Building muscle mass requires a combination of proper exercise and good nutrition. While weightlifting is the primary way to build muscle, one can’t overlook the role of a healthy diet for muscle growth.

In fact, consuming the right foods is just as important as working out to gain muscle mass. A diet that is rich in protein, carbohydrates, and healthy fats helps build and maintain muscle mass. Here are 20 foods that can help you build muscle fast.

1. Eggs

Eggs are an excellent source of high-quality protein, making them one of the best muscle-building foods. They contain essential amino acids that help build and repair muscle tissue.

In addition, eggs contain vitamin D and omega-3 fatty acids that help to promote muscle growth. One large egg contains 6 grams of protein and 70 calories, making them a perfect addition to your muscle-building diet.

2. Chicken Breast

Chicken breast is a staple in any muscle-building diet. It is a lean source of protein that is also low in fat. Eating chicken breast helps to build muscle mass, repair damaged muscle tissue, and aid in muscle recovery.

For best results, consume baked, grilled, or boiled chicken breast, as these cooking methods maintain the nutrients in the meat.

3. Quinoa

Quinoa is a unique protein source that also contains carbohydrates and healthy fats. It is a good source of essential amino acids that help in muscle growth.

The carbohydrates in quinoa provide energy for workouts, while its healthy fats protect the muscles and help with recovery. One cup of cooked quinoa provides eight grams of protein and 39 grams of carbohydrates.

4. Greek Yogurt

Greek yogurt is a high-protein food with low-fat content. It contains casein protein, which is slowly digested, and provides a steady supply of amino acids to the muscles.

In addition to protein, Greek yogurt also contains calcium, which is essential for muscle contraction. One eight-ounce serving of plain Greek yogurt contains 17-20 grams of protein.

5. Beef

Beef is one of the best sources of protein that also contains essential vitamins and minerals. The iron in the beef improves oxygen supply to the muscles, while creatine helps build and repair muscle tissue.

Beef is also a good source of zinc, which aids in muscle growth. To get the most benefit from beef, choose lean cuts such as sirloin or top round steak.

6. Cottage Cheese

Cottage cheese is another protein-rich food that is low in fat. It is a good source of casein protein, which is slow-digesting and supplies amino acids to the muscles over time.

Cottage cheese is also rich in calcium, which is essential for the proper functioning of muscles. One cup of cottage cheese contains around 23 grams of protein.

7. Tuna

Tuna is a fish that is rich in protein and low in fat. It is also a good source of omega-3 fatty acids that protect the muscles and aid in muscle recovery. The high-quality protein in tuna promotes muscle growth and repair.

One can of tuna packed in water contains about 30 grams of protein.

8. Brown Rice

Brown rice is a nutritious source of carbohydrates that is essential for energy during workouts. It is also a good source of fiber and B vitamins, which are essential for muscle recovery.

Brown rice provides a slow and steady supply of energy to the muscles, making it ideal for before and after workouts.

9. Almonds

Almonds are a healthy snack that is also a good source of protein. They are rich in healthy fats that help with muscle recovery and growth. Almonds are also a good source of vitamin E, which protects the muscles from damage.

A quarter-cup of almonds provides six grams of protein and 160 calories.

10. Salmon

Salmon is a fatty fish that is rich in high-quality protein and omega-3 fatty acids. It promotes muscle growth and repair and reduces inflammation in the muscles.

Salmon also contains vitamin D, which is essential for calcium absorption and muscle function. A six-ounce serving of salmon contains 34 grams of protein.

11. Sweet Potato

Sweet potato is a nutritious source of carbohydrates that is essential for energy during workouts. It also contains beta-carotene, which helps in muscle growth and repair.

Sweet potato is a good source of vitamin C and potassium, which aid in muscle recovery. One medium-sized sweet potato contains around 26 grams of carbohydrates.

12. Pork Tenderloin

Pork tenderloin is a lean source of protein that is also rich in essential vitamins and minerals. The vitamin B in pork tenderloin aids in muscle contraction, while the phosphorus helps in the repair and growth of the muscles.

One four-ounce serving of pork tenderloin contains around 24 grams of protein.

13. Spinach

Spinach is a nutrient-rich vegetable that is a good source of vitamins and minerals. It contains antioxidants that help protect the muscles from damage. Spinach is also rich in iron, which is essential for oxygen transport to the muscles.

One cup of cooked spinach contains five grams of protein and 157 milligrams of iron.

14. Lentils

Lentils are a protein-rich food that is also a good source of carbohydrates and fiber. They help in muscle repair and growth due to the high content of essential amino acids.

Lentils are also rich in iron, which is essential for oxygen transport to the muscles. One cup of cooked lentils contains 18 grams of protein and 40 grams of carbohydrates.

15. Milk

Milk is a good source of protein and carbohydrates that is essential for muscle growth. It contains casein protein, which is slowly digested, and provides a steady supply of amino acids to the muscles.

Milk is also rich in calcium, which is essential for muscle contraction. One cup of whole milk contains eight grams of protein, 12 grams of carbohydrates, and 150 calories.

16. Oats

Oats are a healthy source of carbohydrates that is essential for energy during workouts. They also contain fiber that aids in digestion and absorption of nutrients. Oats are a good source of B vitamins and minerals that help in muscle recovery.

One cup of cooked oats contains around 28 grams of carbohydrates and six grams of protein.

17. Turkey Breast

Turkey breast is a lean source of protein that is low in fat. It is also a good source of essential vitamins and minerals. The high-quality protein in turkey promotes muscle growth and repair, while the B vitamins aid in muscle function.

Three ounces of roasted turkey breast contain around 25 grams of protein.

18. Broccoli

Broccoli is a nutrient-dense vegetable that is rich in essential vitamins and minerals. It contains antioxidants that help protect the muscles from damage. Broccoli is also rich in fiber that aids in digestion and absorption of nutrients.

One cup of cooked broccoli contains around three grams of protein and 55 calories.

19. Chickpeas

Chickpeas are a protein-rich food that is also a good source of carbohydrates and fiber. They help in muscle repair and growth due to the high content of essential amino acids.

Chickpeas are also rich in iron, which is essential for oxygen transport to the muscles. One cup of cooked chickpeas contains around 15 grams of protein and 45 grams of carbohydrates.

20. Peanut Butter

Peanut butter is a good source of healthy fats and protein that helps in muscle growth and recovery. It contains vitamin E, which helps protect the muscles from damage. Peanut butter is also a good source of magnesium, which aids in muscle function.

Two tablespoons of peanut butter contain around eight grams of protein and 188 calories.

Conclusion

Consuming the right foods is just as important as working out to gain muscle mass. A diet that is rich in protein, carbohydrates, and healthy fats helps build and maintain muscle mass.

Including the above-mentioned foods in your diet can help you build muscle fast. Combine these foods with a proper workout regime to achieve desired results.