8 Foods You Should Eat to Gain Muscle


Eggs are a strength food for good reason. They're high in fat, protein, and vitamins B12, B6, and thiamin. 


If you receive enough fat but need more protein, eat fish. It's one of the best lean protein sources and full of vitamins and minerals. 


Nuts increase muscle when taken moderately. One of the best workout supplements, these delectable snacks include the right blend of protein, fats, and fiber.


Soybeans are your best friend for meatless muscle building. These are one of the most nutrient-dense legumes and contain a lot of protein to develop muscle.

Greek yogurt

Dairy is special because it contains both fast-digesting whey and slow-digesting casein protein. 

Cottage cheese

Cottage cheese is a good dairy-based protein alternative to yogurt, but it lacks probiotics. Cottage cheese has more protein than Greek yogurt and the same slow-and-fast digestion. 

Olive oil

Olive oil, rich in monounsaturated fats, reduces inflammation and muscle breakdown. These features help any muscle-building regimen.


Quinoa's superfood status is earned. This versatile seed-to-whole grain contains protein, fiber, carbs, vitamins, and minerals.