11 Best Muscle-Building Foods: What to Eat to Gain Muscle

Avocados - Avocados are an excellent plant-based source of monounsaturated and polyunsaturated healthy fats.

Beans - Beans are high in fiber, vitamins, minerals and plant-based protein and low in fat.

Eggs - If you are looking for the perfect post-workout meal, you may want to include an egg.

Fatty Fish - Tuna, salmon, snapper and yellowtail are all excellent sources of omega-3 fatty acids, a type of polyunsaturated fat that has been found to help reduce muscle loss and function and could actually increase muscle mass, per a 2020 article published in Frontiers in Nutrition.

Greek Yogurt - Full of protein and gut-healthy probiotics, nonfat plain Greek yogurt is an excellent choice for those looking to maintain or build muscle and reduce body fat.

Oatmeal - Whole grains are an excellent source of complex carbohydrates that your body needs for energy. Oatmeal provides a healthy mix of carbohydrates, plant-based protein, fiber and nutrients that will help to keep you full longer between meals.

Poultry - Skinless, white-meat chicken and turkey think breast versus thigh provide an excellent source of lean protein, including the essential amino acid leucine, B vitamins and minerals that are key components of building and maintaining muscle.

Nuts and Seeds - Nuts and seeds are a good source of plant-based healthy fats, protein and carbohydrates. Nuts and seeds also have fiber, vitamins and minerals that support many of the bodys systems.

Quinoa - Quinoa is a whole grain, like oatmeal, that provides an excellent source of complex carbohydrates, plant-based protein, vitamins and minerals

Tofu - Long known as the king of plant-based protein, soy-based tofu is a staple in vegetarian and vegan kitchens because of its nutrient density, antioxidant properties, high protein content and versatility.

Chocolate Milk - This may come as a surprise, but chocolate milk provides a good mix of protein and carbohydrates that make it an excellent addition to a post-workout snack.

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