7 Foods That Will Help You Build Muscle

Updated on October 3, 2023

To fuel your body with the right nutrition to build and strengthen muscles, you must create a custom diet for your needs. Combine the following foods with fruit and veggies to gain muscle mass:

1. Lean Protein Sources

Incorporate some tasty lean proteins into your diet and you’ll experience some serious gain in mass. Get creative in the kitchen and whip up some chicken breast.

Here are some more lean meats:

  • Turkey
  • lean beef
  • salmon
  • tuna, and 
  • tofu.

These are all packed with essential amino acids that your body needs for bulking. There are also plenty of healthy high calorie meal prep recipes for bulking if you lead a busy lifestyle and don’t have much time for cooking.

2. Eggs

Eggs are another nutrition powerhouse loaded with high quality protein, healthy fats, and vital B vitamins and choline which help in bulking and energy production. Egg white is more preferable as it contains large amounts of the amino acid leucine, which keeps muscles growing.

3. Greek Yogurt

Dairy is a fantastic protein source, and Greek yogurt especially has twice the amount of regular yogurt, making it a delightful treat for mass gain.

You can use it as a post-workout snack because it helps to replenish your energy levels and rebuild muscle quicker. It’s fine to mix it with other ingredients like fruits, nuts and honey for a tasty and nutritious snack you won’t forget. 

4. Quinoa

Quinoa has a great nutritional profile when you’re looking to pack some incredible lean muscle while having the fuel to get active. One cup of cooked quinoa gives around 40 grams of carbohydrates to keep you energized, 8 grams of protein, and 5 grams of fiber for digestive health. It’s also loaded with magnesium and phosphorus plus all nine essential amino acids.

5. Whole Grains

Whole grains in your diet are important in keeping your energy levels up. Carbs found in brown rice and bread are broken down into glucose which the body then uses to produce hormones, such as insulin which promotes lean mass bulking and repair.

6. Whey and Soy Protein Powder

Protein powders are a fantastic way to add extra protein to your diet. Whey protein isolate powder gives you a whopping 50 grams of protein for every three scoops.

If you are on a plant-based diet, you can increase your muscular size with soy protein which provides around 25 grams of protein per scoop. Try blending smoothies with some plant-based milk, soy protein powder, and your favorite fruits as a tasty snack.

7. Spinach

Leafy greens like spinach are loaded with power-boosting antioxidants and nitrates which boost your muscles by improving the way blood and oxygen get delivered to them.

Eating Healthily to Build Muscle

If you are serious about achieving your fitness goals, eating healthy matters because you need to nourish your body with the right nutrients – Protein, carbohydrates, vitamins, minerals, healthy fats, and hydration – to gain lean mass and sustain energy.

Make sure to get between 1.4 and 2.0 grams of protein per kilogram of body weight depending on your workout plan. Carbs should make up 45-55% of your calorie intake and if you’re doing high-volume training, try to get a bit more. 

Vitamins, minerals, and healthy fats help increase your exercise performance and post-workout rehab. Don’t forget to stay hydrated.


To build muscle, you need to hit the gym and the kitchen. Add these seven foods to your diet and they’ll help you reach your goals faster. Remember to incorporate your meals with a regular workout routine and enough rest. A fitness expert can create a plan tailored for you.

The Editorial Team at Healthcare Business Today is made up of skilled healthcare writers and experts, led by our managing editor, Daniel Casciato, who has over 25 years of experience in healthcare writing. Since 1998, we have produced compelling and informative content for numerous publications, establishing ourselves as a trusted resource for health and wellness information. We offer readers access to fresh health, medicine, science, and technology developments and the latest in patient news, emphasizing how these developments affect our lives.