12 Best Foods For Women to Build Muscle

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

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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!!!

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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!

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3. Nut Butter-licious!

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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!

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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

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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

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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!

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7. Oat-tastic!

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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!

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8. Lean White Meat

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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.

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9. The Chicken of the Sea

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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

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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

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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.

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12. Bestie Broccoli!

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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.

As the co-founder and Head of Nutrition at Alta Coaching, a Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition, my nutritional philosophy is rooted in eating a variety of unprocessed nutrient-dense whole foods. Why? They help clients improve their health, reduce inflammation and reach their ultimate potential. I teach my clients how to fill their plate up with superfoods on a daily basis in addition to building habits to make it a seamless part of their new healthy lifestyle. So which superfoods are considered beneficial for a woman's health, and what are the key reasons one should consider incorporating them into their diet? Read on to see them ranked from 10 to 1.

10. The No. 10 Superfood for Women is Kefir

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Kefir is one of the world’s oldest fermented foods and is a staple in many cultural cuisines for centuries. Kefir is the richest sources of probiotics (yes, more than yogurt) and this fermented food has shown to improve digestive health by restoring the balance of healthy bacteria in the gut. Kefir is also rich in calcium and vitamin K2, which supports bone health and helps prevent osteoporosis, a common concern for women. Kefir can be store-bought, or even better made at home and is easy to incorporate daily due to its drinkable form.

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9. The No. 9 Superfood for Women is Blueberries

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Blueberries are the most nutrient dense berries with one of the highest antioxidant levels of all fruits. These antioxidants neutralize the free radicals that damage DNA, and cause inflammation and chronic disease which means they play an important role in longevity and overall health. Blueberries are also high in fiber, low in sugar and low in calories which make them a perfectly daily staple for most women to feel their best. I advise clients to have blueberries with yogurt, oatmeal, in smoothies, on salads or as a snack alongside some nuts or seeds.

8. The No. 8 Superfood for Women is Grass-Fed Beef

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The eighth superfood for women is grass-fed beef. For any woman to look and feel her best, she needs to be eating enough protein on a regular basis. Lack of sufficient protein is the number one commonality I see with all my female clients and when they do start eating adequate amounts, coming from high-quality sources, they see their body transform, their blood sugar regulate and their cravings are greatly reduced. Grass-fed beef is a top protein source and nutrient powerhouse compared to conventionally raised beef. Grass-fed beef is also rich in omega-3 fatty acids, CLA, and vitamin E, which makes it a top superfood for women to eat.

7. The No. 7 Superfood for Women is Eggs, Including the Yolks

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Eggs (especially the yolks!) are nicknamed “nature’s multivitamin” for a reason. They are a rich source of several essential nutrients for women such as choline, vitamin B12, vitamin D, iron and protein. I recommend eggs to my female clients on a daily basis for that reason but also due to their equal protein and fat content that supports satiety. Feeling full and energized is important for weight management, but especially weight loss. The protein and cholesterol in eggs also support healthy lean muscle tissue growth which is important for maintaining a lean, strong, and energized body. I have a fool-proof hard boiled egg recipe here that I make on a weekly basis so I always have a quick superfood dose of eggs daily.

6. The No. 6 Superfood for Women are Avocados

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Packed with fats (the good kind!), fiber and phytonutrients, avocados are one of the best foods to eat daily for optimal health with benefits such as lowering blood pressure, regulating digestion and lowering inflammation throughout the body. A recent study on women shows that women who ate one avocado per day for 8 weeks showed significant increase in elasticity and firmness in the skin. Skin is a huge component for women to feel their best and tighter firmer skin helps reduce the appearance of cellulite as well making it a good choice for women to feel more confident in those aesthetic areas.

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5. The No. 5 Superfood for Women is Beets

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The fifth superfood for women is beets. Women are more prone to anemia or iron deficiency during menstruation, and the folate and iron found in beets help the body make more blood cells. Consuming beets can also help women regulate their cycles, boost fertility and have fewer cramps due to the increased bloodflow to the uterus. The tricky part about beets is the taste and preparation is not for everyone. I recommend adding steamed frozen beets to smoothies or adding pickled beets to salad or side dish to make beets part of a woman’s daily routine.

4. The No. 4 Superfood for Women are Leafy Greens

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The fourth superfood for women are leafy greens like kale, spinach, chard or collard greens. Leafy greens are packed with vitamins A, C, E and K and antioxidants that have benefits from preventing cancer, supporting the immune system to building stronger bones. I love recommending leafy greens for weight management clients due to their large volume and low calories, not to mention the fiber and hydration benefits that reduce appetite and overconsumption of unhealthy foods. Leafy greens are prefect for salads, smoothies, stir frys and are so easy to source and prep.

3. The No. 3 Superfood for Women is Bone Broth

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The third superfood for women is bone broth which packs a strong nutritional punch in one comforting cup. High in protein and minerals that support the immune system, bone broth is also rich in collagen which makes it different from vegetable broth. As the broth is made, bones and ligaments release compounds like collagen and glucosamine which help reduce inflammation and pain along with giving skin a youthful texture and reducing wrinkles. I recommend bone broth daily as a protein packed snack that also supports the immune system in times when colds and flus run rampant.

2. The No. 2 Superfood for Women are Flax Seeds

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The second superfood for women are flax seeds due to their phytoestrogens and lignans that help balance oestrogen in the body and help regulate the menstrual cycle, reduce PMS symptoms and menopausal symptoms which lead to better quality of life for many women. Flax seeds also have omega-3 fatty acids that support glowing skin and fast-growing hair. I recommend women add ground flax seeds to smoothies, and yogurt bowls or sprinkle on top of salads for a superfood boost.

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1. The No. 1 Superfood is Salmon

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The first superfood I recommend for women is wild-caught salmon. Research shows that the high levels of omega-3 fatty acids in salmon help reduce inflammation which reduces the risk of many chronic conditions like heart disease and diabetes as well as support cognitive function. Salmon is easy to cook, versatile and delicious as well as providing a good source of protein which is crucial for a woman to feel her best. Check out my go-to 20 minute sheet pan salmon dinner that features 2 other superfoods, asparagus and potatoes!

11. Here's How These Superfoods Can Benefit You

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The best part about superfoods is that they are everywhere and you probably eat them already! A superfood is simply a food with high nutrient density. The opposite of a superfood is a highly processed food where nutrients are stripped and replaced by hyperpalatable additives that make it hard to put down once you get started eating. These nutrients could be antioxidants, vitamins, minerals, fiber, fatty acids, flavonoids etc. When we eat food, this food acts as information or instructions that in turn, tell our body how to grow, repair and maintain our bodies. The more nutrients a single food has, the more “super” it is and the more it supports health and optimal bodily functioning.

12. Here's How to Get Your "Best Body" Using Superfoods

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The “best body” for a woman is not about aesthetics, but a body that provides sufficient energy to meet the daily demands placed on it, has lean muscle mass and healthy body fat (not too much and not too little), and is not in a chronically stressed or diseased state. Placing emphasis on eating plenty of high-quality superfoods, instead of restricting or eating low-quality processed foods is important for a woman to feel her best. I work with dozens of women on a daily basis and I encourage them to eat a variety of superfoods that are also very easy to find at any grocery store. No fancy powders or expensive supplements can replace the power of whole foods from making a woman feel her best.

13. Avoid These Superfood Mistakes

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When it comes to adding superfoods into the diet, it’s hard to go wrong as long as you are choosing unprocessed foods as close to their original form as possible. For example: fresh ripe blueberries are not the same as blueberry-flavored yogurt. The more processed a food, the fewer nutrients present, so be sure to source and prepare the food to keep nutrients intact as best as you can. It's also important to eat these foods in the context of a balanced meal that includes a protein, a vegetable, a fat, and optional carbohydrate. Many nutrients are better absorbed with other vitamins and minerals present, that’s why combining foods can lead to more nutrient absorption.

14. Final Word From the Head of Nutrition

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Food quality is an undeniable factor for a woman to feel her best, but body composition changes like weight loss and building lean muscle cannot happen without eating the optimal macronutrient ratio and caloric amount for the individual. When my clients start adding more superfoods to their diet, they feel the overall benefits but no significant body changes will occur without consistently following the right plan for their unique body. There is no one-size-fits-all all approach, all women need something a little different to feel their best but incorporating more of the foods on this list is guaranteed to support overall health and wellness.

💪🔥Body Booster: Flax seeds aid in balancing estrogen levels in the body, regulating the menstrual cycle, and reducing symptoms of PMS and menopause. Additionally, they promote glowing skin and rapid hair growth. If you enjoyed this article, don’t miss out on my previous one titled The #1 Carb You Could Eat For Your Body.

Kat Best is a co-founder and Head of Nutrition for Alta Coaching, a Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer, and Board Certified in Holistic Nutrition.

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

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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

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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

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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

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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

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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

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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.”

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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

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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.