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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
Tuna
Image: Mitch Mandel
In addition to setting you up with more than 3 g of leucine, a can of tuna contains a healthy dose of omega-3 fatty acids, which produce multiple muscular benefits. Research published in the Clinical Journal of Sports Medicine has indicated that omega-3 fatty acids found in fish may contribute to signaling muscle protein synthesis in older adults. A study published in the Journal of Sports Science and Medicine indicates that fish oil may also reduce inflammation and decrease muscle soreness, which may allow exercisers to train longer and harder. Finally, you can’t ignore the fat-burning properties of fish. “Fish proteins enhance loss of abdominal fat. As you build muscle you want to burn fat, and fish is a key factor in keeping that down,” Kleiner says.
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