If you’re trying to maintain or build lean muscle mass, strength training alone may not provide you with the results you’re looking for. Unless you’re also eating the best foods for stronger muscles before and after workouts, you may be expending a lot of effort with little to show for it. “Training, nutrition, and recovery are interdependent,” explains Oluwatosin Ajao, M.D., a triple board-certified physician in internal medicine, lifestyle medicine, and obesity medicine based in Houston. “Effective muscle development relies on balancing regular exercise, healthy food, and enough rest.”
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.
When you’re choosing those healthy foods, the most important nutrient to look for is protein. “Protein helps repair and grow muscles after exercise,” Dr. Ajao says, adding that the amino acid leucine is especially helpful for fueling muscle growth. Then there are smart carbohydrates, which give your body the energy to work out in the first place. “Carbohydrates fuel workouts and replenish what training depletes,” says Jordan Langhough, R.D., C.P.T., a registered dietitian, certified personal trainer, and owner of Wildflower Fertility + Nutrition. There are also a handful of micronutrients that are important for muscle building, such as creatine, vitamin D, magnesium, and omega-3 fatty acids. “Creatine boosts strength and enhances exercise performance. Vitamin D keeps muscles strong,” says Dr. Ajao. “Magnesium helps muscles contract and function well, while omega-3s aid muscle recovery and reduce inflammation.”
Read on for the best foods to eat to fuel your strength training and build stronger muscles.
Best foods to build strength
Eggs
Langhough and Dr. Ajao agree that eggs are one of the best foods you can eat for building muscle. “Eggs are a complete protein that contain all the essential amino acids, with one of the highest concentrations of leucine of any whole food,” says Langhough. Just make sure to eat the whole egg, as the yolk contains healthy fats, vitamin D, and choline, a nutrient that facilitates healthy muscle contractions and may support strength gains, according to research in Nutrients.
Salmon
“Salmon is an amazing source of protein plus omega-3 fatty acids, which reduce exercise-induced inflammation and help the body actually recover between sessions,” Langhough explains. “Muscle growth happens during recovery, making salmon a great dinner idea on a recovery day or any day.” In addition to salmon, other fatty fish like tuna and mackerel are also great choices.
Greek yogurt
“Dairy foods like Greek yogurt have protein and calcium, which are great after workouts to help muscles recover and get stronger,” says Dr. Ajao. If you’re going to eat yogurt every day, look for plain whole milk Greek yogurt, which will contain the highest amount of protein and the lowest amount of sugar.
Chicken breasts
“Chicken breast is lean, high in protein, and versatile,” says Langhough, which makes it a top pick for muscle building. “It can be added to nearly any recipe or enjoyed on its own.” It also contains some zinc, which Langhough says is used in protein synthesis to help fuel muscles.
Lentils
If you eat a mostly plant-based diet, Langhough says that lentils are an excellent pick. “They provide protein, complex carbohydrates, and iron in one small package,” she notes. “Iron supports oxygen delivery to muscle tissue, which matters more than most people realize when focusing on muscle growth. And similarly to chicken, lentils are very versatile and can be added to anything.”
Lean beef
“Lean red meat provides protein along with iron, zinc, and B vitamins,” says Dr. Ajao. “These nutrients help muscles get oxygen and energy for exercise and strength building.”
Berries
When choosing healthy carbohydrates to provide energy for your strength training workouts, berries can’t be beat. One review published in the journal Foods even suggests that a berry-rich diet may support muscle health and improved athletic performance.
Whole grains
Whole grains like brown rice, oats, and quinoa help fuel exercise and support muscle growth, Dr. Ajao says. These carbohydrates are digested slowly, so it’s best to leave some time between eating them and working out.
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