When your goal is to build muscle, you’ll want to add resistance training to your routine—that’s what challenges muscle fibers, after all. But doing push-ups and squats or lifting weights isn’t all you’ll need to do—what you eat is also key for meeting strength goals. And certain muscle-building foods can help you get there.

But which foods are great for building strength, and why? We dove into the science and interviewed three registered dietitians to learn more about the best muscle-building foods, including the crucial role protein plays in the equation and how to incorporate more of these powerhouse ingredients into your day. 

What Are Muscle-Building Foods?

As the name suggests, muscle-building foods are filled with nutrients that help your muscles recover after a workout and grow stronger. While you can (and should!) lift weights or do bodyweight resistance exercises to build muscle, you won’t see gains if you’re not also feeding your muscles the nutrients they need to grow. 

“As you’re exercising, there is a small amount of damage to muscle fibers,” says Molly Kimball, RD, a sports dietitian with Oschner Health. “As they repair, we see the growth and increase in size, strength, and stamina in muscles.”

Since muscles endure healthy, normal breakdown during exercise, it’s your job to consume foods packed with nutrients that support this repair. And main nutrient needed is (drumroll, please) protein.

Why Protein Is Crucial for Building Muscles

But why is protein so important for a muscle-building diet in the first place? As you go about your day, your muscles are always changing, constantly going through a cycle of breakdown and rebuild. While you might associate this process with exercise, it happens other times too. 

For instance, overnight, your body breaks down muscle into amino acids, the so-called building blocks of protein, which then support your body’s physiological needs, such as blood sugar regulation, immune function, and more. This process of breaking down and rebuilding is completely normal—and protein is the main nutrient needed to support muscle health throughout. 

Eating foods with amino acids creates new muscle, a process called muscle protein synthesis. When you eat the right amount of protein from high-quality sources (like the muscle-building foods listed below), you boost the benefits of resistance exercise by repairing muscle proteins and creating new ones.

How Much Protein Do You Need?

As for how much protein you actually need? This will depend on a number of factors, including your activity level, body weight, and fitness goals. 

However, if you’re following the recommended dietary allowance (RDA) of protein intake, you may not be getting what you need for muscle growth, Kimball says. The RDA for protein, which is set at 0.8 grams per kilogram of body weight, is typically too low for someone active, Kimball explains.

A better goal, Kimball says, is to take your body weight in pounds and aim for no less than half of a gram of protein per pound of body weight, up to one gram per pound of body weight. (For example, a 150-pound person would consume at least 75 grams of protein per day, but no more than 150 grams.)

14 Muscle-Building Foods

Ready to prioritize protein and build muscle, but not sure how to make it happen? The key is to work in muscle-building foods that deliver plenty of protein naturally. 

Here are some of the best muscle-building foods that deliver protein (plus plenty other good-for-you nutrients).

1. Lean Meats

Lean meats that contain lower amounts of saturated fat—such as turkey, chicken, and grass-fed beef—are a great way to pack in more protein, according to Chrissy Barth, RDN, an integrative and functional sports dietitian nutritionist and founder of EPIC Biology. 

The amount of protein you get will depend on the type and cut of meat, but 3.5 ounces of chicken breast has about 31 grams of protein, according to the USDA. 

And don't stress if you follow a plant-based diet—there are plenty of other great protein sources available to pick from, with many listed below.)

2. Cottage Cheese

Cottage cheese is having a moment right now—but one it deserves, especially when it comes to delivering a muscle-building bite. “Cottage cheese is rich in casein, a type of slow-digesting protein,” Kimball says. While whey protein is best used before or after a workout (since it quickly breaks down into amino acids your body can use right away), casein goes through that process slower. So, if you’re hungry before bed, say, this type of protein will help keep you fuller throughout the night and offer a steadier stream of amino acids. In turn, that can help minimize the muscle loss that naturally happens overnight, Kimball explains. 

One cup of low-fat cottage cheese has about 24 grams of protein, according to the USDA.

3. Milk

When you think of milk, your mind probably thinks of calcium before protein. But this classic beverage delivers a solid protein punch, too, especially when you combine it with other muscle-building picks, such as whirring it in a smoothie along with other high-protein picks like nut butter. There are other benefits too: As with cottage cheese, “dairy products such as milk are rich in protein and calcium, which are important for maintaining strength as well as bone health over the long term,” says Lena Bakovic, RDN, a registered dietitian nutritionist at Top Nutrition Coaching.

One cup of 1-percent milk has about 8 grams of protein, according to the USDA.  

4. Beans

Whether you like black, navy, pinto, or white beans, rest assured: They’re all worthy sources of plant-based protein for growing muscle. In addition to protein, muscle-building beans also contain carbohydrates, which are the body’s main fuel source, Barth notes. “Getting extra calories from carbohydrates allows protein to do its job,” she explains. “If you don’t, your body will utilize protein stores in the muscle for energy, hindering metabolism, which is counterproductive.”

One cup of black beans, for example, has nearly 15 grams of protein, per the USDA. 

5. Lentils

Another type of pulse, lentils offer many of the same nutritional benefits as beans. A solid plant-based protein source, lentils (whether you choose green, red, or beluga, to name a few examples) deliver excellent doses of both protein and fiber. “This combo is helpful in aiding digestion and helping to sustain consistent energy levels,” Bakovic explains.

One cup of cooked lentils has about 18 grams of protein, per the USDA.

6. Salmon

If you eat fish, salmon is a muscle-building winner, Barth says. “When choosing fish, we follow the acronym SMASH—sardines, mackerel, anchovies, salmon, and herring—which are the types that are the highest in anti-inflammatory omega-3 fatty acids and lowest in toxins like mercury,” she explains. 

The other fishes on this list (which are usually found in canned form) are great as well, but salmon stands out thanks to its easy-to-cook size and more neutral taste. Not to mention, salmon can be used in many dishes, from salmon curry to grilled salmon bowls to barbecued salmon, just to name a few.

One raw 3-ounce fillet of salmon has about 17 grams of protein, notes the USDA.

7. Cheese

Cheese, please! In one small trial with male participants, scientists found that consuming about an ounce of cheese after a lower-body resistance exercise session (or during rest or recovery) increases muscle protein synthesis rates. Though there were no differences in the rise of muscle protein synthesis rates between cheese and milk, eating cheese provided a more sustained rise in the process. 

Why is cheese so good at helping your muscles repair and grow, you might wonder? Researchers say it’s because it’s higher in calories, fat, and casein protein, which slows down absorption. And like milk, high-protein cheeses contain calcium to support bone strength, Bakovic notes.

One ounce of Swiss cheese offers about 8 grams of protein, says the USDA. Meanwhile, one ounce of cheddar has about 7 grams.

8. Hemp Seeds

All you need is a sprinkle. Hemp seeds have a nutty, earthy taste that you can add to oatmeal, yogurt, smoothies, and salads. What’s more, they pack in omega-3 fatty acids to help reduce inflammation, Barth says. 

A 3-tablespoon serving of hemp seeds has roughly 9.5 grams of protein, notes the USDA.

9. Eggs

Eat your eggs. “Eggs are a great source of protein, and the majority of the protein in eggs is absorbed in the body,” Barth says. Plus, their fats are mostly unsaturated. Eggs are also rich in a specific amino acid called leucine, which is a great stimulator of muscle protein synthesis, research shows. “Leucine is especially effective in promoting muscle growth,” Bakovic adds.

One large, grade-A egg offers about 6 grams of protein, per the USDA.

10. Greek Yogurt

Yogurt contains two types of proteins, whey and casein, that provide both fast-acting and slow-acting proteins, Barth says. A fast-acting protein will promote muscle repair and build quicker, while a slower-acting protein promotes longer recovery, she explains. Yogurt, particularly Greek yogurt, is especially high in protein, and its active cultures make it easier to digest than milk. 

One 7-ounce container of plain, low-fat Greek yogurt has about 20 grams of protein, according to the USDA.

11. Tofu

Soy can unfairly have a reputation as a lesser-than protein source when compared to animal proteins. But soy proteins like tofu can build strength and increase muscle mass when combined with resistance training, according to one meta-analysis.

A little over 3 ounces of extra-firm tofu provides about 9 grams of protein, according to the USDA.

12. Tempeh

Tempeh, another soy-based protein, is made from fermented soybeans. Like tofu, tempeh is a surprisingly protein-packed food, and one you might not think to add to your shopping cart. “Tempeh is an excellent source of protein and quite versatile,” Bakovic says. “It can be incorporated into a wide range of meals.”

A little over 3 ounces of tempeh contains about 20 grams of protein, according to the USDA.

13. Shellfish

Shellfish such as shrimp, crabs, clams, and oysters are other great muscle-building foods, and these can be especially good choices if you love seafood but can only eat so much salmon. “Not only are [they] loaded with protein, but they also boast omega-3 fatty acids, which aid muscle recovery and help to reduce inflammation in our bodies,” Bakovic says.

A little over 3 ounces of cooked farm-raised shrimp contains 24 grams of protein, according to the USDA. And 10 small cooked clams have about the same, also delivering 24 grams of protein.

14. Hummus

Hummus, which is made of pureed chickpeas along with tahini and lemon juice, is another great plant-based protein source. This can be a particularly good option for anyone looking for ways to incorporate protein in every meal of the day, Bakovic explains, since it’s a quick and easy on-the-go food. “Snacking on high-protein foods such as hummus with veggies will additionally help to support muscle building and repair,” she says.

Four tablespoons of store-bought hummus usually contain around 5 grams of protein, according to the USDA. 

Foods to Consider Avoiding When Building Muscle

It’s important to remember that all foods can be on the table when you’re working on building muscle.  But just as some foods are superior at muscle-building, others may hinder your progress somewhat. While all foods can have a place in a balanced diet, here are a few that experts say you should be mindful of:

How to Incorporate Muscle-Building Foods Into Your Diet

Knowing what foods to eat is the first step to building muscle, but you’ll also need to know how to make it happen. Follow these smart strategies:

The Takeaway

Muscle growth is a two-step process involving both resistance exercise and adequate protein consumption. The current RDA for protein intake may not be enough for active people, so aim to generally consume ½–1 gram of protein per pound of body weight each day. Good muscle-building foods include plant- and animal-based protein sources, and aiming to consume a bit of both can help you get enough of this nutrient to support your muscle-building goals.