12 Best Foods For Men 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.

During my experience as co-founder and Head of Nutrition at Alta Coaching, a Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition, I work with dozens of men 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 and prep. No fancy powders or expensive supplements can replace the power of whole foods from making a man feel his best. So which ones are the ones you should eat for your best body—a body that is field all day long? Read on for my list, ranked from #10 to #1.

10. The No. 10 Superfood for Men is Onions

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Onions are a rich source of quercetin, a plant compound with strong antioxidant properties that help reduce oxidative stress in the body. Reducing stress is key for a man to prevent chronic diseases like diabetes or cancer. Onions are also highly beneficial for men in the sexual health department by supporting a healthy libido, reproductive organs and reducing sexual dysfunction. Onions are easy to find, come in many varieties and are a great aromatic in cooking which makes them a great daily superfood for men.

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9. The No. 9 Superfood for Men 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, 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 men to feel their best. I advise clients to have blueberries with yogurt, oatmeal, in smoothies, on salads or as snack alongside some nuts or seeds.

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

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For any man to look and feel his best, he needs to be eating enough protein on a regular basis. Lack of sufficient protein is the number one commonality I see with all my male 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, vitamin E, which makes it a top superfood for men to eat.

7. The No. 7 Superfood for Men is Eggs

Eggs (especially the yolks!) are nicknamed “nature’s multivitamin” for a reason and Rocky was on to something by chugging raw eggs daily. They are a rich source of several essential nutrients for men such as choline, vitamin B12, vitamin D, iron and protein. Eggs are a rich source of cholesterol which is necessary for the production of testosterone. Without cholesterol, the body does not have the resources to make sex hormones and that can wreak havoc on a man’s body. 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.

Related:Top 10 Superfoods Every Woman Should Eat for the Best Body

6. The No. 6 Superfood for Men is 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. The fats in avocados are important for hormone production, especially testosterone. Testosterone plummets as men age and increases with poor lifestyle habits and stress. Eating an avocado per day will help a man’s body have the raw materials to make the testosterone they need for healthy energy levels, libido and mental health.

5. The No. 5 Superfood for Men is Beets

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The fifth superfood for men is beets. Beets are naturally high in nitrates which the body converts to nitric oxide. Nitric oxide improves blood flow which can directly improve performance by reducing fatigue and increasing blood flow to repair tissue. Being able to exercise regularly is an important part for men to build and maintain healthy muscle tissue that in turn keeps them leaner and metabolically health as they age. 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 Men is Bone Broth

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The fourth superfood for men 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 and glucosamine which supports joint health and reduces pain. WHen a man’s body is healthy and feeling good, their ability to exercise and lift weights to build muscle increases which is important for a man to feel his best. I recommend bone broth daily as a protein packed snack that also supports the immune system in times when colds and flus run rampant.

3. The No. 3 Superfood for Men is Tomatoes

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A study conducted by Harvard University indicated that men who included at least 10 tomato products in their weekly diet reduced risk of prostate cancer by as much as 34%. This is due to the antioxidant lycopene that is very prominent in tomatoes. Tomatoes are also rich in potassium that helps lower blood pressure and promote heart health, an area very important for a man to feel his best long term.

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2. The No. 2 Superfood for Men is Pumpkin Seeds

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These seeds are a dense source of zinc, a crucial nutrient for male reproductive health, sperm production and fertility. These seeds also have antioxidants that support prostate health which make them a great daily choice for men trying to prevent prostate related issues. Pumpkin seeds are very easy to have on a daily basis as a crunchy snack on their own or topping for yogurt. Not all pumpkin seeds are created equal, look for sprouted seeds like these ones over roasted or flavored varieties that can compromise nutrients for taste.

1. The No. 1 Superfood for Men is Wild-Caught Salmon

The first superfood I recommend for men is wild-caught salmon. Research shows that the high levels of omega-3 fatty acids and vitamin D in salmon help reduce inflammation which reduces the risk of many chronic conditions like heart disease that plague many men. Salmon also reduces overall body pain and speeds recovery from workouts which is important for men to build and maintain healthy muscle mass. Salmon is easy to cook, versatile and delicious as well as providing a good source of protein which is crucial for a man to feel their best. Check out my go-to 20 minute sheet pan salmon dinner that features 2 other superfoods, asparagus and potatoes! If you enjoyed this article, don't miss out on my previous one titled The #1 Carb You Could Eat For Your Body.

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.