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Muscle Building Diet
8 Foods That Help Build Muscle
Muscles don’t just grow in the gym—find out how to pump up your plate (and your body) with these strength-enhancing eats
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Pump Up Your Plate!
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1
Cottage Cheese
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2
Smoothie with Whey Powder
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3
Eggs
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4
Tuna
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5
Chicken
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6
Quinoa
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7
Edamame
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8
Coffee
Smoothie with Whey Powder
Image: Mitch Mandel
While there are a number of ways to get whey through food, such as milk, cheese, and yogurt, whey protein powder is another option for meeting your daily protein and leucine needs. A 25 g scoop of the magic dust packs 2.5 g of leucine. “When I work with clients, I teach them to make smoothies,” says Susan Kleiner, RD, PhD, owner of High Performance Nutrition near Seattle, WA. Mix frozen fruit—it’s full of important antioxidants—with milk, 100% fruit juice, or yogurt, and add about 21 g of whey supplement, she suggests. Throw in a touch of flaxseed or extra-virgin olive oil to inject some healthy fats into the concoction.
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