How to Gain Muscle: 11 Best Muscle-Building Foods

Avocados are rich in "healthy" monounsaturated and polyunsaturated fats.


Beans are low in fat and high in fiber, vitamins, minerals, and plant-based protein.


Eggs may make the perfect post-workout food.


Nutrition study found that omega-3 fatty acids in tuna, salmon, snapper, and yellowtail help prevent muscle loss and increase muscle mass.

Fatty Fish

Nonfat plain Greek yogurt is a great alternative for muscle building and fat loss due to its protein and probiotic content.

Greek Yogurt

Your body needs complex whole grain carbs for energy. Healthy carbs, plant-based protein, fiber, and nutrients in oatmeal fill you up between meals.


Leucine, B vitamins, and minerals from skinless, white-meat chicken and turkey breast (vs thigh) help build and maintain muscle.


Seeds and nuts provide plant-based protein, lipids, and carbs. Nuts and seeds include fiber, vitamins, and minerals that assist numerous physiological systems.

Nuts and Seeds

Quinoa, like oatmeal, is a complete grain rich in complex carbs, plant-based protein, vitamins, and minerals.


Because of its high protein content, antioxidant advantages, and adaptability, vegetarian and vegan chefs have long used soy-based meal tofu.


Chocolate milk has a strong protein-to-carb ratio, making it a great post-workout snack.

Chocolate Milk

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