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The Best Foods to Help Gain Muscle Mass

Foods for Muscle Growth

We’ve all heard the saying, “abs are made in the kitchen.” This is referring to the fact that your diet plays just as important of a role in your physique as physical activity. When you’re looking to lose fat and gain more muscle, proper nutritional support can help you to see the results you’re looking for. Here’s how.

Lean Proteins

Protein is often referred to as the building block of your muscles. This is because proteins are made up of amino acids that help your body’s cells to repair and grow various tissues throughout the body, including muscle. If you’re looking to gain more muscle and increase muscle-strength, studies show that eating a diet rich in the right proteins can help!

The following protein-rich foods can be added to your diet to promote muscle growth and strength:

  • Lean meats: Beef and pork
  • Poultry: Chicken and turkey breast
  • Beans and legumes: Chickpeas, kidney beans, and lentils
  • Dairy: Milk, cottage cheese, and greek yogurt
  • Starchy vegetables: Broccoli, cucumbers, and leafy greens
  • Fish: Salmon, tune, and tilapia
  • Eggs


Contrary to popular belief, carbohydrates are also an excellent food group to fuel muscle growth. This is because the body converts a portion of carbohydrates into glycogen, which the body then stores in your muscles and uses during workouts to provide energy. For those strength training a few times each week, it is recommended that about half of your daily caloric intake comes from carbohydrates.

It is also important to note that not all carbs are the same. You should try to eat carbs that are low in fat and sugar to give your workouts a boost. The following good-quality carbs can be added to your diet to help you build muscle:

  • Vegetables: Carrots, broccoli, and potatoes
  • Whole Grains: Cereal, pasta, and bread
  • Fruits: Apples, bananas, and blueberries
  • Beans and legumes: Chickpeas, kidney beans, and lentils
  • Brown rice
  • Oats

Foods to Avoid

While eating the right food is important to increase strength and muscle mass, it is just as imperative that you avoid certain foods. These include:

  • Alcohol
  • Sugary snacks and drinks
  • Fried foods
  • High-fat foods

Sports Medicine Services Near Dallas and Fort Worth

If you are looking to increase your overall performance and become a more skilled athlete, sports medicine can help.

Whether you are looking to prevent an injury or want to treat a current one, Methodist Sports Medicine is here to help you get back to peak performance. See the full list of services we offer or to make an appointment, or contact us today!