These Are the Best 8 Foods for Muscle and Strength, According to a Sports Nutritionist

‘When it comes to maintaining muscle mass, strength and power, it’s not just about the quantity of food you eat, but the quality, too,’ says Rob Hobson, registered nutritionist and author of Unprocess Your Life.

Start by looking at your macronutrients: proteins, carbohydrates, and fats. ‘Protein is fundamental for muscle growth and repair; it provides amino acids, the building blocks of muscle tissue,’ says Hobson. Consuming adequate amounts, especially after exercise, is key. Somewhere around 2g per kilo of your target bodyweight per day is a good start.

Contrary to popular belief, carbs are equally important. They provide the primary energy source to fuel your workouts, particularly during high-intensity and endurance exercises where the demand on muscles is high.

‘Carbohydrates replenish muscle glycogen stores, which are crucial for sustained energy and effective recovery as well as preserving protein so it can perform its role as a muscle builder and not get burnt up as fuel,’ says Hobson. Healthy fats play a role in reducing inflammation and supporting overall muscle health.

Best Foods to Build Muscle & Strength

Healthy eating: yellow or orange split peas. The pea is most

Yellow split peas

Muscle isn’t built on meat alone. This plant-based protein contains a good balance of essential amino acids making it a high-quality source. As well as growing your muscles, protein helps repair tissue damaged during exercise, facilitating recovery. They’re a good source of fibre and minerals, too.

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Lean beef

A great source of creatine, which is found in animal foods and stored in muscles as phosphocreatine. During short burst of high intensity activity, phosphocreatine facilitates the regeneration of the energy molecule ATP allowing muscles to maintain high levels of performance. In short? It’ll keep you going stronger for longer.

yogurt in bowl on wooden table. healthy eating

Greek yoghurt

The amino acid leucine – of which yoghurt is a source – is essential for muscle recovery and growth. When leucine levels are high it helps to trigger the protein-building machinery in your cells. It also comes with bonus probiotic benefits, for an extra health boost.

Overhead view of a bowl of Rolled oats

Oats

Before you start your engine, you need to top up your tank. Carbohydrates ensure your muscles have the energy required to drive your workouts. They also have a ‘protein sparing’ effect, supporting muscle maintenance, and the insulin released when you eat them helps deliver amino acids into muscle cells.

Raw trout fish on cutting board stuffed with herbs and lemon slices

Trout

It’s swimming in omega-3 fatty acids, which may help to reduce inflammation and muscle soreness associated with intense training. These fats also help to thin the blood, improving flow to muscles during exercise and have also been shown to increase the rate of muscle protein synthesis.

Grilled chicken breast in different variations with cherry tomatoes, green French beans, garlic, herbs, cut lemon on a teflon pan.

Chicken breast

The body-builder’s staple protein is good for more than just growth. It’s a source of B6, which is involved in protein metabolism, acting as a co-enzyme in the assimilation of amino acids. Muscle growth and repair rely on protein synthesis so adequate amounts of B6 in the diet are essential for optimising your gains.

Mixture of roasted sunflower and pumpkin seeds in a wooden bowl

Pumpkin seeds

These porridge-toppers are good source of magnesium, which supports muscle health and function. This mineral is also required for proper relaxation, and may help with post-workout soreness and cramping. Energy metabolism also relies on magnesium. It’s a true ulitity player.

Whole and sliced avocado on wood

Avocado

Glutathione is an antioxidant in avocado that helps neutralise the excess free radicals result from intense exercise and muscle exertion. This can protect muscle cells from damage while aiding the recovery process and reducing muscle fatigue. They’re also an easy way to up your calorie intake, if you’re looking to pack on size.