Here Are the 27 Best Foods to Add to Your Diet and Help Build Muscle

Many foods can help you build muscle quicker. The best foods to add to your diet to help build muscle include salmon, beef, beans, and other foods.

While exercise is an important part of building up your muscles, there are many foods that also can help you build that muscle quicker, providing energy for your workouts and helping you burn fat. Read on to discover some of the best muscle foods.

Salmon

Salmon is rich in omega-3 fatty acids, which have been shown to help reduce the loss of muscle mass due to aging. Omega-3 fatty acids are also associated with a variety of other health benefits, including improved cognitive function and better bone health.

Tuna

In addition to omega-3 fatty acids, Tuna contains B vitamins that are important to maintaining healthy energy levels. Such energy allows us to be properly physically active, but many people have a B vitamin deficiency.

Tilapia

Lower in omega-3 fatty acids than other fish, Tilapia is still a key source of protein. Protein is critical for building and maintaining muscle mass and slowing the body’s natural breakdown of muscle proteins.

Shrimp

Shrimp is high in protein while being low in calories and fats. Beware, though. Eating them with cocktail sauce, as many do, adds a lot of carbohydrates and sugars.

Scallops

Like shrimp, scallops are a low-calorie source of protein. Additionally, scallops provide potassium, which reduces muscle fatigue and cramping during exercise.

Chicken

Chicken (in particular the white breast meat) is a great source of low-fat protein, as well as more B vitamins we need for energy.

Beef

Creatine is a nutrient that improves physical performance and aids in muscle recovery after a workout. Although you can buy creatine in supplements, it is also found naturally in some meats, including beef.

Pork

Like chicken and beef, pork is an excellent source of protein and vitamins that may also aid in weight loss or maintenance.

Turkey

The niacin found in turkey breast meat is important for both metabolism and cognitive function. Severe deficiencies can lead to issues such as dementia and an increased risk of certain cancers. Niacin deficiency is known as pellagra.

Bison

Although it may be a little harder to come by in your average grocery store, bison meat offers a somewhat more heart-friendly alternative to beef. It contains similar nutrients, but studies have shown that it is less likely to generate the inflammatory responses connected to heart disease.

Jerky

Made from a variety of meat options, jerky provides a way to get protein and nutrients in a convenient form. It makes for a great pre-or-post-workout snack since it can be easily transported in your gym bag.

Tofu

Although not technically a meat product, tofu is a good meat alternative for vegans and vegetarians who want similar nutrients. Tofu is made from soy proteins, which have been shown to aid in weight loss and build muscle.

Soybeans

Just as tofu is good for muscle, its source, soybeans, are also high in protein, as well as iron. Sufficient iron is critical for proper blood oxygenation. A deficiency of iron in the blood is known as anemia and can cause heart problems.

Edamame

Edamame is the young version of soybeans. These beans provide similar nutrition to mature soybeans, but they are typically more tender since they haven’t been allowed to fully mature and harden.

Chickpeas

Also known as garbanzo beans, chickpeas provide both protein and complex carbohydrates. Although excess carbs aren’t good for you, you need some carbohydrates in order to provide energy and prevent muscle fatigue during exercise.

Beans

There are many varieties of beans you can choose from. The primary health benefit of most beans is their fiber content. Fiber is especially useful for aiding weight loss in overweight people.

Almonds

Most nuts are a good source of protein, especially for those who eat little or no meat. Almonds are no exception, and they are also a quick source of calories and carbohydrates to provide energy for your workout.

Peanuts

Like almonds, peanuts are a good source of protein, in addition to leucine, the amino acid responsible for converting protein into muscle.

Quinoa

Quinoa is an excellent source of the carbohydrates needed to provide energy while you are exercising. Consuming carbohydrates right before or during a workout allows your body to use the energy right away to help you build muscle.

Buckwheat

In addition to carbohydrates, buckwheat is an excellent source of protein and B vitamins that are needed for energy and muscle growth.

Brown Rice

Compared to white rice, brown rice is lower in carbohydrates and higher in fiber, making it a healthier grain option.

Cottage Cheese

In addition to providing protein, cottage cheese offers a healthy dose of leucine.

Eggs

Whole eggs are also an important source of protein and leucine, as well as B vitamins that provide energy. There are many ways to eat eggs, making this a versatile protein source for your diet.

Cheddar cheese

Cheeses are a good source of protein, and they also contain a lot of sodium. Sodium is an important electrolyte that can be lost through your sweat when you exercise. Because electrolytes are important for proper organ function, they need to be replaced after exercise or heat exposure.

Greek yogurt

The whey and casein proteins found in milk products like yogurt are important for aiding in muscle protein synthesis following a workout. Many people prefer greek yogurt because it’s lower in sugar and higher in protein than other yogurts.

Milk

The whey and casein proteins can also be found in regular milk, which can be drunk by itself or added to recipes. Milk is particularly effective in building muscle with resistance exercises.

Protein powder

Protein can also be purchased as a powdered supplement you can add to other foods, such as shakes or smoothies. Ideally, though, look for protein powders with a high leucine content, such as whey.