The 30 Best Muscle-Building Foods to Add Size

Everyone's wondered how to get stronger, faster. All the squats and bench presses in the universe won't get you very far unless you're eating foods that build muscle, and that means lean, rich, complete protein.

Building muscle is like building anything—you need a plan and the right tools for the job. When it comes to putting on mass, hypertrophy training (try the perfect workout, according to trainers), and a diet high in protein and carbs, with some healthy hormone-regulating fats, are the best tools for the job. Without foods that build muscle, you won't be very successful in building your glutes, chest, back, arms, or anything else for that matter.

How Long Does It Take to Build Muscle?

Your body can only gain so much muscle in a given period of time; it’s dependent on your genetics, hormone levels, age, and training age (how long you’ve been lifting), according to Nate Miyaki, C.S.S.N., a nutrition coach to physique competitors. Here's a healthy range to level set expectations:

• A beginner in his teens up through his 30s can expect to put on two to four pounds of lean muscle per month for the first two or three months of his training

• An intermediate (several months’ to a few years’ experience) might see 1–1.5 pounds per month.

• An experienced lifter should be happy with just a few pounds per year.

This means that when you hear about somebody who “gained 20 pounds in a month,” they really put on closer to two pounds of muscle and 18 pounds of water and fat. Trainers, equipment manufacturers, and some muscle “gurus” like to exaggerate results, but if you measured the body fat of their subjects, you’d see only a modest increase in lean mass. And that’s fine.

“Go pick up a two-pound top round steak and envision what that would look like on your body,” says Miyaki. “Very few guys on this planet have the potential to gain 20 pounds of rock-hard muscle in a month.”

How Important Is Diet to Building Muscle?

“Hypertrophy [muscle growth] is about the training stimulus,” says Miyaki. Calories and carbs are for providing proper fuel for training and preventing the body from breaking down protein, your muscle tissue, as a reserve fuel." If Miyaki were to rank the most important factors for building muscle, he'd prioritize:

1. Hard training.

2. Protein.

3. Calories.

4. Carbs.

5. Fats.

The ideal way to gain muscle is called "clean bulking" in which you eat clean fuel (aka foods that build muscle but don't provide too much caloric waste). Eating anything you want to gain weight is called "dirty bulking," so named because your new muscle growth will come with some extra body fat that your body can't really use. The difference between the two isn't that complicated—one allows foods to avoid when building muscle like Taco Bell, and the other does not—but it is challenging. And knowing is half the battle.

John Alvino, a nutrition expert and strength coach, seconds the notion of training over feasting. “The key element to focus on is increasing strength,” he says. Stronger muscles inevitably become bigger muscles, so while you can’t quickly eat your way to 10 extra muscle pounds without storing a lot of fat, you can eventually train your way there.

Stick with your eating plan (comprising the best foods for muscle gain) for at least two weeks before making adjustments, and take photos every week to assess progress. “One of the simplest ways to tell if you’re gaining muscle instead of fat is to measure your waist circumference,” says Miyaki. If your belly is getting bigger, it’s the wrong kind of weight.

Identify Your Baseline, Then Plan for a Moderate or Aggressive Bulk

While balancing your macronutrients (carbs, protein, and fats) is essential for building muscle, the first step is making sure you're eating enough foods that build muscle. To build something bigger, you need extra supplies—in this case, calories. If you don’t know how many calories you're eating now, track your food for a few days or even a couple of weeks. The latter is best if you aren’t sure if you're currently maintaining your current weight, losing, or gaining. Alternatively, you can use simple equations to get a general—though less accurate—idea of your maintenance calories.

Once you know how many calories you need to maintain your weight, decide how much you want to gain per week. As mentioned, most men can gain about 1 to 2 pounds of muscle per month, sometimes more if you're new to lifting and muscle gain.

• If you want to keep fat gain at the lower end and do a moderate bulk, aim to gain 0.1 to 0.25 percent more than your current weight each week.

• If you want to be more aggressive, are lighter to start, or are a “hard gainer,” aim to gain more than 0.25 percent each week.

The Ideal Macro Breakdown to Build Muscle

Now it’s time to break up your calories from foods that build muscle into macros.

Calories

Because of the body’s limited muscle-building potential, it makes no sense to bombard it with a great excess of calories. A small surplus is enough. “Eating 200 to 300 calories above maintenance level will do the trick,” says Alvino.

An ideal approach is to consume 105 to 110 percent of your maintenance calories for a moderate bulk or 115 to 120 percent of maintenance calories for an aggressive bulk (you may need this if you're a hard gainer).

Start by eating 14 to 18 calories per pound of your body weight, and adjust from there. Consume 1 gram protein per pound of body weight daily, 2 grams carbs, and 0.4 grams fat.

In other words, a 180-pound man looking to gain weight would eat roughly:

• 2,500 and 3,200 calories daily

• 180 grams protein

• 360 grams carbs

• 70 grams fat

To make adjustments, tweak your carbs and fat, but keep your protein intake consistent. The fatal mistake bulkers make is eating too much too soon. They may start out following an intelligent diet, but when the scale doesn’t jump five pounds in a week, they assume the program isn’t working and start swallowing everything in sight to see gains—then they get fat. Of course, it’s true that more calories provide more raw material for muscle, but the body is still capable of building muscle without them. In fact, it’s been shown that muscle growth can occur even while in a caloric deficit.

Protein

Starting with protein, a systematic review published in the British Journal of Sports Medicine found that consuming 1.6 to 2.2 grams protein per kilogram (0.7 to 1 gram per lb) of body weight per day is ideal, or about 2 to 2.75 grams of protein per kilogram (0.9 to 1.25 grams per lb) of fat-free mass per day if you know your body fat percentage. Split this protein as evenly as possible over three to six meals each day, spaced two to three hours apart to ensure a continuous supply of protein for the best results.

Carbs

Carbs are also vital for gaining muscle. Not only do low-carb and keto diets tend to show unfavorable results in studies, but carbs are also ergogenic, which means they help boost performance, recovery, and stamina. Lifters hitting the gain train at the gym need all the fuel they can get, especially if they're pushing maximal-effort sets or working out longer than 45 minutes, according to research published in Sports Medicine. The best recommendations are to get a minimum of 3 to 4 grams carbs per kilogram (1.4 to 1.8 grams per lb) of body weight per day.

Fats

Fat is the easiest. Simply fill the rest of your calories with fat, which has 9 calories per gram. You can also use an equation based on height to calculate your daily fat minimum in grams. Subtract 150 from your height in centimeters, then divide the result by 2, then add 30.

Does Meal Timing Matter for Building Muscle?

For the past decade, bodybuilding hype has stressed the importance of the so-called “pre- and post-workout windows.” The idea here is that ingesting the best foods for muscle gain up to an hour before weight training and within an hour after training will result in better absorption of these nutrients for superior muscle growth. Some product marketers and so-called nutrition experts have even threatened that your workout will be a complete waste if you don’t ingest protein and carbs at these times.

But the science to back this notion doesn’t exist. A meta-analysis published in the Journal of the International Society of Sports Nutrition found no significant benefit to rushing protein intake within one hour before or after training. In other words, as long as you eat foods that build muscle over the course of a day, you’ll have no trouble growing.

That said, it’s still a good idea to have a protein-rich shake after training. It may not offer any extra muscle-building benefit beyond that of eating later, but it will provide a convenient and easily digestible meal to tide you over until you do eat again.

You want to split your protein intake as evenly as possible over three to six meals each day, spaced two to three hours apart to ensure a continuous supply of protein for the best results.

A study published in the Journal of the American Dietetic Association suggests there's a ceiling in which your body can use protein-rich foods to build and repair muscle. Muscle protein synthesis is capped at roughly 30 grams of protein in one sitting. That number increases for bigger guys (say, 42 grams protein for a 250-pound man).

30 Best Foods That Build Muscle

While everyone’s ideal diet and foods are different and based on individual needs, culture, and preferences, prioritizing these 30 foods that build muscle will ensure your body has everything it needs to capitalize on all your hard work in the gym.

Long gone are the days when eggs were vilified as artery-clogging foods. Research into the role of dietary cholesterol and heart disease shows that, for most people, the two are not linked. Eggs have since returned to the spotlight as a health food, especially for building serious muscle.

Research suggests a protein- and carbohydrate-rich recovery shake should be the cornerstone of your muscle-building program. Drinking a shake consisting of fast-digesting protein such as whey and carbohydrates before your workout sets the stage for optimal muscle growth and nutrient usage.

Cottage cheese’s muscle-building powers come from two different components. It contains a high proportion of casein, the slow-digesting dairy protein, and whey.

Chicken breast is among the best foods for muscle gain because it’s packed with protein and low in fat while being super versatile. It’s a complete protein, meaning it contains all essential amino acids. In particular, the amino acid tryptophan helps regulate protein synthesis, while leucine is crucial for muscle-building.

For decades, beef has reigned supreme when it comes down to the best foods for muscle gain. It contains a muscle-building combination of protein, B vitamins, and creatine. Whole beef, as opposed to processed meats, is better for heart health and contains blood-boosting and immunity-strengthening zinc and iron, which are important nutrients for active people.

Salmon contains both high-quality protein and long-chain omega-3 fats like EPA and DHA. These omega-3 fatty acids are well known for their ability to improve heart health, but they also inhibit muscle breakdown while increasing the anabolic capacity of amino acids. If you don’t like eating fish, make sure to take a fish oil supplement to reap these benefits. Salmon also contains nutrients vital for athletes, including magnesium, B vitamins, zinc, and potassium.

Fermented dairy products like kefir are a little-known magic bullet for muscle building. Kefir is the perfect addition to a smoothie, providing distinct nutritional advantages over water or regular milk.

Searching for an even leaner alternative to beef with plenty of flavor? Look at bison. Bison meat contains only 2 to 3 grams of fat per 3.5-ounce serving. Beef has multiple times that, averaging 8 to 9 grams of fat in a comparable cut. What’s more, the fat content of bison is more favorable for health with a higher ratio of unsaturated fatty acids such as omega-3s.

Like a lot of seafood, scallops are lean, rich in protein, and endlessly useful for cooking. Just one 3.5-oz scallop packs 15 grams of protein with about half a gram of fat. They’re filled with essential nutrients for performance and recovery, including zinc, iron, magnesium, selenium, B12, and choline.

Greek yogurt is even richer in protein than the regular variety and contains gut bacteria-boosting probiotics plus magnesium, potassium, and calcium. It's a power food that'll help build up muscles and bones.

Tuna is ultra-rich in protein and very lean, especially when compared to terrestrial animal protein.

Some pig products are very fatty—looking at you, bacon—but pork tenderloin is lean and still packs lots of protein, making it a great muscle-building food. Pork is one of the highest sources of vitamin D, which has been shown to help increase muscle protein synthesis and build muscle mass, especially when combined with creatine and whey protein. Vitamin D is also anti-inflammatory, and research shows it helps calm delayed onset muscle soreness, reducing inflammation in stressed muscles.

Hemp is an endlessly useful plant, and its seeds are no exception. Hemp hearts or seeds are often used in plant-based protein powder because they're not only rich in protein. They pack healthy omega-3 and omega-6 fatty acids, which have been shown to have a number of health benefits for your heart, brain, and more.

Mahi Mahi is easy to cook, tasty, and packs 16 grams of protein with very little fat in a 3-oz (raw) serving. Most guys will want to eat about twice that much at a meal for enough protein. The fish is also packed with healthy fats, selenium, and energy-boosting B vitamins. Grill it up and serve it with some lime and cilantro.

Surprised? Don’t be. Pea protein is easier on your stomach than dairy-based forms of protein, and it contains muscle-building nutrients like glutamine and branched-chain amino acids. In fact, pea protein is another rare source of plant-based complete protein, with all essential amino acids and plenty of branched-chain amino acids that support muscle growth.

Yes, wild boar. Unlike their domesticated porcine cousins, these aggressive tuskers are lean, mean, and packed with protein. "Wild animals are athletes, providing lean, dense protein without the marbling you find in factory-farmed meat,” says Georgia Pellegrini, a chef and the author of Girl Hunter and Modern Pioneering.

While not technically a grain (it’s actually a seed), quinoa is a protein-rich, nutrient-packed source of vegetable protein that's considered complete, having all essential amino acids. It's also a complex carbohydrate, which is metabolized at a slower rate, giving you longer-lasting energy for workouts. It’s packed with magnesium, iron, and vitamin E. Polyphenols and saponins in quinoa also reduce inflammation with antioxidant effects.

Like other game meats, venison is lean, protein-rich, and surprisingly tasty. Just 100 grams of venison packs 36 grams of protein with very little fat. It’s an excellent source of iron and zinc, which active people need more of, plus it’s packed with energy-promoting B vitamins—including 127 percent of your daily B12 in one serving.

Arguably the most nutritious of all soy products, tempeh provides 34 grams of complete protein per cup (166g), and although higher in fat, it’s mostly all heart healthy with 365 mg of omega-3s and 6,000 mg of omega-6 fatty acids.

Everybody loves a good turkey leg with crispy skin. Turkey provides a ton of protein, plus iron, B12, potassium, folate, and magnesium, with high amounts of the amino acids arginine and tryptophan. Research shows arginine can boost anaerobic performance, which is the kind of energy pathway you use when performing max lifts and bursts of power while lifting.

Shrimp is satisfying, cheap, and versatile in the kitchen. You might associate it with holiday get-togethers and cocktail parties, but shrimp is actually a humble source of lean protein in a virtually fat-free package. It’s also a great source of energy-boosting B12, performance-enhancing iron, and muscle growth-supporting choline.

Before you think Slim Jim—no Slim Jims!—you should know that legit jerky has been a valuable source of protein on-the-go for thousands of years. There are many varieties ranging in fat content, so choose something that fits your individual macros.

Almonds have a better fat-to-protein ratio than many other nuts, with that fat providing heart-protective benefits. They’re also high in the antioxidant vitamin E and provide fiber, iron, and magnesium. Research shows almonds may improve metabolic health and body composition, making them an ideal snack for gym-goers.

Sure, beans require a little bit of culinary creativity, but that makes them even easier to include in your diet. Beans are cheap, widely available, high in fiber, low in fat, and rich in muscle-building protein. They’re also packed with iron and folate and can boost digestive health, regulate blood sugar, and ward off free radicals.

Lentils should be your secret mass-building weapon. One cup of cooked lentils contains 18 grams of protein and 40 grams of slow-digesting quality carbohydrates. Plus, with 16 grams of fiber, your digestion will be running like clockwork, helping you absorb and use all the amino acids and nutrients needed for muscle growth and repair.

Both white and brown rice are powerhouse foods when it comes to muscle gain. White rice is best for post-workout meals as it has little fiber, so carbohydrates can get to work faster.

Chocolate milk is a fantastic and super tasty source of fast carbs and complete protein. Milk protein is high in the branched-chain amino acid leucine, one of the most prominent amino acids linked to muscle protein synthesis and growth.

Oatmeal is a classic bodybuilding food. It’s packed with carbs, fiber, and a decent amount of protein while being the perfect conduit for adding liquid egg whites (in a savory bowl) or protein powder (in overnight oats) for a great start to a day dedicated to building lean gains.

Potatoes are an awesome source of easy-to-use carbs, and although not high in protein, what they do contain is easily absorbable and high-quality. They also contain a lot of the electrolyte potassium, immune-boosting vitamin C, iron, and magnesium.

Tofu is a plant-based source of complete protein, which is ideal for muscle building along with iron, B vitamins, and zinc, which are particularly vital for lifters and typically are lacking in those on a plant-based diet. It also provides healthy unsaturated fats to boost hormone production and improves bone health. Soy proteins are digested faster than casein and are only slightly slower digesting than whey protein, and have been shown to build muscle just as well, making it a good replacement for those on a plant-based diet.