20 Foods That Support Muscle Growth

1. Chicken Breast

Chicken breast is renowned for its high protein content, delivering approximately 31 grams of protein per 100 grams while remaining low in fat. This lean profile makes it a favorite among athletes and bodybuilders aiming to build muscle without excess calories.

Unlike fattier cuts or red meats, chicken breast provides quality protein with minimal saturated fat. Grilling, baking, or poaching are popular cooking methods that preserve its nutritional value. Compared to other lean meats like turkey or fish, chicken breast remains a cost-effective and accessible choice. Learn more at Healthline.

2. Eggs

Eggs offer a complete amino acid profile, making them one of the most effective foods for supporting muscle growth and repair. Their high bioavailability means the body can efficiently absorb and utilize the protein they provide.

Both egg whites and yolks contribute; whites are rich in protein while yolks deliver vital nutrients like vitamin D and healthy fats. Compared to other protein-rich breakfast options such as Greek yogurt or oatmeal, eggs provide a superior balance of essential amino acids. For more about egg nutrition, visit Medical News Today.

3. Greek Yogurt

Greek yogurt delivers a powerful combination of both casein and whey protein, supporting muscle growth and recovery throughout the day and night. Its creamy texture makes it enjoyable and easy to incorporate into breakfasts, smoothies, or as a snack.

Compared to regular yogurt, Greek yogurt is strained more extensively, resulting in nearly double the protein content and a thicker consistency. This makes it particularly valuable for those aiming to build lean muscle. For a detailed comparison and further benefits, visit U.S. News.

4. Salmon

Salmon stands out as an excellent source of high-quality protein and heart-healthy omega-3 fatty acids. These omega-3s not only support muscle growth but also play a crucial role in reducing exercise-induced muscle inflammation and enhancing recovery.

Compared to lean fish like cod or tilapia, salmon contains more healthy fats, making it a more calorie-dense option for those seeking muscle gains. Its rich flavor and versatility in recipes further increase its appeal. For an in-depth look at salmon’s nutritional benefits, visit Harvard T.H. Chan School of Public Health.

5. Lean Beef

Lean beef is a rich source of high-quality protein, essential for muscle repair and growth. It also delivers significant amounts of iron, which supports oxygen delivery to muscles, and creatine, a compound known to enhance strength and performance.

Grass-fed beef generally contains more omega-3 fatty acids and antioxidants, while grain-fed beef tends to be higher in total fat. Opting for lean cuts, such as sirloin or tenderloin, maximizes protein intake while minimizing saturated fat. For more information on the health benefits of lean beef, visit Mayo Clinic.

6. Cottage Cheese

Cottage cheese is packed with casein protein, which digests slowly and provides a steady release of amino acids—making it perfect for overnight muscle repair and growth. It’s also an excellent source of calcium, supporting bone health and muscle function.

Compared to cheeses like ricotta or cheddar, cottage cheese is notably lower in fat and calories, yet higher in protein per serving. Its mild flavor and creamy texture make it versatile in both sweet and savory dishes. Learn more about its benefits at the Cleveland Clinic.

7. Quinoa

Quinoa stands out among plant-based foods as a complete protein, containing all nine essential amino acids needed for muscle growth and repair. With around 8 grams of protein per cooked cup, quinoa offers more protein than most grains, including rice and wheat.

Its nutrient profile is also rich in fiber, magnesium, and iron, which support energy production and recovery. Unlike rice, quinoa is gluten-free and provides a more balanced amino acid spectrum, making it an excellent choice for vegetarians and vegans. For more information, visit Harvard T.H. Chan School of Public Health.

8. Tuna

Tuna is an excellent source of high-quality protein and omega-3 fatty acids, while being very low in fat. Its nutrient profile supports muscle growth, repair, and overall cardiovascular health. Tuna’s convenience—available both fresh and canned—makes it an easy addition to meals and snacks.

Fresh tuna offers a richer flavor and slightly higher omega-3 content, while canned tuna is more affordable and shelf-stable. Both options contribute to muscle-building diets. However, it’s important to monitor tuna intake due to mercury content. For guidelines, check the FDA’s advice.

9. Tofu

Tofu is a versatile plant-based protein derived from soybeans, making it a valuable staple for those following vegetarian or vegan muscle-building diets. It provides a complete amino acid profile and contains isoflavones, compounds linked to reduced inflammation and improved heart health.

Tofu’s mild flavor allows it to absorb marinades and work in various dishes, from stir-fries to smoothies. Compared to tempeh, tofu is softer and lower in protein but often preferred for its versatility. Tempeh, while denser and higher in protein, provides additional fiber. For more benefits, visit Medical News Today.

10. Shrimp

Shrimp is celebrated for its exceptionally high protein-to-calorie ratio, making it perfect for those aiming for lean muscle gain without excess fat. Each serving delivers about 20 grams of protein and very little fat, supporting muscle repair and growth.

Compared to other shellfish like crab or lobster, shrimp is lower in calories and fat while still providing key nutrients such as selenium and vitamin B12. Its quick cooking time and versatility also make it easy to incorporate into a variety of dishes. For more on shrimp’s nutritional benefits, visit WebMD.

11. Lentils

Lentils are a powerhouse of plant-based protein, supplying about 18 grams of protein per cooked cup. They’re also rich in dietary fiber and iron, supporting muscle recovery and healthy blood flow. Lentils are a key ingredient in vegetarian and vegan muscle-building diets, offering versatility for soups, salads, and stews.

Compared to beans, lentils cook faster and are lower in fat, while providing similar protein content. Their impressive nutrient profile helps promote satiety and sustained energy levels. To learn more about the benefits of lentils, visit Harvard T.H. Chan School of Public Health.

12. Turkey Breast

Turkey breast is highly valued for its leanness and impressive protein content, delivering about 29 grams of protein per 100 grams with minimal fat. Rich in B vitamins, especially niacin and B6, turkey breast supports energy metabolism and efficient muscle repair after workouts.

It is similar to chicken breast in both taste and nutritional profile but is often regarded as slightly leaner. Turkey breast’s mild flavor makes it a versatile option for various dishes, from sandwiches to salads. For a detailed look at its health benefits, visit Healthline.

13. Chickpeas

Chickpeas, also known as garbanzo beans, are a robust source of plant-based protein, fiber, and essential micronutrients like iron, magnesium, and folate. Their protein and fiber content make them especially valuable in vegetarian and vegan diets, supporting muscle growth, satiety, and digestive health.

Chickpeas can be enjoyed in salads, stews, or as hummus. Compared to lentils, chickpeas have a slightly firmer texture and milder taste, while offering similar nutritional benefits. They also provide more fiber than many other beans, aiding in sustained energy. For more details, visit Medical News Today.

14. Milk

Milk provides an optimal blend of whey and casein proteins, supporting both immediate and sustained muscle repair. Rich in calcium and vitamin D, milk promotes strong bones and efficient muscle contraction, making it a powerful addition to any muscle-building diet.

While plant-based alternatives like almond or oat milk offer variety, they usually lack the same quality and quantity of protein unless fortified. Dairy milk remains superior for muscle growth due to its unique protein profile and nutrient density. For more information on milk’s nutritional impact, visit Harvard T.H. Chan School of Public Health.

15. Brown Rice

Brown rice is a valuable source of complex carbohydrates, providing sustained energy for workouts and muscle recovery. It contains more fiber and protein than white rice, promoting fullness and supporting digestive health. Brown rice’s slower digestion helps maintain stable blood sugar levels, making it preferable for athletes seeking lasting fuel.

Compared to quinoa, brown rice offers less protein and fewer essential amino acids but remains a budget-friendly staple for balanced meal planning. For a comprehensive comparison of rice varieties and their nutritional value, visit Harvard T.H. Chan School of Public Health.

16. Almonds

Almonds are a nutrient-dense snack, providing plant-based protein, healthy monounsaturated fats, and a significant amount of vitamin E—an antioxidant that aids in muscle repair and recovery. With about 6 grams of protein per ounce, almonds are an excellent choice for supporting muscle growth and overall health.

Compared to walnuts, almonds contain less omega-3 but more vitamin E and protein. Peanuts, while higher in protein, have a different fat profile and are technically legumes. Almonds’ versatility makes them easy to add to meals or snacks. Learn more at Healthline.

17. Edamame

Edamame, or young soybeans, are a powerhouse of plant-based protein, providing around 18 grams per cup. Rich in fiber and isoflavones, edamame supports muscle repair, heart health, and hormone balance. Its high protein and nutrient content make it a favorite snack among muscle builders, especially those seeking vegetarian or vegan options.

Compared to other soy foods like tofu or tempeh, edamame is less processed and retains more fiber. It’s also easy to prepare and enjoy as a snack or salad topping. Discover more about edamame’s benefits at Medical News Today.

18. Whey Protein

Whey protein is renowned for its rapid absorption and complete amino acid profile, making it an optimal choice for post-workout muscle recovery and growth. Unlike casein, which digests slowly, whey delivers amino acids to muscles quickly—ideal for immediately after exercise.

Whey is often favored over plant-based protein powders, which may lack one or more essential amino acids unless blended. However, both options can effectively support muscle building when chosen wisely. Whey protein is convenient in shakes and smoothies. For more details about protein powders, visit Harvard Health.

19. Spinach

Spinach is packed with dietary nitrates, iron, and powerful plant compounds that collectively enhance muscle function, oxygen delivery, and recovery. The nitrates in spinach have been linked to improved muscle efficiency and endurance, while its iron content helps prevent fatigue by supporting red blood cell production.

Compared to other leafy greens like kale or Swiss chard, spinach is especially rich in these muscle-supporting nutrients and is lower in calories, making it easy to add to any diet. For more information about spinach’s nutritional benefits, visit Medical News Today.

20. Sweet Potatoes

Sweet potatoes are an excellent source of complex carbohydrates, providing steady energy to fuel intense workouts and aid muscle recovery. They are rich in beta-carotene, a potent antioxidant that supports immune function, and potassium, which helps regulate fluid balance and muscle contractions.

Compared to white potatoes, sweet potatoes offer more fiber, antioxidants, and a lower glycemic index, resulting in more sustained energy. When contrasted with rice, sweet potatoes provide additional vitamins and minerals, making them a nutrient-dense carb choice. Learn more about their health benefits at Healthline.

Conclusion

A well-rounded, nutrient-rich diet is essential for optimal muscle growth and recovery. Including a diverse mix of animal and plant-based foods ensures you receive all the proteins, amino acids, and nutrients your body needs. Tailor your food selections to your specific fitness goals and dietary preferences for the best results. For personalized guidance, consider consulting a registered dietitian or nutrition expert. To further explore the connection between nutrition and muscle health, visit the Academy of Nutrition and Dietetics.

Disclaimer

This article is for informational purposes only and does not substitute for professional medical or nutritional advice. Always consult a qualified healthcare provider or registered dietitian before making significant changes to your diet or nutrition plan. For more information, visit the Academy of Nutrition and Dietetics.