30 muscle-building foods to fuel your goals

The importance of nutrition 

Eating the right foods can help someone build muscle, recover from training, and maintain energy levels.

The International Society of Sports Nutrition (ISSN)Trusted Source advises that consuming 1.4 to 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 avoid fatigue during training.

The ISSN suggests that consuming 45% to 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.

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 water 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.

High protein 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.

1. Eggs

A single boiled or poached egg contains 6.28 gTrusted Source of protein. Eggs contain the amino acid leucine, which is essential for muscle synthesis.

Eggs are also a source of B vitamins that people need to produce energy.

2. 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.

3. Turkey

Roasted turkey breast without the skin contains 30.1 gTrusted Source of protein per 100 g.

Similarly to chicken, turkey is a low fat protein source that is adaptable to different meals and recipes.

4. Salmon

A 227 g salmon steak contains 58.5 gTrusted Source of protein. Salmon also contains omega-3 fatty acids, B vitamins, and some vitamin D.

A 2019 review suggests that omega-3 fatty acids may help improve muscle growth, but more research is necessary.

5. Tuna

One 142-g can of tuna contains 27 gTrusted Source of protein per ounce (oz). It is another source of omega-3 fatty acids and vitamin D.

However, people should consume tuna in moderation, as it can contain mercury. The Food and Drug Administration (FDA)Trusted Source recommends eating yellowfin tuna and white tuna no more than once per week, and avoiding bigeye tuna.

Children under 11 years old, pregnant people, and those who are nursing should avoid tuna and opt for low mercury fish.

6. Seafood

Seafood, such as shellfish and molluscs, can be a source of lean protein. A 2024 study of seafood consumption in Norway found the following amounts of protein per 100 g of different types of seafood:

• 13.2 g in steamed blue mussels
• 20.5 g in boiled crayfish
• 16.6 g in boiled American lobster

Seafood is also a source of iodine, omega-3, zinc, and selenium. However, it is important to be aware that seafood can contain heavy metals.

7. Cottage cheese

Low fat 2% cottage cheese contains 24.2 gTrusted Source of protein per cup. Cottage cheese is also rich in calcium for healthy bones.

8. Greek yogurt

A 100 g serving of Greek nonfat yogurt contains 10.3 gTrusted Source of protein. Nonfat Greek yogurt contains slightly more protein than whole milk versionsTrusted Source but with less saturated fat.

A person could add some carbohydrate-rich banana to their Greek yogurt for a healthy snack after training.

9. Milk

Skimmed or 1% fat milk with added vitamins contains 8.32 gTrusted Source of protein per cup, which is equivalent to 246 g.

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, and fortified milk can contain additional vitamins, such as vitamin D.

10. Cheese

A cup of cheddar cheese contains around 24.5 gTrusted Source of protein, while a cup of part-skimmed mozzarella contains 20.4 gTrusted Source.

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.

11. Whey protein powder

Whey protein isolate powder comes from dairy products. It contains 50 gTrusted Source of protein per 3 scoops, which is around 86 g.

12. Soy protein powder

Soy protein isolate contains 25 gTrusted Source of protein per 1-oz serving, or per 28 g. It is a source of all the essential amino acids.

People who eat a plant-based diet may find soy protein powder a valuable addition to boost their protein intake.

13. Edamame

Cooked edamame beans contain 18.5 gTrusted Source of protein per cup. People can add them to a stir-fry or salad or eat alongside sushi.

Alternatively, people can also eat edamame as a snack, either fresh or dry-roasted.

14. Quinoa

A 2020 reviewTrusted Source indicates that quinoa has a protein content of between 9.1 g and 15.7 g per 100 g, depending on where manufacturers cultivate it.

The review also suggests that quinoa has an exceptional nutritional profile due to its:

• balanced amino acid profile
• fiber content
• range of vitamins and minerals
• antioxidants

15. Chickpeas

Chickpeas, which people also call garbanzo beans, are a source of protein and carbohydrates.

Canned chickpeas contain 14.6 gTrusted Source of protein per cup, making them suitable for people following plant-based diets who wish to increase their protein intake.

Hummus, which contains ground chickpeas, has 7.35 gTrusted Source of protein per 100 g.

16. 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.

17. Tofu

Tofu contains 12.7 gTrusted Source of protein per 100 g, making it a source of protein and many other nutrients.

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.

18. Sunflower seeds

Seeds are a suitable source of healthy fats, fiber, and minerals such as magnesium and zinc. A cup of roasted sunflower seeds contains just under 26.7 gTrusted Source of protein.

People can eat seeds as a snack or sprinkle them on breakfasts, salads, or vegetables.

19. Peanuts

One 28 g serving of unsalted roasted peanuts contains 7.85 gTrusted Source of protein. Peanuts are also a source of magnesium, folate, and vitamin B3.

Peanuts and peanut butter are high in fat, so it is important to consume them as part of a balanced diet.

20. Walnuts

A 100-g portion of shelled walnut halves contains 14.6 gTrusted Source of protein and 9.62 g of monounsaturated fats.

Walnuts are also a suitable source of dietary vitamin E, which researchTrusted Source indicates may protect the body against physical stress during exercise.

21. Buckwheat

Buckwheat is a seed that people can use as a grain or flour. A cup of buckwheat contains 22.4 gTrusted Source of protein, and also contains carbohydrates, vitamins, and minerals.

People can use buckwheat in place of rice or use the flour to make protein pancakes.

22. Beef jerky

Dried beef jerky contains 9.96 gTrusted Source of protein per 30 g serving.

Jerky can be a protein-rich snack that people can easily transport when going to the gym.

23. Lean beef

Lean beef tenderloin trimmed of fat contains 27.7 gTrusted Source per 100 g. It also contains selenium, zinc, and iron, which are essential for energy and recovery.

24. Lean pork

One thick slice (90 g) of roast pork contains 24 gTrusted Source of protein. Leaner cuts of pork can provide protein and other nutrients without as much saturated fat.

25. Bison

A 3-ounce (85 g) serving of ground bison contains 21.6 gTrusted Source of protein.

A 2018 studyTrusted Source indicates that bison had a lower atherogenic risk than beef in healthy men. This means bison had a lower chance of causing fatty deposits in the arteries.

26. Lentils

Lentils contain just over 9 gTrusted Source of protein per 100 g and a range of amino acids. They are also a source of fiber, carbohydrates, vitamins, and minerals.

27. Beans

Beans are a valuable source of protein. For example, boiled red kidney beans contain 8.67 gTrusted Source of protein per 100 g.

Beans are also a source of fiber and minerals for bone health, such as calcium, magnesium, and phosphorous.

28. Peas

Similarly to other beans and legumes, peas are a source of protein. Peas consist of 20% to 25% protein and, unlike some other plant sources, contain all the essential amino acids.

29. Almonds

Roasted and salted almonds contain 20.4 gTrusted Source of protein per 100 g. They are also a source of minerals and healthy fats.

30. High protein cereals

Some packaged cereals are higher in protein. Eating high protein cereals for breakfast also offers a source of carbohydrates and fiber.

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. Some sources, 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.