Maybe you are one of those people who are passionate about hitting the gym frequently to build or maintain their muscle mass. Or maybe you lost weight and have lower muscle mass.
However, aging is the most important factor leading to muscle decline. Sarcopenia - the natural process of losing muscle mass and strength - occurs around age 30, when our bodies begin to gradually lose 3% to 5% per decade.
Healthy muscle mass includes skeletal, smooth, and cardiac muscle and accounts for 30-38% of total body weight in women and 38-44% in men, making it a crucial component of our health and well-being.
In addition to heavy lifting and resistance training, adequate nutrition plays a critical role in building, repairing, and maintaining muscle.
Read next and learn more about 25 foods that are excellent for gaining and repairing muscle.
If you want a fit body and build muscle, your diet should include balanced amounts of protein, carbohydrates, and healthy fats.
The amino acids in lean and plant-based proteins are essential for recovery, reducing soreness after intense training, and building new muscle tissue.
Beans (black, kidney, white, etc.) are highly rich in plant-based protein, providing about 8 grams per 100g. These budget-friendly and versatile legumes are an excellent muscle-building food.
Chicken breast is one of the most recommended sources of complete protein. 100 grams of cooked chicken breast provide almost 31g of high-quality protein.
Whether you want to repair tissues or fuel your workouts, chickpeas are an excellent option. This versatile snack provides roughly 14-19 grams of good-quality protein, 45 grams of carbs, and 13 grams of fiber.
This protein-loaded (24-28g/ cup), tasty, and versatile cheese is an excellent muscle-recovery food. Almost 80% of the protein in cottage cheese is casein - a slow-digesting protein that feeds muscle post-workout and throughout the night.
Whole eggs are an excellent choice, especially for post-workout muscle-building. This cost-effective, complete protein source supports the process of building and repairing muscle tissue.
Similar to cottage cheese, low-fat Greek yogurt is a casein and leucine-rich source - ideal for long-term, steady muscle protein synthesis and repair.
Lean beef is ideal for muscle building. Low in fat and calories, lean beef provides a significant amount of high-quality protein (25 grams/ 100g serving), promoting muscle repair and growth.
Lentils are a premier, budget-friendly plant-based protein source. Its high-protein content (roughly 12-18 grams/ cooked cup) contributes to muscle recovery and building.
Often overlooked by nutritionists and bodybuilders, pork tenderloin is a first-rate source of high-quality protein (22-24 grams/ 100g serving). Low in fat and easy to prepare, pork tenderloin prevents muscle breakdown and contributes to muscle protein synthesis.
Whether you are a vegetarian or not, soybeans are ideal for a fit and healthy body. With a protein profile similar to animal proteins, soybeans support muscle gain, repair, and strength.
Tofu is an excellent food for those who want to lose weight. Low in fat and highly rich in plant-based complete protein, tofu supports post-workout recovery and muscle building.
Consuming turkey has numerous benefits for the body. Low in fat and carbs and rich in protein (26-29 grams/ 100g serving), turkey meat is ideal for repairing and growing muscle while keeping the caloric intake low.
While often blamed for gaining weight, carbs serve as the body’s primary source of energy during workouts. Carbs provide fuel to work harder and longer.
An apple a day keeps the doctor away and provides sustained energy for intense workouts thanks to its high carbohydrate content (25-30 grams). The apple’s peel is rich in ursolic acid, a key compound for muscle growth.
Bananas are excellent snack options before intensive training sessions. Rich in potassium and carbohydrates (27 grams), bananas boost your exercise performance and help your muscles recover faster.
Carrots are a budget-friendly, clean source of carbs. Low in calories and rich in essential nutrients, carrots support both weight loss and bulking.
Oatmeal is an excellent source of carbs, which are digested slowly and release energy for longer. Consuming oatmeal supports muscle growth and post-training recovery.
Highly rich in carbohydrates, pasta is an excellent option for building muscle. Whole-wheat pasta provides fuel-supporting carbs to boost your training and contributes to muscle recovery.
Both regular and sweet potatoes provide a significant amount of complex, starchy carbohydrates. Accessible, versatile, easily digested and absorbed, potatoes help increase muscle glycogen stores and boost your energy levels throughout intensive training.
100 grams of cooked white rice provides roughly 29-31 grams of carbs, making rice an excellent moderate source of carbohydrates.
Highly rich in plant-based protein, quinoa also provides a significant amount of good carbs. Consuming quinoa helps replenish muscle glycogen and energy stores during intense activity and plays a critical role in post-workout recovery.
Fats store roughly 80 - 85% of a healthy adult’s fuel reserves. The body uses the energy stored in fats while resting or during low-intensity activities.
Avocados are a great addition to every muscle-building diet. Rich in healthy nutrients and monounsaturated fats, avocados are excellent energy providers for sustained exercise.
Dark chocolate with more than 70% cacao provides the body with healthy monounsaturated and saturated fats. The fatty profile of dark chocolate boosts both your intense training sessions and metabolism.
Highly rich in monounsaturated fats (oleic acid) and polyunsaturated fats (Omega-3), olive oil contributes to reducing muscle damage while providing energy for muscle growth.
Salmon is one of the best choices for muscle-building diets. Rich in high-quality protein and nutrients, salmon provides a significant amount of Omega-3 fatty acids, which support post-workout recovery and reduce training-induced inflammation.
Walnuts are a premier option for muscle building and repair. Rich in plant-based Omega-3, walnuts provide fuel for intense athletic performance and reduce muscle inflammation.
The best diet is a balanced diet.
A highly efficient muscle-building diet must include protein (for post-workout muscle recovery and growth), carbohydrates, and healthy fats (to fuel your physical activity).
Whether you want to stay fit or lose weight while maintaining your muscle mass, the best diet should provide you with maximum energy during your workout and enthusiasm for the next one.
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