Fuel For Strength

Yes, Popeye taught us that eating spinach is good for our muscles. But plenty of other foods can do the job, too.

The best foods for building muscle are those that are low in saturated fat and high in protein. Susan A. Reardon Galante, a board-certified holistic health/nutrition coach based in Fort Lauderdale, says most people need .08 to 1.1 grams of protein per kilogram of body weight. And don’t forget about physical activity. “Good nutrition and fitness go hand in hand,” says Reardon Galante. “You can’t have one without the other.”

Here are some of the top foods for building muscles.

Chicken Breast

Skinless, white-meat chicken breast is packed with lean protein plus low in fat and calories. “Chicken is one of the most commonly consumed proteins in our country,” says Reardon Galante. It also contains iron and B vitamins such as niacin and B6, which help build and maintain muscle. Just avoid breading or frying your chicken, which is a less healthy serving option. Bake, grill, sauté or air fry your chicken instead.

Salmon

Salmon contains omega-3 fatty acids, a type of polyunsaturated fat that plays an important role in muscle health by reducing muscle loss. Grill, bake or pan-fry salmon. Eat it solo or add it to your salad.

Eggs

Eggs are loaded with protein, healthy fats and B vitamins. Plus, they’ll help you stay satiated. “They touch on all your needs for good nutrition.” Proteins boost amino acids (the building blocks of protein) including leucine, which promotes muscle gain. B vitamins help with bodily processes including energy production.

Greek Yogurt

Calcium isn’t the only star component of yogurt. It also is loaded with protein. Greek yogurt typically has about double the amount of protein found in regular yogurt. Choose your type carefully, opting for plain Greek yogurt. Flavored or blended yogurts are often high in sugar. Reardon Galante suggests sweetening it with a little bit of honey or fresh berries. “The sweetness of the fruit complements the tartness of the yogurt,” she says.

Quinoa

“Quinoa is nature’s perfect food,” says Reardon Galante. “It has fats and carbs, and it’s a protein.” Plus, it has filling fiber and magnesium, which help your muscles move. Enjoy quinoa as a side dish. Mix it with chopped vegetables. Add it to chili or a salad.