What are the best foods to gain lean muscle?

Want to know what the best foods are for gaining lean muscle? We’ve got you covered. These foods will help you pack on the pounds and build the muscle you've always wanted.


Check out how your protein intake can help you build healthy mass

Eating the right type of food is essential to gain muscle. Source: Freepik.

If you’re looking to optimize your gains, there are plenty of foods out there to help you gain lean muscle. Best of all? Most of them are cheap, and you probably already have them in your pantry. 

One of the most important parts of a healthy diet includes a good protein intake. That’s because protein contains amino acids.

The body uses amino acids to grow and repair organs and muscle tissue. Therefore, protein is a crucial part of growing muscle. 

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Taking supplements such as shakes are a quick way to make sure you’re filling your daily protein intake. However, they’re not really necessary.

There are other, more natural ways to make sure you’re on the right track, and that includes whole foods rich in protein. 

You can also combine different types of foods that are rich in protein with other nutrient-heavy items.

To learn how you can build muscle mass and increase your strength, keep reading to see the best foods to gain lean muscle. 

How does food help to build muscle?

To build muscle you’ll have to eat the right amount of protein. Source: Freepik.

Eating the right foods is essential for anyone who wants to gain lean muscle. Protein is essential for muscle growth, and it can be found in foods like meat, poultry, fish, eggs, and dairy products.

In addition to protein, your body needs other nutrients like carbohydrates and fat for energy, as well as vitamins and minerals for overall health.

While you can get some of these nutrients from supplements, it’s always best to get them from food first.

That’s because when you eat whole foods, your body can better absorb the nutrients it needs.

Plus, whole foods contain other important compounds that can help with muscle growth, such as antioxidants and phytochemicals.

Achieving optimal muscle growth requires a delicate balance of exercise and diet.

While it is certainly possible to build muscle through diet alone, it is usually more effective to combine diet and exercise in order to achieve the best results.

Foods that will help you gain lean muscle

There are many different factors that play different roles in building muscle. Nevertheless, there’s no denying that a well-balanced diet is crucial for development.

Below, you’ll find the best foods to gain lean muscle and optimize your exercises.


Eggs are a powerhouse of nutrients and are often touted as the perfect food.

They are an excellent source of protein, which is essential for building and maintaining muscle mass. In addition, eggs contain all the essential amino acids that our bodies need to function properly.

Amino acids are the building blocks of protein, and they help to repair muscle tissue that has been damaged during exercise.

Eggs are also a good source of healthy fats, vitamins, and minerals. All of these nutrients work together to support muscle growth and maintenance. 


Fish is a great food to eat if you are looking to gain lean muscle. They are packed with protein, which is essential for building muscle.

It is also a good source of omega-3 fatty acids, which have been shown to promote muscle growth.

Fish is a low-fat food, so it will not add extra calories that can lead to weight gain. Salmon, trout, and tuna are all excellent choices of fish to eat if you are trying to gain lean muscle.

So make sure to include fish in your diet if you are looking to build muscle mass.


Don’t stick to just one type of food – diversify it. Source: Freepik.

If consumed in moderation, nuts are one of the best foods to gain lean muscle. In addition to protein, nuts are also a good source of healthy fats and fiber.

Both of these nutrients are important for supporting a healthy metabolism and helping the body to better absorb protein.

When combined with regular exercise, a diet that includes nuts can be an effective way to gain lean muscle mass. Just be sure to choose nuts that are raw or dry-roasted and unsalted for the best results. 


Quinoa is a delicious and healthy grain that is perfect for anyone looking to add some lean muscle.

This superfood is packed with protein, fiber, and essential vitamins and minerals, making it an excellent choice for people who are looking to bulk up.

Quinoa is also a complex carbohydrate, which means that it provides sustained energy throughout the day. This makes it ideal for people who are looking to increase their workout intensity or duration.

And because quinoa is so filling, it can help to reduce overall calorie intake, making it easier to reach your desired weight.

Olive oil

Many people associate olive oil with heart health benefits, but it can also be beneficial for people who are looking to add lean muscle mass. Olive oil contains monounsaturated fats, which promote muscle growth.

In addition, olive oil is a good source of vitamin E, an antioxidant that helps to protect muscles from damage.

It also contains oleocanthal, a compound that has anti-inflammatory properties.

Studies have shown that consuming olive oil can help to increase levels of IGF-1, a hormone that plays an important role in muscle growth.

For these reasons, incorporating olive oil into your diet may help you to gain lean muscle mass.


If you’re looking to add muscle to your frame, soybeans are one of the best foods to gain lean muscle. They are a type of legume that is high in protein and low in fat.

They also contain a good amount of fiber and a variety of vitamins and minerals.

Soybeans are also a rich source of phytoestrogens, which are plant-based compounds that mimic the effects of estrogen in the body.

For these reasons, soybeans have been shown to promote muscle growth and improve strength and power output. You can eat them raw, cook them, or add them to soups and salads.

What are the best foods for brain health?

Knowing the best foods to gain lean muscle and taking care of your body is important.

But what about your brain? It takes great effort for you to move around all day, and all that energy comes from within your head.

So follow the link below to learn more about the best types of food to give your brain the fuel it needs to help you keep going.

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What are the best foods for brain health?

Learn what are the best foods for good brain health to include in your diet that will improve your memory, reduce stress and more!

About the author  /  Aline Barbosa

Aline Barbosa is an editor, writer and learning-enthusiast. Passionate about music, books and human behavior. Curious about the unknown. Believer that learning is a life-long process.

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