Building lean muscle mass is about more than just increasing your strength training—you have to support your body in the kitchen, too. Enjoying the number-one food for stronger muscles, especially on days when you exercise, is an excellent place to start.
Meet the experts: Oluwatosin Ajao, M.D., a triple board-certified physician in internal medicine, lifestyle medicine, and obesity medicine based in Houston; Jordan Langhough, R.D., C.P.T., a registered dietitian, certified personal trainer, and owner of Wildflower Fertility + Nutrition.
“Training, nutrition, and recovery are interdependent,” Oluwatosin Ajao, M.D., a triple board-certified physician in internal medicine, lifestyle medicine, and obesity medicine based in Houston, previously told Prevention. “Effective muscle development relies on balancing regular exercise, healthy food, and enough rest.” On the food front, the best foods to eat to build stronger muscles contain protein to repair and grow muscles, along with micronutrients that support muscle building and aid in recovery.
The experts we spoke to agree: The best food to eat to build muscle is eggs. “Eggs are a complete protein that contain all the essential amino acids and the protein is highly bioavailable, meaning your body actually uses most of what it takes in,” Jordan Langhough, R.D., C.P.T., a registered dietitian, certified personal trainer, and owner of Wildflower Fertility + Nutrition, has explained. “It also has one of the highest concentrations of leucine of any whole food, which is an amino acid that specifically triggers muscle protein synthesis.”
While the egg white delivers the protein (6.24 grams per egg, per the U.S. Department of Agriculture), the yolk is where you’ll find all the muscle-supporting micronutrients. “Whole eggs help muscles recover and grow after exercise more than eating only egg whites,” affirms Dr. Ajao. “The yolk provides vitamin D, choline, selenium, and healthy fats, which work with protein to boost muscle growth.” Dr. Ajao explained that vitamin D keeps muscle strong, while healthy fats help reduce inflammation and support muscle recovery after exercise. According to research in Nutrients, choline helps facilitate healthy muscle contractions and may support strength gains, while separate research in Nutrients explains that selenium supports protein metabolism and combats inflammation.
All told, making eggs a regular part of your diet if you’re trying to build stronger muscles is a smart step toward reaching your goals.
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