6 Foods That Help Support Muscle Mass and Strength
Building and maintaining muscle depends on more than one food. Adequate protein, enough overall nutrition, regular physical activity, good sleep, and recovery all contribute to healthy muscle development.
Here are six nutritious foods that can provide protein and other nutrients that support muscle function.
1. Eggs
Eggs provide high-quality protein and contain nutrients such as vitamin B12, selenium, and choline. They can be an easy addition to breakfast or a meal when you need a convenient protein source.
Boiled, scrambled, or cooked with vegetables, eggs can fit into a balanced diet.
2. Greek Yogurt
Greek yogurt is a convenient source of protein and also provides calcium. Choosing plain varieties can help limit added sugar.
You can combine it with fruit, oats, or nuts for a more substantial snack or breakfast.
3. Chicken
Chicken, particularly lean cuts such as chicken breast, provides a substantial amount of protein without requiring large portions.
It can be grilled, baked, roasted, or added to soups, salads, rice dishes, and sandwiches.
4. Fish
Fish provides protein along with important nutrients. Fatty fish such as salmon also provides omega-3 fatty acids.
Other options, including tuna, sardines, and trout, can also contribute protein to a balanced eating pattern.
5. Beans and Lentils
Beans, chickpeas, and lentils provide plant-based protein as well as fiber, iron, and other nutrients.
Combining legumes with grains such as rice or whole-grain bread can make a nutritious, satisfying meal.
6. Milk and Other Dairy Foods
Milk provides protein along with calcium and other nutrients important for bone health. Cottage cheese and other dairy foods can also provide useful amounts of protein.
For people who tolerate dairy, these foods can be an easy way to add protein to everyday meals.
Don’t Forget the Bigger Picture
Eating protein alone does not automatically build muscle. Muscles also need an appropriate training stimulus, sufficient energy, carbohydrates for activity, healthy fats, and adequate recovery.
For teenagers in particular, the focus should be on regular balanced meals and healthy growth rather than restrictive diets or trying to rapidly change body size.
The Bottom Line
Eggs, Greek yogurt, chicken, fish, beans and lentils, and dairy foods can all contribute protein and other nutrients that support healthy muscles.
Rather than relying on one “muscle-building” food, include a variety of nutritious foods throughout the day and stay active in age-appropriate ways.
