Best foods for muscle gain you need to include in your diet

Written by Trey Reck

Published on December 16, 2025

If you’re ready to maximize muscle and get swole, the foods you eat matter just as much as the time you spend in the gym.

The best foods for muscle gain

What to eat to fuel strength, recovery, and real muscle growth.

The best foods for muscle gain provide your body with the protein, healthy fats, and carbohydrates it needs to build and repair new muscle. Combine these with consistent strength training, a calorie surplus, and proper rest, and you’re setting yourself up for serious muscle building results.

Let’s break down the foods and strategies that make it happen.

Introduction to building muscle

If you want to build muscle, you can’t just lift weights and hope for the best.

Muscle gain relies on three things working together: nutrition, strength training strength training Exercise designed to improve muscular strength and endurance through resistance against external force. , and rest. But a solid muscle-building diet doesn’t have to be complicated. It’s about getting adequate protein, healthy carbohydrates, and healthy fats to keep your muscles fueled, help your body train and recover, and support your sleep and stress levels. These nutrients are the keys to helping your body pack on more lean mass.

And don’t forget hydration! Your muscles need water to function, repair, and grow. If your goal is to increase muscle, skimping on your water intake and/or skipping key nutrients will slow you down, even if your workouts are on point.

Caloric intake for muscle gain

When it comes to building muscle, food isn’t just fuel—it’s part of your workout plan.

To gain muscle, your body needs a calorie surplus, meaning you need to eat more calories than you burn each day. Think of it as giving your muscles enough raw materials to actually grow.

A good target is around 250–500 extra calories per day above your maintenance level. That small bump gives your body what it needs for muscle growth without increasing your body fat. Bear in mind that gaining muscle usually means gaining weight (unless you’re simultaneously working on fat loss, which is tricky but possible). The number on the scale will likely go up, and that’s a positive sign.

Eating more protein protein Essential macronutrient made of amino acids that builds and repairs tissues, supports muscle growth, immune function, and provides satiety. will take care of some of those extra calories—aim for 1.2–1.6 grams of dietary protein per kilogram of body weight to increase muscle mass and support muscle repair. Mix in protein-rich foods like chicken breast, Greek yogurt, cottage cheese, and lean meats, plus healthy carbohydrates and healthy fats from foods like brown rice, olive oil, nuts, and seeds.

Together, these nutrients give your body both the building blocks (protein) and the energy (carbs and fats) it needs to maximize muscle growth and crush your next strength workout.

High-protein foods

Protein is the MVP of any muscle-building diet.

Your muscles are made of protein, so getting enough high-quality protein is non-negotiable if you want to maximize muscle growth. Most people need to eat more protein, so check in with your usual daily intake. How much are you getting on average each day? If you need more protein, here are some foods to eat that have high levels of protein per gram.

• Chicken breast: A lean, high protein powerhouse. Packed with essential amino acids, it’s perfect for muscle building meals.

• Fish (salmon, tuna): Offers protein plus omega-3s for muscle health and recovery.

• Eggs: A complete protein with all the amino acids your body needs. Scrambled, boiled, or baked, they’re a super versatile protein fix.

• Lean meats: Turkey, ground beef, and lean cuts of beef supply high-quality protein along with B vitamins to support muscle growth.

Research suggests spreading protein intake across your daily meals and snacks helps maximize muscle mass, so think about including sources of protein every time you eat!

Dairy products

Dairy isn’t just for kids and cats. It’s a muscle-building food group packed with protein found in both fast- and slow-digesting forms.

• Greek yogurt: A high protein food that supports muscle recovery and growth. Bonus: probiotics keep your gut happy while you’re gaining weight.

• Cottage cheese: Slow-digesting casein protein feeds your muscles overnight—perfect for increasing muscle mass while you sleep.

• Cow’s milk: Offers 8 g of protein per cup plus calcium, vitamin D, and other nutrients.

• Whey protein powder: Convenient and versatile, great for a post-workout protein fix or to hit your protein daily intake goals.

Plant-based options

You can gain muscle on a plant-based diet, too. Paired smartly, plant proteins can give you all the essential amino acids you need.

• Legumes: Beans, lentils, and chickpeas are high in protein and fiber—perfect for healthy weight gain and digestive health.

• Nuts and seeds: Almond butter, pumpkin seeds, sunflower seeds, and chia seeds provide healthy fats plus high protein.

• Tofu and tempeh: Complete proteins from soy that can easily replace animal protein in your muscle-gain diet.

• Whole grains: Brown rice, quinoa, and oats supply healthy carbohydrates and fiber to fuel weight training sessions.

Mixing plant and animal proteins ensures your overall health stays on point—and you enjoy more variety in your diet—while you maximize muscle mass.

Healthy carbohydrates

Healthy carbohydrates give you and your muscles the energy to crush your strength workouts, recover efficiently, and the calories to gain weight. Try including these foods in your weekly diet:

• Brown rice: A slow-release carbohydrate that gives you steady energy.

• Sweet potatoes: A complex carb rich in fiber and vitamin A.

• Whole grains: Oats, barley, and whole wheat stabilize energy levels and keep you going through heavy workouts.

• Fruits and vegetables: Packed with other nutrients your body needs to support muscle building, recovery, and overall health.

Healthy fats

Don’t fear fats—they’re essential for hormone production, overall health, and helping to stabilize cravings. They’re also higher in calories, which is perfect when you’re trying to gain muscle weight. Try including these foods in your daily diet:

• avocado

• olive oil

• fatty fish, like salmon and mackerel

• nuts and nut butters

• seeds (pumpkin seeds and chia seeds have around 17–19 grams of protein per 100 grams)

Avoid eating too much saturated fat or processed meats, which can increase your health risks without adding significant health benefits.[1]

Workout routine

If you want to build muscle and increase muscle mass, your workouts need to challenge your body in the right way. That’s where resistance training comes in. By focusing on compound exercises, you recruit more muscles at once, boost strength, and trigger real muscle growth.

Think of compound exercises like squats, deadlifts, and bench presses as your power moves—they work multiple muscle groups at once and deliver the biggest bang for your effort. Then focus on progressive overload progressive overload Gradually increasing weight, frequency, or number of repetitions to continue making strength gains. . Gradually adding more weight or resistance tells your body to grow new muscle to help lift the load, so you maximize muscle growth over time.

But here’s the catch—consistency beats intensity every time. Training regularly (aim for 3–5 days per week) builds momentum and keeps your muscle building journey on track. Don’t forget recovery, either. It might seem counter-intuitive, but muscles grow when you rest, not when you lift. You need both to get results.

If you’re unsure where to start, a personal trainer can help tailor your plan to your body weight, fitness level, and lifestyle, so you can lift smarter, gain steadily, and see the results you’ve been working for.

Meal planning

To see real muscle growth, you need a plan that keeps your body fueled all day long. That’s where meal planning comes in. Think of it as scaffolding for your muscles: the right combination of protein-rich foods, healthy carbohydrates, and healthy fats at the right times supports your body to repair, recover, and grow stronger.

Aim for 5–6 good meals spaced every 2–3 hours—this keeps your muscles constantly supplied with the nutrients they need and helps you hit your calories without feeling stuffed. And don’t forget to drink enough water (not just protein shakes)! Hydration is a key part of the plan—your muscles need it to perform, recover, and actually build muscle. (And your brain needs it for any complicated weight lifting math, like working out 80% of your 1RM.) Keeping a water bottle within reach is just as important as having protein on your plate.

Snacking for muscle gain

Snacks aren’t just for staving off hunger or satisfying a craving. They can be a power move in your muscle-building journey. Smart snacking helps you gain muscle mass, fuel your workouts, hit your protein targets, and keep your energy levels steady between meals.

• To top your protein up, shoot for protein-rich options like Greek yogurt, cottage cheese, boiled eggs, or a quick protein shake.

• Need an energy boost? Grab nuts, seeds, dried fruit, or a smear of almond butter on toast to give your body extra fuel.

• Don’t forget post-workout snacks—mix a protein source with a healthy carbohydrate to replenish glycogen stores and kickstart muscle repair.

These little choices add up, making your day more productive, your workouts stronger, and your muscles happier.

Staying hydrated

It’s easy to forget when you’re busy, but your muscles need to be well watered. Staying hydrated helps your body perform your lifts during resistance training, prevents cramps, and speeds up muscle recovery. Aiming for 8–10 glasses of water a day is a solid baseline, and make sure to drink water during your workouts too.

Keep an eye on your body’s signals: light yellow urine means you’re well hydrated, while darker shades are your cue to drink more. Think of hydration as invisible muscle fuel—it doesn’t show up on your plate, but your performance and growth depend on it.

Avoiding nutrient deficiencies

Missing key nutrients out of your diet can slow muscle building, stall weight gain, and hamper recovery, as well as preventing you from feeling your best. Common gaps include protein, vitamin D, and iron, all critical for muscle health and energy levels.

You can fill these gaps by eating a variety of whole foods, but sometimes you might need a little help. Protein powders, creatine supplements, or fortified foods can make a difference. And don’t skip your medical check-ups—a quick blood test and guidance from a healthcare professional can catch deficiencies early and keep your muscle building lifestyle on track.

Common mistakes to avoid

Gaining muscle isn’t complicated, but it’s easy to trip yourself up.

One of the biggest mistakes is under-eating: if you’re not hitting your daily intake goals for calories and protein, your muscles don’t have the fuel to grow. On the flip side, overtraining will backfire—muscles grow when you rest, not while you’re grinding away at the gym.

Skipping healthy carbohydrates or healthy fats is another trap: without energy, your workouts feel harder, recovery slows, and your progress gets stuck. Finally, patience is key—muscle growth is gradual, so settling in for the long haul beats chasing fast results every time.

Setting realistic goals

It’s easy to get excited and set sky-high expectations, but the best muscle-building results come from achievable, trackable goals. Aim for 1-2 lbs of weight gain per month, and use a mix of body weight, measurements, and lifting performance to track progress.

Set specific targets too, like gradually increasing your squat or bench press. These small wins add up, keeping motivation high while your muscles steadily get bigger and stronger.

Seeking professional help

Sometimes, the smartest move is asking for a little expert backup. A personal trainer can create a resistance training plan that fits your body weight, goals, and lifestyle, so every rep really counts. On the nutrition side, a nutritionist or dietitian can fine-tune your meal plan to make sure you’re getting the right balance of muscle building foods.

Don’t underestimate the power of support. Having someone in your corner keeps you consistent, accountable, and confident that all your efforts—with workouts, meals, snacks, and recovery—are adding up to maximum muscle mass and real, lasting results.

FAQ

Can I build muscle and lose weight at the same time?

It’s possible, but it’s not easy! To build muscle while you lose weight, focus on eating enough protein to protect your muscle mass while creating a small calorie deficit. Combine that with resistance training and consistent physical activity. You may not see the scale drop fast, but you should notice changes in strength, tone, and body composition.

How many calories do I need to build muscle?

To build muscle, you’ll need to eat around 250–500 more calories per day than you burn. Your exact number depends on your body weight, physical activity level, and goals. If you want to maintain instead of gaining weight, aim to eat about the same amount of calories you burn daily.

Do older adults need the same amount of protein as younger people?

Older adults often need slightly more high-quality protein to support muscle health and prevent muscle loss.[2] Including protein-rich foods at every meal—like lean meats, fish, or Greek yogurt—can make a big difference.

What does nutrition research say about muscle building?

According to clinical nutrition research, a balanced diet that includes adequate protein, healthy fats, and complex carbohydrates—along with regular resistance training—is the key to increasing muscle mass and overall strength.[3]

Is there an official guideline for protein intake?

The International Society of Sports Nutrition recommends 1.4–2.0 grams of protein per kilogram of body weight daily for exercisers, and suggests those looking to build muscle aim to achieve an intake near the upper end of the range.[3]

Can I still build muscle while maintaining weight?

Absolutely. With the right balance of dietary protein, strength training, and consistent physical activity, you can build muscle while maintaining weight.

How does slow digestion help with muscle gain?

When you’re trying to build muscle, slow digestion can actually be a plus. Foods like oatmeal, Greek yogurt, and lean meats digest gradually, giving your body a steady flow of nutrients and energy to support muscle growth and repair.

Written by Trey Reck

Published on December 16, 2025