ion to both what you eat and how much you move.

Before you start, it's important to push your body through exercise. But if you don't get the right nutrition, your growth will stop.

While high-protein foods are great for building muscle, you also need to eat carbs and fats to keep your energy up.

If you want to build lean muscle, you should work out daily and eat more calories every day from foods that build muscle.

Here are 26 of the top foods for gaining lean muscle.

1. Eggs

Eggs are a good source of protein, healthy fats, and other important nutrients, such as choline and B vitamins.

Amino acids are what proteins are made of. Eggs have a lot of the amino acid leucine, which is very good for building muscle.

Besides that, B vitamins are very important for many things your body does, like making energy.

2. Salmon

Salmon is good for your health and for growing muscle.

Fish that weighs 3 ounces (85 grams) has about 17 grams of protein, almost 2 grams of omega-3 fatty acids, and a number of important B vitamins.

For healthy muscles, omega-3 fatty acids are very important, and they may even help you gain strength while you work out.

3. Chicken Breast

There's a reason why chicken breasts are a must-have for building strength.

Each 3-ounce (85-gram) amount has about 26 grams of high-quality protein, so they are very high in protein.

They also have a lot of the B vitamins niacin and B6, which may be especially important for people who are busy.

These vitamins help your body work right when you work out and do the physical activities that are needed to build muscle.

Also, some studies have shown that eating more chicken as part of a high-protein diet may help people lose fat.

4. Greek Yogurt

Dairy has a mix of whey protein, which is broken down quickly, and casein protein, which is broken down more slowly.

Some studies have shown that when people eat a mix of fast- and slow-digesting dairy proteins, their lean mass goes up.

However, not all dairy is created equal.

One example is that Greek yogurt usually has about twice as much protein as regular yogurt.

Greek yogurt is a good snack at any time, but because it has both fast- and slow-digesting proteins, it may be best to eat it after a workout or before bed.

5. Tuna

Each 3-ounce (85-gram) piece of tuna has 20 grams of protein and a lot of vitamin A and several B vitamins, such as B12, niacin, and B6. For the best health, energy, and workout results, these nutrients are important.

Additionally, tuna has a lot of omega-3 fatty acids, which might be good for muscle health.

This might be especially important for people over the age of 65. As people get older, they lose muscle bulk and strength. But omega-3 fatty acids can slow this down.

6. Lean Beef

Beef is full of good protein, minerals, B vitamins, and creatine.

It has even been shown that eating lean red meat can help you gain more lean muscle when you lift weights.

But even if you're trying to get bigger, it might be best to pick beef that helps you do that without giving you too many extra calories.

Three ounces (85 grams) of 70% lean ground beef, for example, has 228 calories and 15 grams of fat.

But the same amount of 95% lean ground beef has only 145 calories and 5 grams of fat, while the other kind has a little more protein.

7. Shrimp

Shrimp are mostly made up of protein. There are 18 grams of protein, 1 gram of fat, and no carbs in a 3-ounce (85-gram) amount.

It's important to eat healthy fats and carbs, but adding shrimp is a simple way to get protein that builds muscle without adding too many calories.

Shrimp, like many other animal proteins, has a lot of the amino acid leucine, which is important for building muscle.

8. Soybeans

When you cook 86 grams of soybeans, you get 14 grams of protein, some good unsaturated fats, and a number of vitamins and minerals.

Vitamin K, iron, and phosphorus can all be found in large amounts in soybeans.

If you don't have enough iron, your muscles and blood won't be able to store and move oxygen around as well.

Because they lose so much blood during their periods, young women may be more likely to be iron deficient.

9. Cottage Cheese

It has 28 grams of protein, with a lot of the important amino acid leucine for building muscle. One cup (226 grams) of low-fat cottage cheese has this much protein.

Cottage cheese can be bought with different amounts of fat, just like other dairy goods. Creamed cottage cheese and other high-fat varieties have more calories.

It's up to you how many extra calories you want to eat to decide which type of cottage cheese is best.

It's a great way to build strength no matter which kind you pick.

10. Turkey Breast

About 25 grams of protein make up a 3-ounce (85-gram) amount of turkey breast. It has almost no fat or carbs.

You can also get a lot of the B vitamin niacin from turkey. This vitamin helps your body use fats and carbs.

Getting enough B vitamins could help you gain muscle over time by making it easier for your body to work out.

11. Tilapia

Tilapia is another fish that is high in protein, though it doesn't have as many omega-3 fatty acids as salmon.

There are about 21 grams of protein in an 85-gram (3-ounce) dose, as well as good amounts of vitamin B12 and selenium.

Vitamin B12 is important for the health of your nerves and blood cells, which lets you do the exercises you need to get bigger.

12. Beans

You can eat a lot of different kinds of beans to build lean muscle.

There are about 15 grams of protein in a cup (172 grams) of cooked beans of popular types like black, pinto, and kidney beans.

Plus, they have a lot of magnesium, phosphorus, iron, and fiber, and they are also a great source of B vitamins.

Being full of these things makes beans a good plant-based protein source to add to your diet.

They may also help keep you healthy and avoid getting sick in the long run.

14. Edamame

Edamame are soybeans that are not fully grown yet. You can find these growing beans in pods and use them in many recipes, especially Asian ones.

About 17 grams of protein and 8 grams of fiber are in one cup (155 grams) of frozen edamame. There are also a lot of folate, vitamin K, and iron in it.

Folate helps your body use amino acids, which are the building blocks of protein, among other things.

Folate may even be important for elderly people to keep their muscle mass and power at a healthy level.

15. Quinoa

Protein-rich foods are important for building lean muscle, but you also need to eat enough to keep you going.

Carbohydrate-rich foods can help give you this energy (41).

About 40 grams of carbs are in a cup (185 grams) of cooked quinoa. It also has 8 grams of protein, 5 grams of fiber, and large amounts of magnesium and phosphorus.

An important part of how your muscles and nerves work is magnesium. Your muscles and nerves are used every time you move.

16. Scallops

Scallops are high in protein and low in fat, just like shrimp, tilapia, and lean chicken.

If you want to eat more protein without adding too many calories, these very lean sources might be good options.

About 20 grams of protein and less than 100 calories can be found in three ounces (85 grams) of scallops (44).

17. Lean Jerky

If you're in a hurry, you might want to get some good nutrition from meat. If so, you might want to think about lean jerky foods.

The nutrition facts for jerky are different because it can be made from a lot of different kinds of meat.

But when lean jerky is made, most of the fat is taken out. This means that almost all of the calories in jerky come from protein.

These animal-based protein sources are very good and help muscles grow.

18. Chickpeas

If you want to know more about garbanzo beans, they are another name for chickpeas.

Chickpeas from a can have about 12 grams of protein, 50 grams of carbs, and 10 grams of fiber per 1-cup (240-gram) meal (46).

Chickpeas have protein, but not as good as protein from animals, as is the case with many other plants. But it can still be a healthy part of a diet for growing muscle.

19. Peanuts

Peanuts have a mix of carbs, fats, and proteins. A portion size of half a cup (73 grams) has 17 grams of protein, 16 grams of carbs, and a lot of unsaturated fat (47).

Also, they have more of the amino acid leucine than a lot of other plant foods.

About 425 calories are in a half-cup (73 grams) amount of peanuts (47).

If you're having trouble getting enough calories to build muscle, peanuts might help.

Nuts are also thought to be an important part of a good diet in general.

20. Buckwheat

Buckwheat is a seed that can be turned into flour and used instead of other types of bread.

About 8 grams of protein are in half a cup (60 grams) of buckwheat flour. It also has a lot of fiber and other carbs.

Because it has so many vitamins and minerals, buckwheat has become a very famous health food.

It has a lot of magnesium, manganese, calcium, and B vitamins.

These minerals and vitamins can help your body stay healthy so that you can work out and build strength.

21. Tofu

Tofu is made from soy milk and is often used instead of meat.

Ten grams of protein, six grams of fat, and two grams of carbs are in a half-cup (124 grams) of raw tofu.

One more thing that tofu has going for it is calcium, which is good for bones and muscles.

Soy protein, which can be found in tofu and soybeans, is thought to be one of the best plant proteins.

Foods with soy protein are great for vegans and vegetarians because of these reasons.

23. Milk

Milk gives you a mix of fats, proteins, and carbs.

Like other dairy goods, milk has proteins that break down quickly and proteins that break down slowly.

It is thought that this will help you build strength. In fact, many research studies have shown that people can build more muscle if they drink milk and lift weights at the same time.

24. Almonds

A half cup (172 grams) of toasted almonds has a lot of magnesium, phosphorus, and vitamin E. It also has 16 grams of protein.

Phosphorus helps your body use fats and carbs for energy, both when you're at rest and when you're working out.

Like peanuts, almonds are high in calories and should only be eaten in small amounts. There are more than 400 calories in half a cup of blanched nuts.

25. Bison

Like beef, one 3-ounce (85-gram) amount of bison has about 22 grams of protein.

However, some studies have shown that eating bison may lower your chance of heart disease compared to beef.

If you like to eat red meat to build strength but are worried about your heart health, you might want to switch out some of your beef for bison.

26. Brown Rice

Cooked brown rice has only 5 grams of protein per cup (195 grams), but it has the carbs you need to keep you going when you work out.

In the hours before you work out, you might want to eat healthy carbs like brown rice or quinoa (41).

This might let you work out harder, giving your body more of a reason to make your muscles grow.

Also, some studies have shown that taking rice protein pills along with weight training can help you gain as much muscle as taking whey protein.

Lesson Summary

Building lean muscle requires a combination of exercise and a proper diet. While focusing on protein-rich foods for muscle building, it is important to also consider overall nutrition to fuel your workouts and support muscle growth. Here are the top 26 foods that can help you in gaining lean muscle:

• Eggs: Rich in protein, healthy fats, choline, and B vitamins which are crucial for muscle building.
• Salmon: High in protein, omega-3 fatty acids, and B vitamins to support muscle health and strength.
• Chicken Breast: A lean source of protein and B vitamins that aid in muscle growth.
• Greek Yogurt: Contains a mix of fast- and slow-digesting proteins, making it a great post-workout snack.
• Tuna: Packed with protein, vitamin A, B vitamins, and omega-3 fatty acids for muscle health.
• Lean Beef: Rich in protein, B vitamins, minerals, and creatine for muscle gain.
• Shrimp: High in protein and leucine, essential for muscle building without excess calories.
• Soybeans: Good source of protein, unsaturated fats, and essential nutrients like iron and phosphorus.
• Cottage Cheese: Rich in protein and leucine, a key amino acid for muscle growth.
• Turkey Breast: Lean protein source with B vitamins to support muscle function.
• Tilapia: High in protein, B vitamins, and selenium to aid in muscle health.
• Beans: Provide protein, fiber, and essential nutrients like magnesium and iron.
• Edamame: Contains protein, fiber, folate, vitamin K, and iron for muscle maintenance.
• Quinoa: Protein-rich carb source with fiber, magnesium, and phosphorus for energy.
• Scallops: Low-fat protein option with essential nutrients for muscle support.
• Lean Jerky: Protein-rich, low-fat meat option for quick nutrition.
• Chickpeas: Protein and carb source with fiber for muscle growth.
• Peanuts: Balanced mix of protein, carbs, and fats with essential amino acids.
• Buckwheat: Nutrient-dense seed with protein, fiber, and minerals to support muscle function.
• Tofu: Plant-based protein source with calcium and essential amino acids.
• Milk: Provides a mix of fats, proteins, and carbs for muscle recovery and growth.
• Almonds: Protein-rich nuts with magnesium, phosphorus, and vitamin E for overall health.
• Bison: Lean protein source similar to beef with potential heart health benefits.
• Brown Rice: Carb-rich food to fuel workouts and support muscle growth.