Bulking Up?

10 Foods That Support Muscle Gain

Your diet is equally as important as a strong workout routine to help you achieve that muscle gain you’ve been desiring. You won’t see any progress if you’re not feeding your body the proper nutrients, all the hard work you’ve been putting into your body won’t last. That is why protein shakes are great to have after the gym for muscle recovery. That way your muscles heal, and your progress stays intact. According to Healthline foods that are high in protein are great sources to help with building muscles but carbs and fat are also essential for energy. As long as you’re burning calories during your work out you should be in good shape. 

So, without further ado, here are 10 foods that promote muscle gain…  

  1. Eggs – high in protein and healthy fats, contains B vitamins 

  2. Chicken Breast – high in protein, contains B vitamins 

  3. Greek Yogurt – high in protein, contains fast and slow digesting proteins 

  4. Salmon – high in protein and omega-3 fatty acids 

  5. Lean Beef – high in protein, contains B vitamins, minerals, and creatine 

  6. Soybeans – high in protein, contains several minerals and vitamins 

  7. Quinoa – high in carbs, contains some protein and fiber 

  8. Chickpeas – high in carbs and protein 

  9. Peanuts – high in protein, fat, and carbs 

  10. Brown Rice – high in carbs, contains some protein 

To learn more about these foods refer to the Healthline page linked above! Nurture your body by feeding it the proper food with the nutrients needed to support and fuel your body while working on it physically. Immersing these foods into your diet will surely help you see the results you want.  

Email  healthy.unh@unh.edu with food items that have made building muscle mass easier for you! 


Gabby Gray