examining the effects of buckwheat consumption on muscle development are limited, buckwheat is recognized as a complete protein source, containing all nine essential amino acids necessary for muscle growth and repair. Incorporating buckwheat into a balanced diet can contribute to meeting daily protein requirements, supporting muscle health.

20. Almonds

Almonds are a nutritious snack that provide protein and fiber, with about 6 grams of protein per one-ounce serving. They also offer healthy fats and vitamin E, supporting muscle function, muscle repair and energy needs.

​A randomized, controlled trial studied the effects of daily almond consumption on exercise recovery. Participants who consumed 57 grams of almonds daily for four weeks exhibited a 69% increase in the beneficial fat molecule 12,13-dihydroxy-9Z-octadecenoic acid (12,13-DiHOME) in their blood immediately after a 90-minute session of eccentric exercise, compared to the control group.

This molecule is associated with improved muscle recovery, suggesting that regular almond consumption may enhance muscle repair and growth following exercise.

Including almonds in your diet can aid in meeting daily protein requirements for muscle growth. Their nutrient density makes them excellent plant-based muscle-building foods.

21. Bison

Bison meat is a leaner alternative to beef, providing high-quality protein with lower fat content. A three-ounce serving offers approximately 20.2 grams of protein.

While direct human studies specifically examining the effects of bison meat consumption on muscle development are limited, its rich nutrient profile supports muscle development while reducing cardiovascular risks associated with higher-fat meats.

22. Brown rice

Brown rice is a whole grain that provides complex carbohydrates and protein, providing about 5.5 grams of protein per cup when cooked. It supplies energy necessary for intense workouts and aids in muscle recovery.

​A study published in 2013 examined the impact of rice protein isolate supplementation on muscle development in humans. In this randomized trial, participants engaged in resistance training while consuming either whey protein or rice protein isolate post-exercise.

The findings indicated that both groups experienced significant improvements in body composition and exercise performance, with no notable differences between the two. This suggests that rice protein isolate is as effective as whey protein in supporting muscle growth and strength gains. ​

While this study focused on rice protein isolate, it highlighted the potential of rice-derived proteins in promoting muscle development. Combining brown rice with other protein sources can create a complete amino acid profile beneficial for muscle growth, again showing why high-protein foods are great muscle-building foods.

23. Oatmeal

Oatmeal is a whole grain rich in fiber and provides a moderate amount of protein, with about 5.9 grams per cup when cooked. It offers sustained energy release, supporting prolonged physical activity and muscle endurance.

Research from 2018 explored the impact of oat protein supplementation on muscle recovery and performance. Participants consumed 25 grams of oat protein daily for 14 days prior to, and four days following, a downhill running test designed to induce muscle damage.

The results demonstrated that oat protein supplementation alleviated muscle soreness, reduced markers of muscle damage and inflammation, and improved recovery of muscle strength and performance. These findings suggest that oat protein may support muscle recovery and health. ​

Including oatmeal in your breakfast can contribute to daily protein and energy needs for muscle development. Choosing plain oats is best for maximizing health benefits.

24. Pumpkin seeds

Pumpkin seeds are high in protein, healthy fats and magnesium, essential for muscle contraction and relaxation. A one-ounce serving provides about 8.9 grams of protein.

​While direct human studies specifically examining the effects of pumpkin seed consumption on muscle development are limited, pumpkin seeds are recognized as a rich source of high-quality plant protein. Adding pumpkin seeds into a balanced diet can contribute to meeting daily protein requirements, supporting muscle health. ​

As such, incorporating pumpkin seeds into your diet can support muscle function and overall health. They are a valuable addition to a muscle-building regimen.

25. Milk

Milk is a complete protein source, supplying about 8.1 grams of protein per cup. It contains both casein and whey proteins, along with carbs and fats, supporting muscle repair and growth.

One study looked at the effects of consuming fat-free milk after resistance exercise on muscle hypertrophy in novice weightlifters. The results indicated that post-exercise milk consumption promoted greater muscle hypertrophy during the early stages of resistance training.

Additionally, milk provides calcium, vital for bone health, which is essential when engaging in resistance training for muscle development.

26. Walnuts

Walnuts provide protein, essential minerals like magnesium and potassium, and omega-3 fatty acids, supporting muscle health and reducing inflammation. A one-ounce serving provides about 4.3 grams of protein.

​A study titled “Walnut consumption augments the benefits of training in older men” evaluated the effects of walnut supplementation on muscle strength and function in older adults. In this randomized, controlled trial, participants consumed a walnut-enriched diet while engaging in resistance training.

The findings indicated that walnut consumption enhanced the benefits of resistance training, leading to significant improvements in muscle strength and function. This suggests that incorporating walnuts into the diet may support muscle health, particularly when combined with regular exercise.​

Including walnuts in your diet can aid in muscle recovery and overall well-being. These muscle-building foods are a valuable addition to a muscle-building diet.

27. Avocado

Avocado is rich in healthy monounsaturated fats and provides fiber and vitamins. While not extremely high in protein (with one avocado showcasing about 2.7 grams of protein), its healthy fat content supports hormone production, including testosterone, which is essential for muscle growth.

Incorporating avocado can enhance nutrient absorption and provide energy for workouts, and its monounsaturated fats support heart health and provide long-lasting energy.

28. Flaxseeds

Flaxseeds are high in omega-3 fatty acids and provide protein and fiber, offering about 5.2 grams of protein per one-ounce serving. They support muscle recovery and have anti-inflammatory properties beneficial for muscle health.

Including flaxseeds in your diet can aid in muscle repair and overall health. They can be added to smoothies, yogurt or oatmeal for an easy protein boost.

29. Chia seeds

Chia seeds are rich in protein, omega-3 fatty acids and fiber, providing about 4.7 grams of protein per one-ounce serving. They support muscle repair and provide sustained energy.

Adding chia seeds into your meals can enhance nutrient intake beneficial for muscle growth. Like flaxseeds, these muscle-building foods can be added to smoothies, yogurt or oatmeal for an easy protein boost.

30. Fresh produce

Fresh fruits and vegetables provide essential vitamins, minerals and antioxidants that support muscle function and recovery. While not high in protein, they contribute to overall health, aiding in effective muscle building.

​A randomized, controlled trial examined how increasing fruit and vegetable intake affects muscle strength and physical function in older adults. The study involved healthy, free-living individuals aged 65 and over who were assigned to increase their fruit and veggie consumption over a 16-week period.

The results indicated that higher fruit and vegetable intake was associated with improved muscle strength and physical function, suggesting that consuming fruits and vegetables can positively influence muscle health in older adults. ​

Including a variety of fresh produce ensures a balanced intake of nutrients necessary for muscle development.

Incorporating these muscle-building foods into your diet can enhance muscle growth, improve recovery and support overall health. Combining these muscle-building foods with regular resistance training will optimize your muscle-building efforts.

Foods to avoid when building muscle

Certain foods can hinder muscle growth by causing inflammation, excessive fat gain or poor nutrient absorption. Here are some foods to limit or avoid:

1. Processed foods

Fast food, packaged snacks and processed meats often contain unhealthy fats and additives that contribute to inflammation and slow muscle recovery.

2. Sugary foods and drinks

Soda, candy and pastries cause insulin spikes and energy crashes, which can interfere with performance and fat loss.

3. Alcohol

Excessive alcohol consumption can impair muscle protein synthesis and decrease testosterone levels, which are essential for muscle growth.

4. Excessive fried foods

Deep-fried foods contain unhealthy trans fats that can lead to weight gain without contributing to muscle development.

5. Low-protein diet choices

White bread, sugary cereals and processed carbs lack the necessary protein to support muscle growth and recovery.

6. Greasy foods

Highly processed, greasy foods can lead to excessive fat gain and slow down muscle-building progress.

7. Refined carbs

White flour products, sugary cereals and pastries can lead to energy crashes and hinder muscle-building efforts.

8. Processed meats

Bacon, sausages and deli meats often contain preservatives and unhealthy fats that can negatively impact muscle recovery.

Other muscle-building considerations

Besides diet and consuming muscle-building foods, other factors contribute to effective muscle building, such as:

1. Adequate protein intake: Aim for 1.2-2.2 grams of protein per kilogram of body weight daily, depending on your fitness goals and training intensity.
2. Strength training routine: Resistance training, including weightlifting and bodyweight exercises, is essential for stimulating muscle growth.
3. Recovery and sleep: Muscles grow during recovery, so getting seven to nine hours of quality sleep each night is crucial.
4. Hydration: Staying hydrated aids in muscle function, nutrient transport and recovery.
5. Balanced macronutrient intake: While protein is essential, don’t neglect healthy fats and carbohydrates to maintain energy levels and overall health.

Frequently asked questions

How do you gain muscle fast?

To gain muscle quickly, focus on progressive overload in your strength training, meaning you should gradually increase the weight or intensity of your workouts. Additionally, ensure you’re consuming enough protein, eating in a caloric surplus, getting enough sleep, and staying consistent with your training and nutrition.

Supplements like creatine and whey protein can also help speed up muscle growth.

What foods build muscle fast?

The best muscle-building foods include:

• Lean meats (chicken, turkey, lean beef)
• Eggs (rich in protein and healthy fats)
• Fish (salmon, tuna for omega-3s and protein)
• Dairy (Greek yogurt, cottage cheese, milk)
• Legumes (lentils, chickpeas, black beans)
• Whole grains (brown rice, quinoa, oats)
• Nuts and seeds (almonds, chia seeds, flaxseeds)

What are the foods to eat to bulk up?

Bulking requires high-calorie, nutrient-dense, muscle-building foods, such as:

• Protein sources: Chicken, beef, eggs, fish, dairy, tofu
• Healthy carbs: Rice, oats, quinoa, whole wheat bread
• Healthy fats: Avocados, nuts, olive oil, peanut butter
• Caloric boosters: Smoothies, nuts, dried fruits, whole milk

Are 2 eggs enough to build muscle?

Two eggs provide around 12-14 grams of protein, which is beneficial, but not enough for muscle building on its own. You need more protein throughout the day.

Aim for 1.2-2.2 grams of protein per kilogram of body weight. Combine eggs with other protein sources and muscle-building foods, like chicken, fish or Greek yogurt.

What should you drink to gain muscle fast?

• Protein shakes (whey, casein or plant-based)
• Whole milk (high in protein and calories)
• Smoothies (banana, protein powder, peanut butter, oats)
• Water (for muscle hydration and recovery)
• Electrolyte drinks (if training intensely)

How can I bulk in 7 days?

Bulking in a week is possible, but you won’t gain significant muscle in that short time. However, you can maximize weight gain by:

1. Eating in a caloric surplus (500-1,000 extra calories daily)
2. Eating every two to three hours (including protein and carbs in every meal)
3. Training heavy with compound movements (squats, deadlifts, bench press)
4. Drinking calorie-dense shakes (milk, oats, nut butters, protein powder)
5. Getting seven-plus hours of sleep (for muscle recovery)
6. Minimizing cardio (to conserve energy for muscle growth)

Conclusion

• Eating the right muscle-building foods, avoiding harmful ones, and following a structured training and recovery plan will optimize your muscle growth.
• By focusing on nutrient-dense, high-protein foods and maintaining a balanced lifestyle, you can achieve your muscle-building goals effectively.
• Some of the best muscle-building foods include lean meats, seafood, eggs, dairy, plant-based proteins and other high-protein foods, nuts and seeds, whole grains, and fresh produce.
• Start incorporating these muscle-building foods and other strategies today, and watch your strength and physique improve!