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10 Foods That Grow Muscle Fast

Here's exactly what to eat to grow muscle fast.

Andrew Hayes, nasm-cem
By Andrew Hayes, nasm-cemMay 05, 2024
Andrew Hayes, nasm-cem
Founder and Head of Lifestyle at Alta, AFAA Group Fitness, NASM Corrective Exercise Nutrition Coaching Institute Level 1.
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FACT CHECKED BY Christopher Roback
Strong woman with broccoli in the kitchen
Shutterstock/Terelyuk
Andrew Hayes, nasm-cem
By Andrew Hayes, nasm-cemMay 05, 2024
Andrew Hayes, nasm-cem
Founder and Head of Lifestyle at Alta, AFAA Group Fitness, NASM Corrective Exercise Nutrition Coaching Institute Level 1.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

Muscles are not just for show. They are vital for survival when it comes to pumping blood or breathing. They’re essential for everyday activities like carrying groceries or picking up children. They also benefit us in the long-term by maintaining a healthy weight, keeping our joints healthy, reducing risk of certain diseases, and preventing falls or other injuries. I have multiple certifications in fitness and nutrition as well as 15 years experience in corporate jobs before being a full-time coach. This means I understand how difficult it is to build muscle on a busy schedule. In addition to coaching over 100 clients per year, I added 15 pounds of lean muscle during my last few years working full-time in marketing. I did this while also being a dad of two young kids. I am proof that anyone can do it if they optimize their diet appropriately. Here's exactly what to eat to grow muscle fast.

1. Grass-Fed Beef

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

The first food I recommend for growing muscles fast is grass-fed beef. Almost everyone knows protein is important for muscle building. What most people don’t know is “protein” is a term for multiple amino acids. Not all protein is complete (meaning not all proteins contain all nine amino acids that we get from food). And then not all complete proteins are equal, because each food we eat is handled differently by the body. Our bodies absorb more protein from grass-fed beef than other plant-based proteins, for instance. It’s also incredibly nutrient-dense. Grass-fed beef is a great source of iron, B12, zinc, and more. It’s also important to note that not all beef is created equal. Grass-fed beef is usually lower in calories and can have higher omega-3.

💪🔥Body Booster: When in doubt, avoid processed red meat. Don’t be afraid to spend more money to get high-quality beef. My favorite burger is from my local burger place Super Duper Burger. They use only high-quality grass-fed beef and as they say, a burger shouldn’t cost $3.

Related: I Sculpted My Arms With These 4 Simple Tricks

2. Eggs

Basket,Chicken,Eggs,Farm, protein, foodShutterstock

The second food for growing muscles fast are eggs. Eggs are loaded with vitamins, minerals, and of course, high-quality protein. Another reason eggs are a top choice for building muscle are how cheap they are and easy they are to cook. A dozen eggs can usually be found for $3-$8, depending on where you live and what type you buy. That means you can have 4 eggs, and eat about 25g of protein, for the cost of $1-$3. Eggs can also be cooked in seconds, hard-boiled for meal prep, or used in meals such as salads, noodle dishes, or even on top of burgers.

💪🔥Body Booster: If you’re a busy parent like me, you know that you don’t always have time to cook a healthy meal. Eggs end up being my go-to breakfast several mornings a week. And sometimes at night if I don’t have time to cook - breakfast for dinner is better than eating a box of pasta! One of the questions I hear often is “is 3 or 4 eggs too many”? My response to that is - 4 eggs is definitely way healthier for you than a bagel or muffin!

3. Whey Protein Powder

Whey,Protein,powder,Scoop.,Sports,Nutrition.Shutterstock

Whole foods are always going to be better than supplements, but supplements are better than skipping it altogether. For many people it is very hard to hit a daily protein goal without a supplement. Whey is the best absorbing protein powder and it can go into all kinds of foods including oatmeal, smoothies, and yogurt.

4. Greek Yogurt

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietShutterstock

It’s high in protein but also high in calcium which is good for strong bones. Greek yogurt also contains probiotics which can help with gut health. And of course it is also easily accessible. Greek Yogurt requires no cooking or meal prep so it’s a great go-to breakfast at home or on the road since it’s sold in most airports and convenience stores.

💪🔥Body Booster: Avoid traditional yogurt, especially because it’s often flavored with added sugar. Try adding fresh fruit, granola, or honey to your Greek Yogurt to improve the taste.

Related: What Happens to Your Body When You Stop Taking Ozempic

5. Wild-Caught Salmon

,Salmon,Fish,Fillets, protein, food, dinnerShutterstock

Wild-caught salmon has high levels of omega-3 fatty acids which help reduce inflammation. Inflammation can affect your ability to eat well, move well, and just feel good. Omega-3s are important because they balance out the standard diet which is high in omega-6 foods such as chicken, oils, and nuts. Salmon also reduces overall body pain and speeds recovery from workouts which is important for building and maintaining healthy muscle mass.

💪🔥Body Booster: When it comes to cooking salmon, or any food, I am a believer in the phrase “cook ingredients, not recipes.” If you’re busy like me, Salmon is arguably one of the easiest foods to cook. Pat it dry, pick the seasoning of your choice, and throw it in the oven for about 15 minutes. Pair this with just about any vegetable and starch and you have a balanced, functional meal full of protein and other nutrients.

6. Oats

Rolled,Oats,,Healthy,Breakfast,Cereal,Oat,Flakes,In,Bowl,food, oatmealShutterstock

We’ve mostly talked about protein but carbs are an important part of building muscle as well. I know all the keto lovers are going to tell me how much muscle they build without carbs, but the reality is the keto diet only works for a select group of people. Oats are another easy breakfast to cook in the morning or meal prep with overnight oats.

💪🔥Body Booster: If you’re looking to bulk, raw oats are an easy thing to dump into a protein shake to increase total calories and carbs without focusing on processed foods. The reason carbs are often looked at negatively is that so many of us eat carbs from pizza, white bread, or other processed places. Oats can help you recover, are packed with vitamins, minerals, and phytochemicals to keep us healthy and build muscle.

7. Chicken

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

The seventh is Chicken which is a common go-to protein source for many people looking to build muscle. One of the things most people don’t realize about chicken is it’s also a good source of creatine, which most of us think of as a supplement but it is also naturally found in foods. It has almost the same amount of creatine as red meat. Chicken is a great protein option for keeping calorie count down while still eating your protein goal.

Related: 5 Secrets to Success Before You Start Your Next Diet

8. Beets

Young,Beets,beetroot,superfoodShutterstock

All vegetables are important for building muscle and maintaining a healthy lifestyle, but beets are one of my favorites for a few reasons. First, they contain nitrates which can help you train harder and see greater strength gains.

💪🔥Body Booster: I am a believer in having a serving of vegetables with every meal. My fridge is always stocked with pickled beets, which you can eat raw, making it one of the few veggies you can eat at any meal without any prep or cook time.

9. Lentils

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,LentilsShutterstock

Ninth are lentils, which are great for everyone especially those on a plant-based diet. Lentils are incredibly high in protein. They’re also high in fiber which many people don’t get enough of. Fiber helps with digestion and even lowering cholesterol, which helps when eating a diet full of animal products. Lentils are also a slow-digesting carb meaning they can kick in after a workout to help you recover.

💪🔥Body Booster: When I was younger I used to sprint home from the gym to grab a protein shake or eat a post-workout meal. I do not have time for that anymore so slow-digesting carbs make sure your body is doing what it needs to build muscle even when you’re back at your desk after the gym.

10. Chia Seeds

Healthy,Chia,Seeds,Shutterstock

And tenth are chia seeds. These seeds are incredibly high in protein, they’re fairly cheap, and can be eaten at breakfast lunch and dinner. Chia seeds can be put in anything from smoothies to cereal. Chia seeds can also soak in milk to make a delicious healthy chia pudding dessert for you or the whole family. The Terahumara people, made famous in the book Born to Run, are some of the best natural athletes in the world. They run for dozens of miles every single day, sometimes going over 200 miles at a time. Their favorite drink? Chia Fresca. It is essentially water and honey with chia seeds in it. Maybe it will make you able to run 200 miles as well!

💪🔥Body Booster: I always recommend letting chia seeds soak in liquid for about 5 minutes so they turn into a gel. This makes them easier to digest.

Related: 13 Proven Workouts for Building a Powerful Chest

11. When Building Muscles, Don't Eat Too Little

Balanced,Diet,Food,cooking,meal,carbs,proteinShutterstock

One common mistake when trying to build muscle fast is eating too little. A calorie surplus is a really important part of building muscles, especially fast. Something can’t grow from nothing. So many of us believe that being fit means eating less and that’s often not the case. Most of us need to eat less processed foods but eating too little food will result in no muscle growth. If you don’t want to track your calories or protein intake in a food log, a simple rule to follow is: eat healthy portions of whole foods, along with some variety. A colorful plate is a healthy plate. Another common mistake is trying to limit protein intake per meal. There was a belief for a while that your body can only process so much protein at once. That’s mostly untrue. If you limit your protein intake at each meal, it's more likely that you don’t hit your daily protein goal which means you won’t have enough to build muscle.

12. Add in Training to Build Muscle Fast

,Bodybuilder,Training,Gym:,Chest,-,Barbell, bench, press, weights, gym,exerciseShutterstock

Resistance training/strength training is the other critical piece of building muscle. A good rule of thumb is 10 sets per week of each muscle group. For example, 3 sets of a bench press, 3 sets of rows, and 3 sets of bicep curls is about enough stimulation to grow your biceps. Going to the gym (or exercising at home) for 2.5-3 hours per week will usually be enough stimulus. Sleep is also vital. Muscles are not grown in the gym. They are repaired and grow stronger at night while you sleep. Do not skip this very important step. If you are consistent with eating enough protein every day, getting 7 hours of sleep on average, and doing resistance training a few times per week, you will build muscle. It’s a fact. If you want to know more about how soda affects your health, don't miss my other article here on Body Network: 6 Disgusting Things Drinking Soda Does to Your Body.

Andrew Hayes is the Founder & Head of Lifestyle at Alta Coaching.

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Fitness & Workouts

9 Tips to Build Muscle Fast Experts Swear By

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Alek Korab
By Alek KorabOct 16, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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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.

Nutrition & Diet

Build Lean Muscle Fast With These 9 Dietitian-Proven Protein Switches

Abbey_Sharp25
Christopher Roback
By Christopher RobackJan 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓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.

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.

Nutrition & Diet

12 Best Foods For Men to Build Muscle

Strong healthy muscle sporty looking handsome charismatic man bodybuilder in black tank top and white apron leaning on kitchen counter with colorful vegetables, bottle of vinegar and spices on it.
Shutterstock/PAVEL ZENYUK
Melissa Pfeister, cn
By Melissa Pfeister, cnMay 27, 2024
Melissa Pfeister, cn
Founder of Stripped with Melissa, Host of the Side Piece Podcast, Co-host of the Namaste B$tches Podcast
Melissa Pfeister is a Stanford Med Certified Nutritionist and founder of the program Stripped with Melissa.
See Full Bio
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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 those muscles AND lose inches?! Well, I have just the answer for you…PROTEIN! Yes, it seems so simple but can make the biggest difference. As a Stanford Medicine certified nutritionist and owner of my nutrition-based business, Stripped with Melissa, across the board that is the one food my clients don’t get enough of. Why protein though? Protein plays so many crucial roles in our body from helping the function of our tissues and organs to forming the major components of our muscles. Protein not only helps build our muscles but keeps them growing. Just like plants need water to thrive, muscles need protein just as much. The body, however, does not store protein the way it does other vitamins and nutrients so we must have it to use it. Protein is the fuel for your muscles and without it, especially for men as you start getting older, you can actually begin to lose muscle mass. So how do we get enough protein? Never fear, I have many protein-packed delicious foods right here!

1. Eggcellent Eggs!

Poached eggsShutterstock

There are 7 grams of protein in one egg along with the yolk containing the vitamins, minerals, and antioxidants to build muscle. Eggs also contain all nine essential amino acids which make them a complete protein. Eggs are a great post workout snack, so hard boil some for on the go!

RELATED:12 Best Foods For Women to Build Muscle

2. Bananas

Fresh bananas on wooden backgroundShutterstock

Bananas might get a bad reputation because they are high in fructose, however, bananas are an amazing pre-workout food rich in potassium and easy to digest. There are so many nutrients packed in bananas that are important for growing those muscles!

3. Salmon

Gourmet portion of thick juicy fresh salmon grilling on a griddle seasoned with lemon zest, herbs and spices in a low angle view with copyspace and rising steamShutterstock

Salmon is a complex protein and high in the omega-3 fatty acids EPA and DHA. Salmon contains a type of poly unsaturated fat that helps to reduce muscle loss and increase muscle mass!

4. Beans beans good for your heart… and muscles?

Delicious English Beans on Toast, top view. Flat lay, overhead, from above. Close-up.Shutterstock

Beans are high in fiber, vitamins, minerals AND low in fat. Beans also contain leucine which is one of the three amino acids needed to improve muscle growth.

Related: I Lost 10 Pounds in 50 Days with These 5 Hacks

5. Garlic

Garlic Cloves and Bulb in vintage wooden bowl.Shutterstock

A fun fact about garlic…it stimulates testosterone and inhibits cortisol. Testosterone is a key hormone in muscle growth and strength. So just say yes to the garlic!

6. Lean White Fish

Fresh Icelandic Haddock Fillets on a plate with lemon and parsley.Shutterstock

Fish like haddock, cod, and sole are high in protein and low in fat. This is the perfect combo to gain muscle mass all while keeping that figure lean and mean!

7. Say Please for the Cottage Cheese!

Cottage cheese and mint in a wooden bowl on an old rustic table, selective focus.Shutterstock

Cottage cheese is high in protein and contains live cultures, which are the good bacteria helping your body break down and absorb the nutrients you need to get bigger and stronger!

8. Quinoa

cooking and home concept - close up of female emptying jar with quinoaShutterstock

Quinoa is one of the highest protein grains! Along with protein, all the fiber packed in quinoa is great for digestion. A huge benefit of quinoa is that it contains all 9 amino acids our bodies can’t produce on its own in order to build muscle.

9. Lean Red Meat

Grilled top sirloin or cup rump beef meat steak on marble board. Black background. Top viewShutterstock

Lean red meat such as sirloin and tenderloin are loaded with protein, vitamin B12, zinc, and iron. It also contains all nine essential amino acids our body needs to build muscle AND prevent muscles from breaking down.

Related: I’m a Nutritionist and Here are 10 Weight Loss Foods I Buy Every Week

10. Oysters

oysters fresh seafood healthy meal food snack on the table copy space food background rustic top view pescatarian dietShutterstock

Oysters are naturally low in fat, an awesome source of protein, and high in zinc. Zinc is one of the vital minerals that supports testosterone production, the hormone we need to build muscle. So, grab some hot sauce and eat those oysters!

11. Greek Yogurt

Greek yogurt in a wooden bowl on a rustic wooden table. Selective focusShutterstock

Yogurt is great for muscle building because it’s loaded with protein and low in calories. Yogurt is great for blending with smoothies, baking, or having with some fresh cinnamon and berries to start your day!

Related: Autumn Calabrese Shows Off Washboard Abs and Shares Tips On How to Stay “Fit Over 40”

12. Protein Powder

low key scoop up whey protein, selective focusShutterstock

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! 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.
Nutrition & Diet

12 Best Foods For Women to Build Muscle

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melissapfeister/Instagram
Melissa Pfeister, cn
By Melissa Pfeister, cnMay 24, 2024
Melissa Pfeister, cn
Founder of Stripped with Melissa, Host of the Side Piece Podcast, Co-host of the Namaste B$tches Podcast
Melissa Pfeister is a Stanford Med Certified Nutritionist and founder of the program Stripped with Melissa.
See Full Bio
Follow:
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.
Fitness & Workouts

You Lose 5% of Your Muscles Every Decade After 30 Unless You Do These 4 Things

Dr_Gabrielle_Lyon_drgabriellelyon18
Christopher Roback
By Christopher RobackOct 27, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach

Ever wondered what actually happens to your muscles as you age? The numbers are alarming: after age 30, you lose between 3% to 5% of your muscle mass every decade, with most people losing about 30% during their lifetime, according to Dr. Thomas W. Storer, director of the exercise physiology lab at Brigham and Women's Hospital. But here's the good news - you can prevent and even reverse this loss with four science-backed strategies.

"Skeletal muscle is the organ of longevity," explains Dr. Gabrielle Lyon, physician and author of "Forever Strong." In a revealing conversation on The Doctor's Farmacy with Dr. Mark Hyman, she shares exactly how to maintain your muscle mass at any age. "The health and trajectory of how we age and how we live is directly related to the health of our skeletal muscle."

Why Your Muscles Matter More Than You Think

"The health and trajectory of how we age and how we live is directly related to the health of our skeletal muscle," explains Dr. Lyon. Making up 40% of your body weight, muscle tissue isn't just for movement - it's a crucial metabolic organ that influences everything from blood sugar control to brain health.

The Hidden Dangers of Inactive Muscles

"There's no such thing as healthy sedentary skeletal muscle," warns Dr. Lyon. She explains that inactive muscles become "like a swamp," leading to metabolic dysfunction. Warning signs of unhealthy muscles include high triglycerides, high insulin, high A1C, high blood sugar, and inflammation.

The Metabolic Powerhouse

Dr. Lyon emphasizes that muscle is "the primary site for glucose disposal." As Dr. Hyman adds, "That's why exercising helps with insulin resistance and diabetes and blood sugar control because it sort of basically sucks up all the glucose."

The Brain-Muscle Connection You Never Knew About

"Contracting skeletal muscle releases irisin and BDNF, which is miracle growth for the brain," explains Dr. Hyman. This connection helps explain why exercise reduces the risk of Alzheimer's and improves cognitive function.

Myokines Are Your Muscle Messengers

"These myokines are peptide hormones released by exercising skeletal muscle based on the duration and intensity of training," Dr. Lyon explains. They help regulate metabolism, reduce inflammation, and even boost brain function. Unlike inflammatory cytokines from immune cells, muscle-derived molecules tend to have anti-inflammatory effects.

The Right Way to Exercise for Muscle Health

"The only way to do it wrong is to not do it," emphasizes Dr. Lyon. She recommends:

  • Full-body resistance training 2-3 times per week
  • Sessions lasting about 45 minutes
  • Focus on compound movements
  • Training to near fatigue
  • Using machines for better form (what she calls "high ground training").

Dr. Storer recommends "8 to 10 exercises that target all the major muscle groups" with "sets of 12 to 15 reps."

High Ground Training

Dr. Lyon introduces the concept of "high ground training," explaining that using supported positions and machines can actually help you target muscles more effectively. "When you increase contact, you are now training the muscle with the intensity," she explains.

RELATED: This Woman Lost 13 Pounds at 40 By Completely Changing 3 Exercise Habits

The Protein Factor: Eating for Muscle Health

Proper nutrition is crucial for muscle maintenance. Dr. Lyon recommends:

  • 0.7-1.0 grams of protein per pound of ideal body weight daily
  • 30-50 grams of protein at your first meal
  • Protein intake within 30-60 minutes post-exercise (for older adults)
  • Even protein distribution throughout the day.

Timing Your Meals for Maximum Muscle Benefit

"That first meal of the day is critical because you're coming out of an overnight fast," Dr. Lyon emphasizes. She explains that morning protein intake combined with reduced carbohydrates and exercise creates "a fantastic synergistic effect."

Plant vs. Animal Protein

While both sources can work, Dr. Lyon notes that plant proteins may require about 30% more total intake to achieve the same benefits as animal protein. "If you are older and you are not highly active, then if your idea is to eat whole foods from plant-based proteins, you have to watch total calories and carbohydrates," she cautions.

Overcoming Age-Related Challenges

"Anabolic resistance" makes it harder to build muscle as we age, but Dr. Lyon explains how to overcome this: "How do we make your skeletal muscle respond like younger skeletal muscle? You do that by resistance training and the synergistic influence of amino acids."

Warning Signs of Muscle Problems

Dr. Lyon identifies several key indicators of poor muscle health:

  • High triglycerides
  • High insulin levels
  • Elevated A1C
  • High blood sugar
  • Small LDL particles
  • Chronic inflammation.

RELATED: Woman Loses 80 Pounds After Changing This Morning Dunkin' Habit

It's Never Too Late to Start

When Dr. Hyman asked if it was too late for him to start at age 59, Dr. Lyon responded emphatically: "The only time it's late to start is if you don't start." She shares the example of Dr. Hyman's father making significant gains at age 89 after starting resistance training.

"If you fail to do these very practical things," warns Dr. Lyon, "you will find as you age, the practicality of your life becomes impossible."

Dr. Hyman notes, "Your muscle's not just a bunch of tissue dragging your skeleton around - it's a very dynamic organ and probably the biggest organ in our body." Taking care of it isn't optional; it's essential for healthy aging. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

Fitness Coach Lost 44 Pounds When She Stopped Doing These 5 Things

Laura Denys laura.fitwoman
Copyright laura.fitwoman/Instagram
Leah Groth
By Leah GrothJan 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

Are you trying to lose weight, doing everything you think you should be, but the number on the scale won’t budge? According to an expert, it’s possible that you are doing the wrong things and don’t even know it. Laura Denys is a fitness and nutrition coach with over 1.3 million Instagram followers. In a new social media post, she discusses her weight loss journey and admits that she couldn’t lose weight until she changed her approach to diet and fitness. Here are the 5 things she stopped doing to lose 44 pounds.


Stop Following Diets

The cabbage soup diet, keto, cleanses or other trendy diets may seem like a quick fix for weight loss. However, if you are seriously restricting yourself and going on crash diets to lose weight, you could be getting in your own way, according to Laura. “Stop following diets,” she says. “Go to get out of that ‘all or nothing’ mindset.”

Stop Skipping Meals

It can be tempting to miss a meal to cut calories from your day, but Laura doesn’t recommend it because oftentimes, it will lead to you eating more later in the day. “Stop skipping meals, used to think going all day without eating was gonna help me get results but it only caused me to binge eat at midnight,” she says.

Stop Overdoing It with Exercise

Also, don’t go too hard with exercise. “Stop exhausting yourself and learn to rest. I used to do hours on the stair master now I only walk/run for my cardio,” she says.

Stop Restricting Yourself

And, you don’t have to go to extremes with your diet. “Stop restricting yourself and had to learn portion control,” she says. You can even enjoy sweet treats. “I learned to enjoy dessert in moderation,” she says.

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

Stop Setting Weight Loss Goals

And her final tip might come as a surprise. “Stop having goals,” she says. “Think that you could lose 2-5lbs a week consistently and would put so much pressure on myself. But as a female your weight changes daily so some weeks l’d lose 2lbs and than gain a lb the next week.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Fitness Expert Says Fit Women in Their 40s Have These 6 Things in Common

Julie Clouse
Copyright julieclouse_/Instagram
Leah Groth
By Leah GrothJan 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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.

Are you over 40 and struggling to lose weight? Julie Clouse is a social media influencer and fitness and macros expert who tries to “inspire others to be the best version of themselves.” In a new social media post she reveals a few of the habits all the fittest women she knows share. “Not to be dramatic but…There is no secret. The fittest women I know in their 40s have these 6 things in common. They ALL DO THIS!!!” she writes.

Strength Training

The first habit they share? “They prioritize strength training,” she says. “Fittest women in their 40s consistently lift heavy weights, focusing on progressive overload to build muscle and maintain strength.”

Healthy Diet

The next thing they have in common is a healthy diet. “They eat for their goals,” she explains. “They track their macros, prioritize protein (about 1g per pound of body weight), and fuel their bodies with balanced nutrition instead of following fad diets.”

Daily Activity

Another thing they do? “They stay active daily,” she says. “They prioritize NEAT (non-exercise activity thermogenesis) by walking, staying active, and avoiding a sedentary lifestyle, aiming for at least 8-10k steps a day.”

Stress Management

They also understand the importance of mental health and self-care. “They manage stress and recovery,” she writes. “They take rest days, prioritize sleep, and understand that recovery is just as important as workouts. Many practice mindfulness or stress management techniques.”

Patience and Discipline

The fifth habit they share? “They embrace patience and discipline,” she says. “They know results take time and stay disciplined even when progress feels slow.”

Consistency

And what is the most significant piece that ties this all together? “They are CONSISTENT,” she says. “No matter how busy life gets, they show up for themselves day after day. They don’t rely on motivation; they rely on habits they’ve built over time.”

Bonus Tips: Just Start

She also offers some bonus tips. “Just start,” she suggests. “Instead of getting overwhelmed about 6 things you feel like you need to change. Pick 1 start there.”

Don’t Focus on Perfection

“You do NOT have to be perfect. If you’ve been here long enough, I share how to incorporate a sustainable life style with your busy lives and families,” she adds.

Stay the Trail

Next, just keep going. “Yes, it will be hard at first. Yes, there will be days you’re wondering if you’re making progress. Stay the trail. This is for the long term. This is for longevity with your kids and spouses. This is for YOU!” she says.

Take One Hour for Yourself

She also stresses the importance of taking care of yourself and not feeling guilty for it. “Self care is not selfish. You deserve 1 hour to yourself,” she says.

Focus on Losing One Pound a Week

Finally, aim for one pound a week and celebrate it. “Losing 1lb a week is a BIG DEAL!! Imagine if you gained a lb a week. Give yourself grace. The slow way is the fast way for the long term,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Nutrition Coach Reveals 6 High-Protein Desserts for Fat Loss

Brittney Blanco
Copyright profitablenest/Instagram
Leah Groth
By Leah GrothJan 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you have a sweet tooth and are struggling to lose weight? According to an expert, you can still indulge in dessert while burning fat. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new Instagram post, she reveals some delicious go-to desserts to help you lose weight. “6 High-Protein Desserts That Taste Like Cheat Meals 😍 (But Aren’t!)” she titled it. She adds in the video that they have “hardly any calories.”

They Are Low-Calorie, High Protein, with “Amazing” Macros

Photo of excited beautiful young pretty woman sitting in cafe indoors have a breakfast eating saladShutterstock

According to Blanco, just because a food is sweet doesn’t mean it is bad for you. “Craving something sweet but want to stay on track? 🍪💪 Here are 6 guilt-free, high-protein desserts with almost zero calories (okay, super low-cal 😉) and amazing macros,” she writes. “🎯 High protein, low calorie, and completely satisfying! Which one are you making first?”

Protein Mug Cake

Chocolate cupcake in a white mug. Easy homemade dessert. Mugcake

Shutterstock

Her first dessert? Protein Mug Cake. It has 150 calories, 20 grams of protein, 4 grams of carbs, and 5g of fat per serving. “Mix protein powder, almond flour, baking powder, and almond milk. Microwave for 1 min—instant dessert magic!” she says.

Greek Yogurt Parfait

Healthy breakfast of strawberry parfaits made with fresh fruit, and yogurt over a rustic white table. Selective focus on glass jar in front. Blurred background and foreground.

Shutterstock

Her second go-to dessert is a Greek Yogurt Parfait with 120 calories, 15 grams of protein, 8 grams of carbs, and 2 grams of fat. “Layer nonfat Greek yogurt, stevia, and sugar-free syrup with berries. So simple, so good,” she says.

Protein Ice Cream

Ice cream in a paper cup. Sweets and weekend walks.Shutterstock

If you love ice cream, try Blanco’s Protein Ice Cream, which is simple to make and has just 100 calories, 20 grams of protein, 3 grams of carbs, and zero fat. “Blend protein powder, almond milk, ice, and xanthan gum. Freeze for 1 hour = creamy heaven,” she writes.

Chocolate Protein Pudding

top view of chocolate protein pudding. Eating a healthy sweet dessert

Shutterstock

Chocolate Protein Pudding is her fourth dessert with 90 calories, 18 grams of protein, 4 grams of carbs, and one gram of fat. “Mix casein protein, unsweetened cocoa powder, and almond milk. Chill, top with sugar-free whipped cream,” she says.

Peanut Butter Protein Balls

Jar with peanut butter on peanut background, close upShutterstock

Peanut butter fans will love Brittney’s Peanut Butter Protein Balls. One serving has 140 calories, 10 grams of protein, 6 grams of carbohydrates, and six fat grams. “Mix protein powder, powdered peanut butter, almond milk, and stevia into balls. Perfect grab-and-go snack!” she says.

Protein Brownie Batter

Are you constantly licking out the brownie batter bowl? Try Brittney’s Protein Brownie Batter with 80 calories, 12 grams of protein, 3 grams of carbs, and 2 grams of fat. “Mix whey protein, cocoa powder, sugar-free syrup, and a splash of water for a fudgy treat,” 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.

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