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Top 10 Foods Every Man Should Eat Every Day to Build “Dense” Muscle

Discover the best high-protein foods for muscle mass.

FACT CHECKED BY Christopher Roback
Alain_Gonzalez_MuscleMonsters1
FACT CHECKED BY Christopher Roback

Do you want to build muscle, but aren’t sure what to eat? Alain Gonzalez (@MuscleMonsters) is a fitness coach and expert who specializes in helping men over 40 build muscle. In one of his viral videos, he reveals 10 foods that every man should eat in order to add “quality mass” to their frame.


Building Muscle Mass Requires Eating High Quality, Nutrient Dense Protein

Alain_Gonzalez_MuscleMonsters8Copyright musclemonsters/YouTube

“If you're looking to pack on dense muscle tissue and add quality mass to your frame, you need to follow specific dietary guidelines. These guidelines include consuming enough high-quality protein, eating the right calories to optimize muscle growth without excess fat gain, and eating nutrient-dense food to stay healthy,” he says in the video.

These 10 Foods Check the Boxes

Alain_Gonzalez_MuscleMonsters12Copyright musclemonsters/Instagram

“To make following these guidelines easy, there are specific foods every man should consider including in their diet. To be clear, these are not superfoods, and there's nothing magical about them. However, they do an excellent job of checking the boxes we mentioned earlier, being high protein, having a good amount of volume for their caloric value, and being nutrient-dense,” he says. “These will be top-quality foods lifters have been eating for centuries to level up their gains.”

Whey or Vegan Protein Powder

Alain_Gonzalez_MuscleMonsters6Copyright musclemonsters/YouTube

Number one, whey or vegan protein powder. “Some of you may be thinking protein powder isn't a food, but keep in mind that these protein powders are derived from natural foods like milk, soy, or pea, depending on which supplement you choose,” he says. “One of the biggest struggles most lifters have in the fast-paced society we live in today is consistently eating enough protein from whole foods, and the key word is consistent, meaning it's measured, tracked, and more often than not, hitting the protein goal recommended.” He notes that the average 220-pound lifter would need 176 grams of protein divided into four meals, which is 45 grams of protein per meal. “So unless you have large amounts of protein at each meal, which can also be expensive, two scoops of protein are convenient for you to up your protein intake,” he says.

Eggs

Karawang, Indonesia - June 13th : sell eggShutterstock

Number two, eggs and egg whites. “Whole eggs have one of the lowest costs to nutrient density of all foods, meaning you pay a lot less for the amount of protein and healthy nutrients in an egg than many other foods,” he points out. “The yolk also contains healthy fats which help support testosterone levels and natural lifters. Another significant benefit of eggs is that you can separate the yolk from the whites. Contrary to popular belief, protein is contained in both the yolk and the white, but the white is more concentrated with protein. So if you're looking to reduce total calorie intake but need to keep protein intake high, you have the option of consuming more of the white than the yolk.”

Oatmeal

Alain_Gonzalez_MuscleMonsters10Copyright musclemonsters/Instagram

Number three is oatmeal. “If you've heard that carbohydrates are bad for you or make you fat, just know that it's fake news. Bodybuilders who engage in high-intensity lifting tap into their glycogen stores for energy. Glycogen is stored in the liver and in muscles themselves to a minor degree. If you are carb adapted, which means your body is used to converting carbs for fuel, which most people are, your body will convert carbs as your fuel source,” he explains. “Oats are a great source of fiber and nutrients like manganese, phosphorus, magnesium, copper, iron, zinc, and vitamin B. They're also fast to make satiating and mixed with protein powder, making them a well-rounded muscle-building meal.”

RELATED:20 Superfoods for People Over 50

Turkey Breast

Alain_Gonzalez_MuscleMonsters4Copyright musclemonsters/YouTube

Number four, Turkey breast. “Turkey breast is next on the list because it's one of the leanest protein sources on the planet,” he reveals. “Let's compare Turkey breast to a few other types of meat. 100 grams of Turkey breast has 30.1 grams of protein. At 135 calories, it has zero carbs and only 0.7 grams of fat. That is practically all protein. Chicken breast, which is almost every bodybuilder's go-to meat, has 23.1 grams of protein, zero carbs, and 1.2 grams of fat with a total calories of 110. As you can see at the same amount, Turkey breast is an even leaner source of protein than chicken breast. The difference is even more significant with fattier meats like ground beef and steak. So if you're on a cut or want to reserve calories for other carbs and fats you enjoy having in your diet, including Turkey breast in your diet is a great choice.”

Lentils and Legumes

Alain_Gonzalez_MuscleMonsters5Copyright musclemonsters/YouTube

Number five, lentils and other legumes. “This isn't only for our plant-based lifters,” he says. “If you want a way to increase your protein intake while adding healthy fiber, consider swapping some of your carbs like rice and bread for lentils,” he recommends. “100 grams of cooked rice contains 28.2 carbs in 2.7 grams of protein. On the other hand, 100 grams of lentils have 20.1 grams of carbs and nine grams of protein. Also, lentils contain six more grams of fiber than rice, so plant-based lifters are likely to consume lentils in their diet for their protein content and other high-protein foods like tofu. Consider swapping your carb-based food for lentils if you need more fiber or just want more variety.”

Sweet Potatoes

Freshly harvested organic sweet potatoes spilling from a burlap bag onto a natural weathered wood table.Shutterstock

Number six, sweet potato. “Next on the list of foods, every man should eat sweet potatoes,” he says. “Like all potatoes, sweet potatoes are voluminous, meaning there's a lot of food content for the number of calories they contain. The opposite would be calorie-dense, meaning there are many calories in a small amount of food. This is the case with many desserts where only a few bites can have hundreds of calories. Sweet potatoes, as a natural whole food, also have antioxidant properties. However, 100 grams of sweet potatoes contains 90 calories and 20 grams of carbs. If you enjoy french fries, cutting these up and baking them in a pan or putting them in an air fryer is a similar but much healthier alternative if you're short on time. Sweet potatoes are also great to make in bulk and have them as a side throughout the week as part of your meal prep.”

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Greek Yogurt

Alain_Gonzalez_MuscleMonsters9Copyright musclemonsters/YouTube

Number seven is Greek yogurt “for its high protein content and because you can spice it up in so many ways,” he says. “Of course, we'd recommend the reduced sugar option. 100 grams of Greek yogurt contains 10.6 grams of protein and only 2.8 grams of carbs. A nice bowl of Greek yogurt is around 200 grams and gives you 21 grams of protein.” He recommends flavoring with cinnamon honey, blackberries, strawberries, and bananas. “This is an excellent snack between meals or before a morning workout when you don't want to overeat. Have you ever tried mixing your favorite protein powder with Greek yogurt? Not only does it add protein, but it gives it a pudding-like texture that you can eat directly or put on top of a rice cake with berries,” he says.

Spinach

Alain_Gonzalez_MuscleMonsters3Copyright musclemonsters/YouTube

Number eight, spinach. While “there isn't research showing that spinach directly helps your gains,” he notes other health and recovery benefits. “This 2014 study discusses the antioxidative benefits of spinach on exercise-induced oxidative stress and muscle damage. Spinach is loaded with nutrients and is ultra low in calories. If you want to be in the iron game for a long time, staying healthy and having high energy needs to be on the top of your list, along with lifting and eating enough protein.”

Avocado

Alain_Gonzalez_MuscleMonsters11Copyright musclemonsters/YouTube

Number nine is avocado, which helps you “maintain healthy hormone levels to build muscles,” he says. “It's essential to keep your healthy fats up, and that's why we're adding avocados to the list,” he says, citing a 2004 study examining the relationship between dietary intake and anabolic hormone concentrations of testosterone. “Free testosterone and growth hormone subjects were examined at rest and after the heavy resistance exercise in eight strength athletes and 10 physically active non-athletes. The results suggested the possible role of diet leading to alterations in serum testosterone and free testosterone during prolonged strength training and that diets with low fat or excessive protein may compromise the anabolic hormonal environment over a training program. Other healthy fats like oils, fish, and nuts play a role in naturally supporting testosterone levels, and lifters ensure that at least 20% of your calories come from good fats to keep your testosterone levels at a healthy level.”

RELATED:I Ate 3.5 Ounce of Protein Every Day, and Here Is Why

Beef Jerky

Alain_Gonzalez_MuscleMonsters2Copyright musclemonsters/YouTube

And last, beef jerky. “Let's be honest, a big part of the reason people slip up on their diet is that they don't have convenient access to healthy food all the time, so they end up going through an easy fast food drive-through window to get something quick. So, what do you do when healthy foods aren't an option? Here's our suggestion: Next time you pull over for gas, grab some beef jerky. If you're on the road, you'll quickly hit 30 to 40 grams of protein with a large enough pack, and you can get simple carbs from a fruit drink like orange juice,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Do you want to build muscle, but aren’t sure what to eat? Alain Gonzalez (@MuscleMonsters) is a fitness coach and expert who specializes in helping men over 40 build muscle. In one of his viral videos, he reveals 10 foods that every man should eat in order to add “quality mass” to their frame.


Building Muscle Mass Requires Eating High Quality, Nutrient Dense Protein

Alain_Gonzalez_MuscleMonsters8Copyright musclemonsters/YouTube

“If you're looking to pack on dense muscle tissue and add quality mass to your frame, you need to follow specific dietary guidelines. These guidelines include consuming enough high-quality protein, eating the right calories to optimize muscle growth without excess fat gain, and eating nutrient-dense food to stay healthy,” he says in the video.

These 10 Foods Check the Boxes

Alain_Gonzalez_MuscleMonsters12Copyright musclemonsters/Instagram

“To make following these guidelines easy, there are specific foods every man should consider including in their diet. To be clear, these are not superfoods, and there's nothing magical about them. However, they do an excellent job of checking the boxes we mentioned earlier, being high protein, having a good amount of volume for their caloric value, and being nutrient-dense,” he says. “These will be top-quality foods lifters have been eating for centuries to level up their gains.”

Whey or Vegan Protein Powder

Alain_Gonzalez_MuscleMonsters6Copyright musclemonsters/YouTube

Number one, whey or vegan protein powder. “Some of you may be thinking protein powder isn't a food, but keep in mind that these protein powders are derived from natural foods like milk, soy, or pea, depending on which supplement you choose,” he says. “One of the biggest struggles most lifters have in the fast-paced society we live in today is consistently eating enough protein from whole foods, and the key word is consistent, meaning it's measured, tracked, and more often than not, hitting the protein goal recommended.” He notes that the average 220-pound lifter would need 176 grams of protein divided into four meals, which is 45 grams of protein per meal. “So unless you have large amounts of protein at each meal, which can also be expensive, two scoops of protein are convenient for you to up your protein intake,” he says.

Eggs

Karawang, Indonesia - June 13th : sell eggShutterstock

Number two, eggs and egg whites. “Whole eggs have one of the lowest costs to nutrient density of all foods, meaning you pay a lot less for the amount of protein and healthy nutrients in an egg than many other foods,” he points out. “The yolk also contains healthy fats which help support testosterone levels and natural lifters. Another significant benefit of eggs is that you can separate the yolk from the whites. Contrary to popular belief, protein is contained in both the yolk and the white, but the white is more concentrated with protein. So if you're looking to reduce total calorie intake but need to keep protein intake high, you have the option of consuming more of the white than the yolk.”

Oatmeal

Alain_Gonzalez_MuscleMonsters10Copyright musclemonsters/Instagram

Number three is oatmeal. “If you've heard that carbohydrates are bad for you or make you fat, just know that it's fake news. Bodybuilders who engage in high-intensity lifting tap into their glycogen stores for energy. Glycogen is stored in the liver and in muscles themselves to a minor degree. If you are carb adapted, which means your body is used to converting carbs for fuel, which most people are, your body will convert carbs as your fuel source,” he explains. “Oats are a great source of fiber and nutrients like manganese, phosphorus, magnesium, copper, iron, zinc, and vitamin B. They're also fast to make satiating and mixed with protein powder, making them a well-rounded muscle-building meal.”

RELATED:20 Superfoods for People Over 50

Turkey Breast

Alain_Gonzalez_MuscleMonsters4Copyright musclemonsters/YouTube

Number four, Turkey breast. “Turkey breast is next on the list because it's one of the leanest protein sources on the planet,” he reveals. “Let's compare Turkey breast to a few other types of meat. 100 grams of Turkey breast has 30.1 grams of protein. At 135 calories, it has zero carbs and only 0.7 grams of fat. That is practically all protein. Chicken breast, which is almost every bodybuilder's go-to meat, has 23.1 grams of protein, zero carbs, and 1.2 grams of fat with a total calories of 110. As you can see at the same amount, Turkey breast is an even leaner source of protein than chicken breast. The difference is even more significant with fattier meats like ground beef and steak. So if you're on a cut or want to reserve calories for other carbs and fats you enjoy having in your diet, including Turkey breast in your diet is a great choice.”

Lentils and Legumes

Alain_Gonzalez_MuscleMonsters5Copyright musclemonsters/YouTube

Number five, lentils and other legumes. “This isn't only for our plant-based lifters,” he says. “If you want a way to increase your protein intake while adding healthy fiber, consider swapping some of your carbs like rice and bread for lentils,” he recommends. “100 grams of cooked rice contains 28.2 carbs in 2.7 grams of protein. On the other hand, 100 grams of lentils have 20.1 grams of carbs and nine grams of protein. Also, lentils contain six more grams of fiber than rice, so plant-based lifters are likely to consume lentils in their diet for their protein content and other high-protein foods like tofu. Consider swapping your carb-based food for lentils if you need more fiber or just want more variety.”

Sweet Potatoes

Freshly harvested organic sweet potatoes spilling from a burlap bag onto a natural weathered wood table.Shutterstock

Number six, sweet potato. “Next on the list of foods, every man should eat sweet potatoes,” he says. “Like all potatoes, sweet potatoes are voluminous, meaning there's a lot of food content for the number of calories they contain. The opposite would be calorie-dense, meaning there are many calories in a small amount of food. This is the case with many desserts where only a few bites can have hundreds of calories. Sweet potatoes, as a natural whole food, also have antioxidant properties. However, 100 grams of sweet potatoes contains 90 calories and 20 grams of carbs. If you enjoy french fries, cutting these up and baking them in a pan or putting them in an air fryer is a similar but much healthier alternative if you're short on time. Sweet potatoes are also great to make in bulk and have them as a side throughout the week as part of your meal prep.”

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Greek Yogurt

Alain_Gonzalez_MuscleMonsters9Copyright musclemonsters/YouTube

Number seven is Greek yogurt “for its high protein content and because you can spice it up in so many ways,” he says. “Of course, we'd recommend the reduced sugar option. 100 grams of Greek yogurt contains 10.6 grams of protein and only 2.8 grams of carbs. A nice bowl of Greek yogurt is around 200 grams and gives you 21 grams of protein.” He recommends flavoring with cinnamon honey, blackberries, strawberries, and bananas. “This is an excellent snack between meals or before a morning workout when you don't want to overeat. Have you ever tried mixing your favorite protein powder with Greek yogurt? Not only does it add protein, but it gives it a pudding-like texture that you can eat directly or put on top of a rice cake with berries,” he says.

Spinach

Alain_Gonzalez_MuscleMonsters3Copyright musclemonsters/YouTube

Number eight, spinach. While “there isn't research showing that spinach directly helps your gains,” he notes other health and recovery benefits. “This 2014 study discusses the antioxidative benefits of spinach on exercise-induced oxidative stress and muscle damage. Spinach is loaded with nutrients and is ultra low in calories. If you want to be in the iron game for a long time, staying healthy and having high energy needs to be on the top of your list, along with lifting and eating enough protein.”

Avocado

Alain_Gonzalez_MuscleMonsters11Copyright musclemonsters/YouTube

Number nine is avocado, which helps you “maintain healthy hormone levels to build muscles,” he says. “It's essential to keep your healthy fats up, and that's why we're adding avocados to the list,” he says, citing a 2004 study examining the relationship between dietary intake and anabolic hormone concentrations of testosterone. “Free testosterone and growth hormone subjects were examined at rest and after the heavy resistance exercise in eight strength athletes and 10 physically active non-athletes. The results suggested the possible role of diet leading to alterations in serum testosterone and free testosterone during prolonged strength training and that diets with low fat or excessive protein may compromise the anabolic hormonal environment over a training program. Other healthy fats like oils, fish, and nuts play a role in naturally supporting testosterone levels, and lifters ensure that at least 20% of your calories come from good fats to keep your testosterone levels at a healthy level.”

RELATED:I Ate 3.5 Ounce of Protein Every Day, and Here Is Why

Beef Jerky

Alain_Gonzalez_MuscleMonsters2Copyright musclemonsters/YouTube

And last, beef jerky. “Let's be honest, a big part of the reason people slip up on their diet is that they don't have convenient access to healthy food all the time, so they end up going through an easy fast food drive-through window to get something quick. So, what do you do when healthy foods aren't an option? Here's our suggestion: Next time you pull over for gas, grab some beef jerky. If you're on the road, you'll quickly hit 30 to 40 grams of protein with a large enough pack, and you can get simple carbs from a fruit drink like orange juice,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Building lean muscle doesn't have to mean endless chicken breasts and protein shakes. Abbey Sharp, a Registered Dietitian and founder of Abbey's Kitchen, has helped over 700,000 subscribers transform their nutrition with practical, science-backed advice. Her protein-switching techniques can help you reach your muscle-building goals without overhauling your entire diet.


The Science Behind Protein and Muscle Growth

"Protein is critical for muscle growth, appetite management, and healthy aging," explains Abbey in her post. She recommends getting 20-30% of daily calories from protein, with a focus on consistent intake throughout the day for optimal muscle synthesis.

Switch Your Carbs for Muscle Gains

Abbey introduces "dual citizenship carbs" that support muscle growth. "While white rice offers 4 grams of protein per cup, amaranth provides 9 grams, and quinoa 8 grams," she notes. For pasta enthusiasts, legume-based options deliver 13 grams of protein - nearly double regular pasta's content.

The Bone Broth Protein Switch

"A cup of white rice cooked in bone broth will have over 12 grams of protein compared to just 4 grams when cooked in water," Abbey shares. This simple switch triples your protein intake while adding rich flavor.

RELATED: 10 Reasons Walking Burns More Fat Than Running, “Your Body Actually Prefers It”

Power Up Your Morning Routine

For breakfast optimization, Abbey suggests a protein-rich hack: "Add protein powder to your milk before pouring it over cereal. This hack adds 22 grams of protein, turning a quick snack into a muscle-building meal."

The White Bean Power Move

"Adding just half a cup of white beans to your soup provides an extra 9 grams of protein plus 5 grams of fiber," Abbey reveals. This creamy addition supports muscle recovery while keeping you satisfied.

Upgrade Your Post-Workout Toast

Abbey's protein-packed toast hack involves cottage cheese: "Mix or puree cottage cheese with mashed avocado. Adding just half a cup between two slices of bread contributes an extra 13 grams of protein," perfect for post-workout recovery.

RELATED: This Coach Lost 100 Pounds Without Dieting by Focusing on These 4 Basic Rules

The Smoothie Muscle Builder

"Silken tofu is a great vegan smoothie base that adds body and protein without affecting taste," Abbey explains. This versatile protein source helps repair and build muscle tissue.

Oatmeal for Muscle Growth

Abbey revolutionizes traditional oatmeal: "Mix a quarter cup of oats with a quarter cup of hemp hearts to boost your bowl from 5 grams to 14 grams of protein." Combined with protein-rich milk, you'll get nearly 25 grams of muscle-building protein.

Transform Your Protein Dips

For pre- or post-workout snacks, Abbey suggests enhancing dips: "Add pureed cottage cheese or Greek yogurt to store-bought dips for an extra 6-8 grams of protein," making them ideal for muscle recovery.

RELATED: 4 Strength Moves to Transform Your Body in 30 Days, Says Expert

The Ultimate Recovery Meal

Abbey's final muscle-building hack transforms comfort food: "Add a heaping cup of pureed cottage cheese and chopped broccoli or cauliflower to your boxed mac and cheese." This combination provides quality protein for muscle repair while adding essential nutrients. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Growing up I was always playing sports and lifting, building muscle along the way. As a teenager though, I thought the muscle was coming just from the exercise and weights. Little did I realize what role everything I was eating played in it. If you saw my meals…steak, burgers, chicken, eggs, more burgers… they all had one huge common factor, protein.


Now, as the older and much, much wiser 😉 woman I am, but more so since becoming a Stanford Medicine certified nutritionist and starting my own nutrition business, Stripped with Melissa, I’ve changed some of my unhealthy eating habits but stuck with the most important factor for keeping my muscles growing and thriving…the protein! Protein for women is especially crucial because as we age and especially during menopause, our muscles become more resistant to protein. Adding in enough protein during the day ensures our muscles retain enough to keep repairing and growing.

How do we get all that protein though? Well, this is your lucky day! Here is a list of my top proteins to help maintain your healthy weight, keep your muscles and bones strong, and to even aid in healthier skin, hair, and nails. Check all this deliciousness out!

1. Cows Milk

Attractive Asian woman drinking milk and smiling at home close up face.healthy life style outdoor city roof top.Shutterstock

Milk is great for building muscle because it’s not just a source of protein! It also has calcium, B2 and B12. This is a wonderful addition to your smoothies or coffee for a little extra protein lovin. It’s a simple thing to do for maintaining your muscle.

2. Avocado Yay!!!

Board with whole and cut avocados on turquoise table, closeupShutterstock

I absolutely love avocados! Not only are they full of healthy fats but they are also packed with a ton of nutrients. You can have your avocado plain with sea salt, put it on whole grain toast, or bake it in the oven and top it on your salad. Ok I’ll stop now, so many options. Just eat avocado and get that lean muscle going!

Related: 14 Ways to Get Back in Shape

3. Nut Butter-licious!

Jar with peanut butter on peanut background, close upShutterstock

Yes, more healthy fats! Almond butter and peanut butter are high in protein and provide all the essentials needed for building healthy muscles.

4. Oh, the Joy of Soy Protein!

Edamame,boiled green soybeans with saltShutterstock

There are many kinds of soy protein including tofu and edamame, which is my personal favorite. Soy is a completely plant-based protein with all the amino acids our body needs.

5. Lentils

Composition with bowl of lentils on wooden table.Shutterstock

Lentils are great for building lean muscle as a powerful source of protein. Lentils are also a great post-workout food because of their vitamins, minerals, and nutrients!

6. Amaranth

Raw Organic Amaranth grain in a bowl on wooden tableShutterstock

Amaranth is so rich in protein that it contains nearly double the amount found in corn or rice. Amaranth contains lysine which helps our body absorb calcium, produce energy, and build stronger muscles. On top of all that goodness, amaranth is high in iron!

RELATED:15 Foods to Sustain Weight Loss After Ozempic and GLP-1 Meds

7. Oat-tastic!

A Scoop of Rolled OatsShutterstock

Oats are incredible as a healthy and complex carbohydrate. Complex carbs provide long term energy which makes them the perfect choice for workouts and muscle growth!

RELATED: 15 Foods to Sustain Weight Loss After Ozempic and GLP-1 Meds

8. Lean White Meat

chicken fillet on a stone backgroundShutterstock

Skinless white meat poultry like turkey and chicken breast are loaded with protein and low in calories and fat. They also contain the amino acids, vitamins and minerals that are the key components in not only building muscle but maintaining it as well.

Related: I Lost 30 Pounds by Changing My Mindset Using These Simple Strategies

9. The Chicken of the Sea

Canned tuna fillet meat in olive oil, on black background, flat layShutterstock

Canned tuna fish and salmon are majorly rich in omega3 fatty acid which reduce muscle loss and increase muscle mass. Make sure to get it packed in water and not oil to avoid the extra fat!

10. Protein powder

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.Shutterstock

When in doubt, protein powder it out! Protein powder is such an amazing way to get the extra boost of protein we need and there are so many tasty ones on the market now. Protein powder can be added to your favorite smoothie with a variety of protein-packed rockstars like yogurt, milk and fruits. Hot tip…take protein powder after your workout because our bodies have an anabolic for sucking that protein up and getting the most out of it!

11. Collagen

Ancient, Nutrition, bone, broth, collagen, powder ,chocolateShutterstock

Collagen is incredible for so many reasons, helping to keep our muscles, joints, and circulation strong. It aids in the boost of muscle proteins, like creatine, which promotes muscle growth after exercising. Collagen also helps with glycine production, which is essential for building lean muscle.

RELATED:50 Subtle Signs You May be Sick

12. Bestie Broccoli!

Macro photo green fresh vegetable broccoli. Fresh green broccoli on a black stone table.Broccoli vegetable is full of vitamin.Vegetables for diet and healthy eating.Organic food.Shutterstock

I know it sounds odd, but I am borderline obsessed with broccoli! Broccoli is one of THE top foods for building muscle. Those non-meat eaters, this one’s for you. Plant based and packed with not only protein but a ton of incredible vitamins and nutrients. Broccoli is one of the most nutritious foods you can eat! If you enjoyed this article, don’t miss 20 Foods That Strip Belly Flab.

Melissa Pfeister, founder of the program Stripped with Melissa, is a Stanford Med Certified Nutritionist.
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Mark Mcilyar is a celebrity fitness trainer who knows how important diet is in building muscle, especially as men get older. “As a man over 50, building muscle plays a huge key in our natural production of testosterone,” he says. “As we get older, our testosterone tends to decline naturally. We can’t stop it completely, but we can fight back against the loss of our needed male hormones. Having less fat and more muscle is crucial for our testosterone production.” Here are the five foods Mcilyar says every man over 50 should be eating to put on serious muscle.


Egg Sandwich

Healthy Homemade Egg Salad Sandwich with LettuceShutterstock

Mcilyar is a huge fan of egg sandwiches with cheese. “A fried egg sandwich is my favorite,” he says. “Eggs have got a lot of protein. They’ve got the healthy fats in there. There's a fair amount of calories, and then you fry up a couple of eggs and then throw some grated cheese on there and put it on some bread.”

Protein Bread

Keto bread cooking. Different types of nut flour - almond, hazelnut, cashew and baking ingredients, dark background, top view. Gluten free concept.Shutterstock

Mcilyar recommends high-protein bread for your egg sandwiches. “A lot of times, it's referred to as keto bread,” he says. “And keto bread is just loaded with protein. And so, typically, I think it's about four grams of protein per slice. So, of course, you're going to have two slices. So that's eight grams of protein. The eggs each have about eight grams of protein. Plus, when you throw the cheese in there, you get more protein, plus you get some nice fats in there, you get some carbohydrates from the cheese and the bread altogether.”

Protein Shakes

Mcilyar recommends whey protein shakes made with whole milk. “Whole milk has got more protein in it, plus it has some natural sugar occurring in it,” he says. “And that sugar will help basically shuttle the protein to the muscle fibers… You do need carbs in you because the carbs trigger an insulin release in your body, and insulin is like a little pickup truck that carries the protein throughout your system and delivers it to all the cells that need it. More specifically, your muscle fibers.”

Berries, Bananas, Peanut Butter

Homemade peanut butter sandwich with bananas and honey.Shutterstock

Mcilyar recommends loading up your protein shakes with healthy additions. “When you're doing these protein shakes, use milk instead of water or almond milk, and then throw some other stuff in that shake,” he says. “Throw some berries in there, some bananas, maybe peanut butter. And so you can experiment with whatever combination you want and find something that really tastes good. It's kind of like the more the merrier when it comes to the ingredients.”

Avocados

Sliced,Avocado,On,A,Cutting,BoardShutterstock

Mcilyar loves avocados and highly recommends healthy fats. “Avocados, guys, there's not a whole lot to say here except they're loaded with a bunch of good yummy stuff,” he says. “They’ve got some protein in them, but more importantly, they have the real healthy types of fats. Avocados are a really simple thing. You can throw it in your refrigerator and eat pretty much any time of the day.”

No Low-Fat Diets

Happy elderly couple smiling husband and wife in aprons prepare salad together at kitchen table, chopping variety of colorful vegetables, trying to maintain healthy lifestyle eating vegetarian foodShutterstock

Mcilyar strongly emphasizes how essential healthy fats are for men. “I always warn you guys to stay away from low-fat diets,” he says. “I know it sounds weird because most of those are for guys trying to lose fat, but the problem is when you don't get enough healthy fats in your diet, it really screws up your hormones for men. If you don't get enough healthy fats, then your body cannot produce its normal healthy level of testosterone. If you're not healthy levels of testosterone, there's just no way to build muscle. So it's a killer.”

Peanut Butter and Jelly Sandwich

smooth peanut butter and jam bread toast, american traditional sandwichShutterstock

Mcilyar recommends good-quality peanut butter and jelly sandwiches made with high-protein bread. "It's a much healthier type of carbohydrate with a lower glycemic index, but it also has the added protein in there,” he says. “And then the peanut butter has healthy fats. It does have some protein in there. Be careful with the jelly—try to find some organic natural jam. It'll be better for you. And then it does come with a ton of sugar. So keep the jam on the low side. Even for you skinny guys, you don't want a lot of sugar.”

RELATED: Top 3 Superfoods You Should Eat Every Day to Lose Weight, According to Doctor

Oatmeal

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Mcilyar recommends oatmeal as a perfect muscle-building food. “Oatmeal is a great kind of bodybuilding breakfast that tons of very serious fitness geeks do,” he says. “And it's young bodybuilders, middle-aged, it's older guys… Load that oatmeal up with some of the things that I've already talked about earlier, like peanut butter and bananas and some berries, and kind of create a mixture that really tastes good for you. The other thing you can always throw in your oatmeal is whey protein.”

Eat Breakfast For Dinner

Healthy lifestyle. Athletic millennial man starts his day with healthy oatmeal with berries for breakfast. Unrecognizable man with wireless headphones in his ears sitting on sofa with bowl of oatmeal.Shutterstock

Mcilyar says not to feel you can only eat certain foods at certain times of the day. [Oatmeal is] just kind of a mainstay typically for breakfast, but it doesn't have to be breakfast,” he says. “We get these things in our head that certain foods are only eaten at certain times of the day. Well, that's totally ridiculous. That's just tradition. It makes no difference when you eat your eggs. It doesn't have to be for breakfast. Same thing with oatmeal.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

FACT CHECKED BY Christopher Roback
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Feeling stuck in your muscle-building journey? You're not alone. Many busy professionals struggle to find effective ways to pack on muscle while juggling demanding careers. That's where Zach Rana, a fitness coach with a background in biochemistry, comes in. Having transitioned from long workdays to a career in health and fitness, Zach understands the challenges faced by time-strapped individuals. In this article, he shares his top five tips to help you build muscle quickly and efficiently, complemented by insights from other fitness experts.


Fuel Your Muscles with Protein

Zach emphasizes the importance of protein consumption for muscle growth. "Eat 0.8 to one gram of protein per pound of body weight," he advises in his post. For instance, if you weigh 180 pounds, aim for 180 grams of protein daily. While this may seem daunting at first, Zach assures that with practice and the right systems in place, it becomes second nature.

"At this point, I don't even really think about my protein intake because I have so many protein snacks around," he explains. "Every single one of my meals has 30 to 50 grams of protein, and so I hit my goal pretty easily without even trying at this point. Once you have those systems in place where all the right foods are around you, it's actually pretty easy to hit your protein goal."

RELATED: I Shrunk From Size 22 to 8 With These 15 Tips That Actually Work

Create a Caloric Surplus for Growth

To build muscle, you need to provide your body with sufficient resources. Zach recommends eating in a caloric surplus by adding 250 to 500 calories above your maintenance level. "As an example, my maintenance calories are 180 pounds, with about 15% body fat being 2,700 calories. So when I want to gain, and I'm in a gaining phase, I'll eat 2,950 to 3,000 calories around there," he shares. For a leaner bulk, stick to the lower end of this range.

Zach explains, "The reason we have the range of 250 calories to 500 depends on how lean of a bulk you want to have. I like to keep my bulks pretty lean, so I try to do 250 to 300 calories above my maintenance because that's going to allow me to put on muscle without putting on too much fat."

Embrace Carbohydrates for Energy

Contrary to popular belief, carbs are not the enemy, especially when you're in a muscle-gaining phase. Zach debunks common myths, stating, "The marketing people out there are lying to you when they say you have to do keto. You have to do this. You can't eat carbs. They're bad sugar, bad whatever. Not true." He recommends consuming carbs both before and after workouts.

"Before your workouts, you want quick digesting, simple carbs. What are some examples of this? Rice cakes, rice Krispies, white bread, potatoes," Zach suggests. For post-workout, he recommends "slower digesting carbs that are higher in fiber, oatmeal, sweet potatoes, quinoa, whole wheat bread, beans, pasta, like all of that stuff is great things to have after a workout."

Lift Heavy and Progressively Overload

To stimulate muscle growth, you need to challenge your muscles beyond their current capacity. Zach explains the concept of progressive overload: "If my muscle was currently capable of lifting 80 pounds, I need to try to lift 85 pounds, and what's going to happen is the first couple times I do that, it's going to be really hard and really uncomfortable, but eventually my capacity will grow to reach 85 pounds."

He underlines the importance of continuous challenge: "Every single time we work out, we need to be giving our muscles a higher stimulus than what it's currently capable of that's going to force it to grow."

Luke Jones, a certified personal trainer and movement coach, adds, "Pullups are often referred to as the king of bodyweight exercises. They build muscle mass through the back and biceps, strengthen the abdomen, and support a more upright posture." For those new to pull-ups, Jones advises starting with hanging exercises and progressing to assisted pull-ups before attempting full ones.

RELATED: I Lost 250 Pounds With 5 Simple Walking Tricks

Master Carb Timing for Optimal Performance

Timing your carbohydrate intake can significantly impact your workout performance and muscle growth. Zach recommends consuming carbs 30 minutes to an hour before your workout and immediately after. "Trust me, once you nail this carb timing down, it is a game changer for how strong and how full you'll feel during your workouts," he says.

However, he cautions against eating large meals or high-fiber carbs too close to your workout. "Don't eat a lot of proteins or fats right before your workout because they're going to slow you down and they're hard to digest. Also, if you eat a lot of high-fiber carbs before your workout, those also take longer to digest, and so then you'll basically be putting energy that should be going to your muscles into your stomach," Zach warns. His final advice? "No big meals two hours before a workout."

Incorporate Compound Bodyweight Exercises

While weightlifting is crucial, don't underestimate the power of bodyweight exercises. Christopher Clarke, a certified personal trainer, says, "Push-ups are the crème de la crème of upper body work—push-ups strengthen your shoulders, triceps and pectoral muscles. Push-ups also lower the risk of cardiovascular disease and improve posture by strengthening core muscles."

Eric Rakofsky, a certified personal trainer, recommends the single-leg walkout with a push-up: "It's like a more sophisticated burpee but with less wear & tear on your body and more beneficial. Perform 10 reps per leg with 1 minute rest for 3 sets."

Don't Neglect Lower Body Training

Clarke regards squats as the cornerstone of lower body exercises: "Squats strengthen glutes, quadriceps, hamstrings, and abdominal muscles, helping improve balance and preventing back pain." Jones adds, "Simply performing bodyweight squats for high reps can be an effective way to build muscle, as can single-leg squats and lunges."

Focus on Core Strength

A strong core is essential for overall muscle development and stability. Clarke recommends crunches: "Considered one of the best exercises to develop and strengthen your abdominal muscles, crunches target the oblique, rectus, and transverse abdominal muscles. They improve posture, lower back pain, and boost mobility."

For those looking for a low-impact core exercise, Leslie Ann, a personal fitness trainer specializing in postpartum fitness, suggests pelvic tilts: "This exercise engages your core muscles, including your abdomen and pelvic floor. By engaging and activating your transverse abdominal muscles, you stabilize your core and help improve muscle tone to the tummy area."

RELATED: I Went Sugar, Gluten, and Dairy Free for 60 Days and Here Is What Happened

Stay Consistent and Patient

By implementing these tips from Zach Rana and other fitness experts, you'll be well on your way to building muscle faster and more effectively. Remember, consistency is key, and results take time. Stay committed to your goals, and you'll soon see the gains you've been working towards. As Zach says, "Try these things out. Let me know in the comments how they go for you and how you feel." And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Allie Janszen alliejanszen
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Are all the conventional weight loss habits and tips not working for you? Try some unique methods one expert recommends. Allie Janszen, RN, is a hormone health and fat loss coach who lost 80 pounds naturally and helps other people do the same. In a new social media post, she reveals some of the unconventional things that helped her achieve her weight loss goals. “10 weird things I do that actually work and helped me lose 80 pounds of fat & inflammation,” she writes.

Infrared Saunas

The first thing that helps her is taking infrared saunas. She does this three times a week “to help with detox, inflammation, & brain health.

Increased Her Step Count

Next, she increased her step count to at least 8-10k steps/day. “Usually end up between 10-14,000 steps per day with help from my walking pad,” she writes.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Red Light Therapy

She also started doing red light therapy sessions. She says it helps to “decrease inflammation” works as a “pain reliever,” and “improves cell function.”

Lymphatic Massage and Dry Brushing

Her fourth healthy habit is lymphatics like massage and dry brushing.

“Every day before getting in the shower to help promote lymph fluid movement for enhanced detoxification,”

Supplementation

Supplementation is also key, she says. She takes supplements like creatine, collagen, and salt and electrolytes in her morning water bottle. These “help build muscle” are “great for joint health,” and aid in “cellular hydration and hormone balance.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Progressive Overload Training

When it comes to her workouts she does progressive overload weight training. She aims for three to five times a week, “just depending how my body feels that week.”

Stress Reduction Techniques

Next, she practices “stress reduction techniques” like legs up the wall “to regulate my nervous system & balance cortisol levels post-workout.

Vagal Toning Techniques

A unique practice she does? Vagal toning techniques like cold rolling, she says. It also helps with “nervous system regulation, which helps balance cortisol levels.”

Sleep

“Better sleep strategies,” like getting weight to 10 hours of sleep per night, have also been a game-changer. A few of the things she does? She sprays magnesium spray on her feet before bed and avoids screens one hour before going to sleep.

Getting Outside

Her final tip? “Get outside daily — especially with the morning sun and walk after meals,” she writes. She tries to get out within two hours of sunrise “to help synch my circadian rhythm. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Monica lifestylewithmon
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to lose weight but aren’t exactly sure what to do? One expert who lost 10 pounds has some tips to get you started. Monica is a registered nurse and MASM CPT certified personal trainer who shares her body transformation on social media. In a few recent posts, she reveals the simple tips that helped her to achieve her fat loss goals and transform her body.

TUT Technique

The first tip is incorporating the TUT (Time under tension) technique. “Most muscle is built during the amount of time the muscle is put under tension,” she writes. “What this means is when you slow down and control your exercises more, you will get more benefits out of them. I started noticing the biggest changes in my physique when I went down in weight, and up in time under tension. The number one thing here is to make sure your form is never compromised as that is when injury is more likely to occur.”

Rest

Her second tip is to rest. “Make sure you are allowing your body the proper amount of rest it needs to recover,” she says. “Resting does not always look like skipping the gym or not being active. You can actively rest by going on long walks, attending low impact classes like some forms of yoga or pilates and many other ways. When I stopped intensely training 6-7 days a week and cut down to 4-5 with a couple active rest days, I notice a lot more changes physically.”

Follow a Consistent Workout Split

Next, she recommends following a consistent workout split. “When I started scheduling out my days and my workouts it helped me go into the gym with a plan and leave feeling like I had accomplished what I needed to,” she said. “If you have a goal, you need a clear path on how to get to it. My workout split does change depending on my goals, but currently it consists of 2 lower body days, 1-2 upper body day, 1 heavy cardio day and 2 active rest days.”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Clean Up Your Diet

Her fourth tip? Clean up your diet. “Avoid heavily processed foods as much as you can,” she says, noting that there is a lot of added junk in many of the foods you think are healthy. “Be aware of what you’re putting into your body. When I started eating a diet that was more dense in whole and nutritious foods, I started noticing the biggest change in my physique. My cravings also went down significantly. It’s true what they say about your diet being 70% of the battle when it comes to losing fat and getting healthy. Trust m,e it is worth it!” she says.

LISS Cardio

In another video she reveals some other tips that helped her lose weight, starting with LISS (low-intensity stead state cardio), “the most efficient method of cardio to reduce fat,” she writes. “The idea here is that you keep your heart rate in your “fat burning zone” which is about 65%-75% of your max heart rate. I would do a 45 min brisk walk everyday or a low speed on the stair stepper for example!”

Drink Water

Hydration is another one of her tips. “Drink your water! Once I started drinking enough water I felt my false hunger cues start to go away. This is because our bodies sometimes have a hard time differentiating between hunger and thirst. Keep yourself hydrated to be more in tune with when you are actually hungry,” she writes.

Take Progress Photos

Next, take progress photos. “On days you feel like quitting and like you look the same or don’t feel much different, you can look at the pictures from where you started,” she explains. “You will see all the changes that have happened gradually over time. This will prevent you from quitting and ending up back at square one all over again.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Lift Weights

Her final tip? Weight training. “But do it right! Time under tension will always beat amount of weight lifted in my person opinion,” she explains. “When you focus on time under tension (slowing down your movements and controlling them) you are putting more stress on the muscle. When you lift so heavy that you can’t slow and control your movements, momentum comes more into play and you may not be getting the max benefits of an exercise. It may also cause the movement to not target the muscles you wanted and engage surround muscles to help compensate for loading too much weight.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to lose weight this year but aren’t sure how? Follow a step-by-step approach from a top expert. Trish Koeslag is a women’s nutrition and fitness coach whose mission is to help women over 40 simplify macros and movement to lose weight. In a new social media post, she reveals how she lost 23 pounds in a little over half a year. “I went from 130lbs to 107lbs in 7 months, in perimenopause,” she says in the post, admitting it was “hard” and “wasn’t sustainable.”

She Started by Eating in a Calorie Deficit

Her first step? “From March to July, I ate in a calorie deficit,” she writes. “If you need to know your calorie deficit, comment MACROS and I’ll send you my free macro calculator.”

She Lifted Weights

Next, she started weightlifting. “I strength trained 4x/week,” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

Walking 12,000 to 15,000 Steps Per Day

She also starting getting her steps in – lots of them! “I walked 12-15K steps every day (not including cardio),” she writes. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

She Also Did More Cardio

Aside from walking, she did cardio workouts. “I did cardio 4-6x per week ranging from 40-60 minutes,” she writes.

She Drank a Lot of Water

Hydration was also a part of her plan. “I drank 4L of water (with LMNT electrolytes),” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

She Got Enough Sleep

Those weren’t the only healthy habits she incorporated into her routine. “I slept. I kept stress levels low. I prioritized whole foods,” she said. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

She Took a Diet Break

Her next stage involved upping her calories. “I took a diet break from July to September. Calories got bumped up to maintenance for 2 months, cardio got reduced, steps stayed the same. Diet fatigue set in hard, and my Coach and I knew that it was time to call it,” she writes.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Then, She Started Fat Loss Again in September

After a few months, she was ready to shred again. “In September, I picked up fat loss again and worked my ass off for a photo shoot that I had booked,” she said.

She Achieved Her Goal, Then Reverse Dieted

“I achieved my goal – but that lifestyle was unsustainable. So, we reversed out of my deficit, brought calories back up, cardio back down and now I live happily ever after in maintenance until I want to cut again,” she said.

It Wasn’t Easy, But Rewarding

“Fat loss isn’t easy but the reward for achieving a goal is priceless,” she concludes. She also recommends downloading a macro calculator. “It will tell you how many calories and macros to eat for your goals,” she says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.