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10 Foods That Fuel Muscle Growth

Mar 24, 2021

Working out on a regular basis will definitely help you gain endurance and build strength. But you can also support your fitness journey with nutrition and foods that fuel muscle growth. The best part is that in addition to packing a powerful muscle-boosting punch, most of these foods are delicious and may already be a staple in your home.

Read on for 10 superfoods that increase muscle mass and maximize growth.

1) Eggs

Whatever your preference is—sunny-side up, scrambled, or hard-boiled—eggs are a high-quality protein that is rich in amino acids, an essential component to gaining muscle. Plus, they contain healthy fats and vitamin B, which drives vitality and powers your workouts.

2) Fish

Many people know that fish like tuna, salmon, Tilapia, and even shrimp are full of protein and nutrients that are essential for your overall health and wellbeing. But most importantly, fish is rich in omega-3 fatty acids, which are directly associated with the health of muscles. In fact, studies show that omega-3 fatty acids actually counteract muscle deterioration that happens as we get older.

3) Greek Yogurt

When it comes to yogurt, Greek yogurt is by far an all-star. It’s packed with twice the protein of its regular counterpart and is a great snack any time. What’s more, greek yogurt has a mix of fast- and slow-digesting proteins which increases lean muscle mass.

4) Lean Meat

Chicken, pork, and lean beef are an important source of quality protein, vitamins, minerals, and more. Lean cuts provide the protein necessary to build muscle with less fat and calories.

5) Cottage Cheese

Low-fat cottage cheese is loaded with amino acids that stimulate muscle synthesis and growth. Just one cup of cottage cheese is all it takes to reduce muscle breakdown and increase strength.

6) Edamame

Whether they’re in the pod or not, edamame is teeming with protein, folate, vitamin K, and the trace mineral, manganese. All of these elements make edamame a fierce means to process amino acids, drive metabolism, and maximize muscle mass.

7) Quinoa

Proteins may take priority when it comes to building muscle, but we can’t forget carbohydrates that provide the fuel and energy we need to exercise. Quinoa offers a healthy dose of carbs, fiber, magnesium, phosphorus, and more. Plus it’s a rockstar grain for building and maintaining muscle.

8) Beans

With so many varieties to choose from, beans should be on your grocery list every week. Black, kidney, pinto, and even garbanzo beans are excellent ways to get fiber, vitamins, iron, and protein into your diet. Additionally, studies show they may even help prevent disease and promote overall health.

9) Nuts

Even though nuts like almonds and peanuts are high in calories, they can be extremely beneficial when eaten in moderation. Nuts are jam-packed with nutrients and vitamins that help you break down carbs and fats required for energy while working out.

10) Milk

Last, but not least is Milk. It offers the perfect combo of protein, carbs, and fats. And similar to Greek yogurt, it’s loaded with fast- and slow-digesting proteins, which are the best of both worlds. Experts also say that in conjunction with weight training, milk can amplify muscle mass and increase bone density.

At Fitness Together, we believe our expertly curated workouts will help our clients achieve fitness milestones they never thought possible. However, we also want to encourage clients to get the biggest bang for their efforts and nutrition is key to seeing results. With the right exercise regimen and lifestyle choices, our clients will ultimately be set up for success both in and outside of the gym.


Schedule a complimentary fit evaluation so we can get to know you and your goals and build you a customized training program to reach them.