7 Foods that help gain muscle

Chicken Breast

Chicken breast is an excellent source of high-quality protein, which is essential for muscle growth and repair. It also contains important nutrients like B vitamins and selenium.


Salmon is packed with protein and omega-3 fatty acids, which can help reduce inflammation and support muscle recovery after exercise.

Greek Yogurt

Greek yogurt is high in protein and also contains probiotics, which can help improve digestion and nutrient absorption. Opt for plain, unsweetened Greek yogurt to avoid added sugars.


Eggs are a complete protein source, meaning they contain all the essential amino acids your body needs for muscle growth and repair. They're also rich in vitamins and minerals, including vitamin D, which is important for bone health.


Quinoa is a nutrient-dense grain that provides both protein and carbohydrates, making it an ideal choice for muscle recovery and energy replenishment after workouts.

Lean Beef

Lean cuts of beef, such as sirloin or tenderloin, are rich in protein, iron, and zinc, which are important for muscle growth and overall health.

Cottage Cheese

Cottage cheese is high in casein protein, which is digested slowly and can provide a steady supply of amino acids to your muscles overnight. It's a great option for a bedtime snack to support muscle repair during sleep.