6 Foods That Help Increase Muscle Mass and Support Strength
Building and maintaining muscle depends on more than one particular food. Your muscles need adequate protein, calories, vitamins, minerals, and regular resistance exercise to grow and remain strong. As people get older, maintaining muscle becomes especially important because muscle mass naturally tends to decline with age.
Here are six nutritious foods that can contribute to a muscle-supporting diet.
1. Eggs
Eggs provide high-quality protein and contain all nine essential amino acids. They also provide nutrients such as vitamin B12, selenium, and choline.
Including eggs with breakfast or another meal can be an easy way to add protein to your diet. Pairing them with vegetables and whole-grain toast creates a more balanced meal.
2. Greek Yogurt
Greek yogurt is a convenient source of protein and also provides calcium. Protein-rich dairy foods can be particularly useful as part of meals or snacks when you’re trying to maintain muscle.
Choose plain or lightly sweetened varieties and add fruit, oats, or nuts for additional nutrients.
3. Chicken
Chicken is a protein-rich food that can provide the amino acids your body needs to repair and maintain muscle tissue.
Grilled, baked, roasted, or stewed chicken can be incorporated into many meals. Combining it with vegetables and a source of carbohydrates such as potatoes, brown rice, or whole grains provides energy for daily activities and exercise.
4. Fish
Fish such as salmon, sardines, and tuna provides protein, while fatty fish also supplies omega-3 fatty acids.
Omega-3 fats are important for overall health, and eating fish regularly can be part of a nutritious dietary pattern. Fish can be paired with vegetables and whole grains for a balanced meal.
5. Beans and Lentils
Beans, chickpeas, and lentils provide plant-based protein along with fiber, complex carbohydrates, iron, and other nutrients.
They are especially useful for people who eat little or no meat. Combining legumes with grains, such as lentils with rice, can make a filling and nutritious meal.
6. Nuts and Seeds
Almonds, peanuts, walnuts, pumpkin seeds, and other nuts and seeds provide protein, healthy fats, magnesium, and calories.
Because they are energy-dense, a modest portion can be added to yogurt, oatmeal, salads, or meals. Nut and seed butters can also be convenient sources of additional nutrition.
Protein Is Only Part of the Picture
Eating more protein alone doesn’t automatically build muscle. Resistance exercise is an important stimulus for muscle growth, while adequate food and protein provide the materials needed for recovery and maintenance.
For older adults, spreading protein-containing foods throughout the day can be a practical strategy rather than trying to consume most of the day’s protein in a single meal.
Don’t Forget Overall Nutrition
Muscles also need energy. Extremely restrictive eating can make it harder to maintain muscle and strength. Include nutritious sources of carbohydrates and healthy fats along with protein, and stay adequately hydrated.
If you have kidney disease or another condition requiring dietary restrictions, discuss your protein intake with your healthcare professional before substantially increasing it.
Bottom Line
Eggs, Greek yogurt, chicken, fish, beans and lentils, and nuts and seeds can all contribute valuable protein and nutrients to a muscle-supporting diet. The most effective approach is adequate overall nutrition combined with regular strength-building activity, rather than relying on one “muscle-building” food.
