Building lean muscle is one of the best things you can do for your physical wellness. From a healthy functioning metabolism to chronic disease prevention to improved body composition, it’s no secret that more muscle mass equals better health.
If you’re already on track in the gym with strength workouts, you’ve taken the first and most important step. But there is more to building muscle (also known as hypertrophy) than just working out – a good diet that supports muscle growth is key to optimizing your success. Not only that, if your diet is lacking in certain nutrients, or if you are eating at a significant calorie deficit, you might actually be working against your strength and hypertrophy goals.[1]
With that in mind, here are some of the best foods to help you build muscle, stay strong, and boost your overall health.
Focus on Protein Intake
A good number to shoot for when it comes to daily protein intake is 1.6-2.2 grams of protein per kilogram of bodyweight.[2] So a 145-pound person would need 104-143 grams of protein per day.
If you are someone who lifts heavy and much of your workout program consists of strength training, you might fall towards the higher end of that range. Someone who is less active or does mostly bodyweight strength training might fall on the lower end of that range.
Nutrition is extremely personal, and a protein intake that works for someone else might not be right for you. Always listen to your body, and if you are unsure, consider consulting a dietician for guidance.
But Don’t Forget Carbohydrates!
Diets lacking in adequate carbohydrate intake appear to have a negative effect on muscle growth. In fact, studies show that when a mix of protein and carbs are ingested post-workout, muscle protein synthesis is higher than when protein is ingested alone. [3] Additionally, your muscles use carbohydrates for energy when working out, so having an adequate amount of carbs on board before a workout will allow you to work out harder. This then elicits a response from the muscle to grow bigger and stronger.
Now, let’s get into which foods will give you the best bang for your buck when it comes to protein and carbohydrate intake!
Eggs
Eggs contain about 6-7 grams of protein, depending on the size of the egg. They are a great way to have a protein-rich start to your day or as part of an easy dinner when you’re low on time. Opt for boiled or baked eggs to minimize the amount of oil needed for cooking.
Pair them with whole wheat toast and some greens to round off your meal with good sources of carbohydrates, fiber, and important micronutrients.
Oatmeal
In one cup of uncooked oats, you get a whopping 55 grams of carbohydrates. That’s a lot of energy!
This is a great meal to have before you hit the gym if you’re setting out for a high-intensity workout. Importantly, oatmeal is considered a complex carbohydrate. This means that your body processes the carbs at a slow, but consistent rate, therefore providing you with sustained energy throughout your workout.
Mix in peanut butter or a handful of your favorite nuts for some added protein and healthy fats.
Greek Yogurt
A serving of Greek yogurt (about 1 cup) packs 20 grams of protein. Build on that high-protein base by mixing in some yummy toppings like granola, fruit, chia seeds, or a drizzle of honey. Stir in your favorite protein powder for an extra boost of protein!
Quinoa
Quinoa is another great source of complex carbohydrates, as a serving of quinoa contains about 21 grams of carbs with a kick of 4 grams of protein. Additionally, it is rich in antioxidants and essential minerals, which is why it is often labeled as a “superfood.”
Because quinoa contains both carbohydrates and protein, it’s an excellent way to re-fuel your body after a tough workout. Add some ground turkey to up the protein content, and some veggies for fiber, and you’ll have a well-rounded post-workout meal.
Salmon
Rich in omega-3 fatty acids, this fish is a top heart-healthy protein option. In a modest serving of 3.5 ounces, salmon contains 22 grams of protein and 2.3 grams of omega-3’s.
Omega-3 fatty acids are an essential fat, meaning you can only get them from your diet (your body does not produce it) and is responsible for improved heart health, decreased inflammation, and reduced risk of cancer. So not only does this food contribute to muscle growth, it also helps protect you from illness.
Chicken Breast
If you’re looking for a food that is high in protein but low in fat, chicken breast is the way to go. A single serving of chicken breast contains 31 grams of protein and just 6.2 grams of fat, making it a popular choice for satiating, health-conscious meals.
Tofu
Tofu is an excellent non-meat source of protein, with a half cup serving containing a total of 21 grams of protein. One of the best things about tofu is how versatile it can be as it takes on the flavor of whatever you are cooking it with. Stir fry, tacos, orange chicken – you name it! It can be made with tofu.
Supplements
In addition to an adequate dietary protein intake, there are a few supplement options that can help you on your journey to bigger muscles.
Protein Powder
It can be tough to get enough daily protein from food alone. Protein powders can be a great way to supplement that intake, as they are simple and effective ways to boost those grams.
It appears that whey protein is the best option when considering muscle growth. However, plant-based protein powders are becoming increasingly more effective and can yield similar results. [4] Choose the type that fits best with your lifestyle!
Creatine Monohydrate
While it does not directly affect muscle growth, supplementing with creatine provides your body with an energy source that allows you to perform short, quick movements with more power. If you train consistently at this higher intensity with less fatigue, muscle growth will respond more quickly, as well.
Fuel Your Success
Building muscle is an important aspect of a healthy workout routine. With larger amounts of lean muscle, you can fight off chronic diseases and improve longevity – who wouldn’t want that?
Fuel your progress with a healthy, well-rounded diet that places emphasis on high-quality protein and carbohydrates. Your body will thank you!
REFERENCES
1. Slater GJ, Dieter BP, Marsh DJ, Helms ER, Shaw G, Iraki J. Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training. Front Nutr. 2019 Aug 20;6:131. doi: 10.3389/fnut.2019.00131. PMID: 31482093; PMCID: PMC6710320.
2. Slater G, Phillips SM. Nutrition guidelines for strength sports: sprinting, weightlifting, throwing events, and bodybuilding. J Sports Sci. 2011;29 Suppl 1:S67-77. doi: 10.1080/02640414.2011.574722. Epub 2011 Jun 12. PMID: 21660839.
3. Wang, W., Hsieh, P., Farrar, R. P., & Ivy, J. L. (2020). Co-ingestion of carbohydrate and whey protein induces muscle strength and myofibrillar protein accretion without a requirement of satellite cell activation. Current Research in Physiology, 2, 12–21. https://doi.org/10.1016/j.crphys.2020.02.001.
4. Teixeira, F. J., Matias, C. N., Faleiro, J., Giro, R., Pires, J., Figueiredo, H., Carvalhinho, R., Monteiro, C. P., Reis, J. F., Valamatos, M. J., Teixeira, V. H., & Schoenfeld, B. J. (2022). A novel plant-based protein has similar effects compared to whey protein on body composition, strength, power, and aerobic performance in professional and semi-professional futsal players. Frontiers in Nutrition, 9. https://doi.org/10.3389/fnut.2022.934438.
