11 Foods To Help You Build Muscle And Tone

Written by Daisy Whitbread
BSc (Hons) MSc DipION

• 1. Whey
  

  Whey protein is a mixture of some of the proteins naturally occurring in milk and is a common ingredient in protein supplements and meal replacements. It is particularly rich in two proteins called beta-lactoglobulin and alpha-lactalbumin. Whey has one of the highest protein bioavailability scores of all foods and is more rapidly digested than other proteins such as casein (2), making it a favorite amongst bodybuilders. Research shows that whey protein in combination with resistance exercise increases muscle mass (3,4).
  Nutrition Facts for Dried Sweet Whey Powder.
• 2. Tofu
  

  Tofu is a top vegetarian source of protein. All types of protein supply the body with the amino acid building blocks required to form new muscle, but some foods contain a better profile of amino acids than others. Tofu provides good amounts of essential amino acids, which must be obtained through diet, as the body cannot manufacture them (5). Soy protein in one study was comparable to whey protein in preventing exercise-induced muscle damage and aiding recovery in soccer players (6).
  Nutrition Facts for Firm Tofu.
• 3. Peas
  

  A cup of cooked green peas contains nearly 9 grams of protein. Pea protein powder is gaining popularity as a vegan protein source. One study found that pea protein in combination with resistance training promoted a greater increase in muscle thickness after 12 weeks, compared with just training alone (and a placebo). The results were particularly pronounced in people starting or returning to training after a break and were comparable to a third group who took whey protein (7).
  Nutrition Facts for Cooked Green Peas (Boiled, Drained).
• 4. Milk
  

  Milk is packed with amino acids and makes a great post-workout recovery drink. According to research, milk may be even better than sports drinks at aiding recovery after exercise (8). Milk increases muscle protein synthesis (7,9) post-exercise while reducing muscle soreness and loss of function. It also re-hydrates the body very well, being approximately isotonic, as well as contributing to replenishing glycogen (energy) stores (8).
  Nutrition Facts for Skim Milk.
• 5. Beans and Lentils
  

  Pulses include beans, lentils, and chickpeas. They provide a healthy dose of plant-based protein for muscle building. Beans are also a great energy source, as they contain slow-releasing carbohydrates and fiber, which help keep blood sugar levels balanced to fuel your workouts. Pulses also supply magnesium, an essential nutrient for muscle function, which may also enhance exercise performance (10).
  Nutrition Facts for Cooked Lentils (Boiled) (Mature Seeds).
• 6. Almonds
  

  Almonds make a great portable, post-workout snack for when you're on the go. Almonds have the highest protein content of all nuts (except peanuts - see below); a handful contains around 7g of protein. Almonds also have a high satiety value, meaning they keep you feeling full and satisfied and help control appetite (11,12). This can be beneficial for anyone looking to build muscle and reduce body fat simultaneously. Almonds are another great source of magnesium.
  Nutrition Facts for Almonds.
• 7. Eggs
  

  Eggs offer a powerful dose of high-quality protein. One egg contains around 6g of protein. Eggs also provide choline, which may improve athletic performance and reduce fatigue (13). Choline is also necessary for communication between the nervous system and the muscles. Furthermore, eggs can be beneficial for appetite control and weight management (14,15).
  Nutrition Facts for Hard Boiled Eggs.
• 8. Fish
  

  Fish provides all the protein of red meat, without the saturated fat. White fish is high protein and low in fat, while oily fish, such as salmon, mackerel, and sardines contain omega-3 fatty acids, which aid protein metabolism for effective muscle growth. Studies have shown that omega-3 supplements stimulate muscle protein synthesis in older adults (16), as well as young and middle-aged adults (17).
  Nutrition Facts for Cooked Bluefin Tuna.
• 9. Quinoa
  

  Quinoa is botanically a seed but eaten as a grain. It is packed with protein, fiber, vitamins, minerals and antioxidants, plus all the amino acids needed for muscle growth. In fact, quinoa is the ideal grain for anyone looking to build muscle, as the amino acids are well absorbed making it a high-quality protein (18). It is also an excellent energy food, containing slow-releasing carbohydrates and the minerals magnesium and iron, which are required for muscle function and maintaining energy levels.
  Nutrition Facts for Quinoa, cooked.
• 10. Chicken
  

  Chicken and other poultry are a great low-fat protein source; an average chicken breast contains around 50g protein. Poultry is also a top source of the amino acid leucine, an essential branched-chain amino acid (BCAA) that helps prevent age-related muscle loss (20) and may stimulate muscle growth in younger people. Although the evidence is not conclusive (19,21). Animal foods also provide vitamin B12, required for repairing damaged cells and for red blood cell production.
  Nutrition Facts for Cooked Lean Chicken Breast.
• 11. Peanuts and Peanut Butter
  

  Peanuts and peanut butter are not technically nuts, but legumes (from the same family as beans and lentils), which account for their higher protein content compared with other common nuts. Peanuts and peanut butter contain around 24g protein per 100g, compared with cashews 18g, Brazil nuts 14g, and pecans 9g. In one study, elderly patients were given peanut protein in combination with resistance training for 6 weeks and it significantly increased both muscle growth and strength (22).
  Nutrition Facts for Peanut Butter (Chunk Style).

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