12 Best Foods To Gain Muscle


Building muscle isn’t all about going to the gym and doing hard-core exercises. Instead, you’ll see the most progress by tailoring your diet to suit your goals. Weight lifting and building muscle is the process of getting bigger by tearing muscles and repairing them. 

If you want to gain muscle, your diet plan must be as strong as your gym exercises. That involves eating the best and diet-rich foods in the following list. 


Eggs contain healthy fats, high-quality protein, and other essential nutrients like vitamin B. Proteins are amino acids. Eggs contain ample amino acids, which are particularly essential for muscle growth.

Also, B vitamins are critically essential for various processes in the body, including energy production.

Greek Yogurt

Greek yogurt is full of protein and great for satisfying a sweet tooth. It is an excellent choice for breakfast, dessert, or an afternoon snack. It’s also a great source of calcium, which improves bone health. 

Salmon And Tuna

If you want to gain some muscle, fish like salmon and tuna are great choices. They are excellent sources of protein and omega-three fatty acids. These fish promote muscle mass; the other nutrients present in these fish ensure that your body functions properly by boosting your metabolism.

Salmon is an excellent food for muscle building and maintaining overall health. Each three-ounce serving of salmon contains about 17 grams of protein, two grams of omega-three, and several essential B vitamins. Omega-three plays a vital role in strong, muscular health and even increases muscle gain during exercises.


For a satiating post-workout meal or a hearty breakfast, a bowl of oats is an excellent meal. Carbs are vital post-workout to refill depleted glycogen stores and good quality protein to help rebuild muscle breaks. Carbohydrates are also the body’s primary energy source, so if you want to perform well in the gym, oats that are slow-releasing carbohydrates are essential. 

Chicken Breast

Chicken breasts are considered an excellent food for gaining muscle. They are full of protein, with a three-ounce serving containing about 26 grams of high-quality protein. They also have significant amounts of B vitamins and B6, which are particularly important to remain active. So, during physical activity, these vitamins help your body function properly and provide optimal muscle gain.

Peanut Butter

Fats often have a terrible reputation, but they’re crucial, no matter what you say. First, they are calorie-dense, which means they’ll keep you full for longer and keep your mind sharp. 

If you want to gain muscle, then peanut butter, a healthy fat, should be in your diet. In addition, peanut butter is great for adding energy to meals, so add a generous amount to your favorite smoothie or smear it on toast.

Cottage Cheese

Cottage cheese is also rich in calcium for bones. Half-skimmed cottage cheese contains 15 grams of protein per half-cup. A cup of low-fat cottage cheese contains 28 grams of protein, along with a hearty portion of the critical muscle-building amino acid leucine.

You can eat cottage cheese with varying fat contents just like any other dairy product. However, high-fat foods like creamed cottage cheese give more calories. Selecting which type of cottage cheese is reasonable depends on the calories you want to add to your diet. Lastly, it’s an excellent muscle-building snack regardless of which type you choose.


Shrimp are mostly pure protein. Each three-ounce serving contains zero carbs, about 18 grams of protein, and 1 gram of fat. Adding some shrimp to your diet as healthy fats and carbohydrates are essential in your overall diet; it is an easy way to get muscle-gaining protein without too many extra calories.

Shrimp contains a significant amount of amino acid, just like many other animal proteins, which is necessary for optimal muscle growth.

Turkey Breast

A three-ounce portion of about 85 grams serving of turkey breast contains 25 grams of protein and almost no carbs or fat. Turkey is an excellent source of the B vitamin, which helps process fats and carbohydrates in the body. Having B vitamins in your food could help you gain muscle over time by supporting your body’s ability to exercise.


Bananas have always been famous among people who want to gain muscle. Also, it is considered the perfect post-workout snack. This fruit is rich in easily digestible carbohydrates, which help muscle recovery after a workout when consumed with protein. That is why bananas are a must-have in a muscle-building diet. Add it to your protein shake and grow your muscles.


Quinoa is a perfect post-workout food. It is high in protein and fiber, as well as in magnesium and iron, which help to promote protein synthesis. Additionally, it contains all nine amino acids essential for building muscle, and it’s gluten-free, making it easy to digest. Also, make sure to eat it after your workout as it’s a relatively high carbohydrate food to aid in your recovery.


Iron is vital to building muscle and strength, and spinach is full of iron. The leafy green is also an excellent magnesium source, essential to muscle development, carb metabolism, and energy production. Other good vegetable sources of magnesium are radishes, chard, and soybeans.

Final Words

Various foods can help you gain muscle. Many are protein-rich and let your muscles grow and recover after exercise programs. However, it is also necessary to consume carbs and fats to fuel exercise and physical activity. Focus on exercising and eating more calories daily from nutritious foods like those listed in this article to reach your goal of gaining lean muscle.