What are the best foods to build muscle?

Vitamins & minerals · Muscle atrophy - loss of muscle mass
Eléonore de Maurissens
Reading time: 5 minutes
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How do you build muscle mass? Whatever your reason for wanting more muscle, you won't get it just by lifting weights at a gym! Nutrition plays a very important role in the muscle-building process. Thanks to their nutrients, certain foods can help you achieve your goal and thus gain more muscle.


There are many reasons to want to build muscle mass, and those reasons can also change depending on your lifestyle, age, and state of health. But one thing is certain: to improve and develop your muscles, you must follow a training routine to train and maintain them. To take your physique and goals into account, it is always advisable to consult a sports coach and/or a healthcare professional. These specialists will also explain to you that nutrition plays an essential role in promoting muscle growth. But which foods should you choose? Focus on foods that are rich in specific nutrients.

 

Proteins: the building blocks of your muscles1

Proteins are essential for the repair, maintenance, and growth of muscle tissue. They consist of amino acids, some of which are essential. This means that the body cannot produce them itself and must therefore obtain them from food. Leucine, a so-called branched-chain amino acid, plays a very important role in stimulating muscle protein synthesis.
Which protein sources? Choose complete protein sources: eggs, lean meat (chicken, turkey, lean beef), fish (salmon, tuna), dairy products (Greek yogurt, quark), or legumes (lentils, chickpeas). If you eat protein-rich foods after a workout, this helps to repair and grow the muscles.
Recipe idea: omelet with spinach and quark.

 

Carbohydrates: your fuel for your efforts2

Carbohydrates are the main energy source for your muscles. During an intensive workout, your muscles use glycogen, a stored form of carbohydrates, as an energy source. After the workout, it is necessary to replenish these reserves. This way, you can prevent fatigue and prepare your body for the next training session. Carbohydrates also help secrete more insulin, a hormone that helps get amino acids into the muscles, allowing the muscles to recover and grow maximally.
Which carbohydrate sources? Opt for complex carbohydrates: whole grains (brown rice, oatmeal, quinoa), root vegetables (sweet potatoes, potatoes), fruit (bananas, berries), legumes, and certain vegetables (spinach, broccoli). These foods give you sustained energy and help you recover better.
Recipe idea: oatmeal porridge with peanut butter.

For optimal muscle growth, it is best to choose foods that are rich in specific nutrients

Healthy fats: your ally for muscle growth3

Fats are not the ‘enemy’ when it comes to building muscle. ‘Good fats’ play an important role in the production of hormones such as testosterone, which is essential for muscle development. Unsaturated fats have positive effects on cardiovascular health and muscle growth. Omega-3 fatty acids are also important: they promote recovery after exercise.4
Which sources of healthy fats? Opt for avocados, nuts, seeds, linseed, olive, sesame, sunflower, or rapeseed oil (unsaturated fats), soybeans, and fatty fish such as salmon, sardines, or mackerel (omega-3).
Recipe idea: salmon from the oven with olive oil, sweet potatoes, and broccoli.

 

Vitamins and minerals: that extra touch of micronutrients for your muscles

Vitamins and minerals are important in many bodily processes that help maintain, grow, and repair muscles. Discover the main vitamins and minerals and where you can find them.

  • Vitamin D5 is important for healthy bones and muscle function. It helps keep calcium levels on track and maintain optimal muscle strength. When exposed to sunlight, the body produces vitamin D. However, especially in winter, our body needs a boost through food and sometimes supplements. Foods rich in vitamin D are fatty fish, cod liver oil, some mushrooms (chanterelles), egg yolks, etc.
  • Magnesium6 plays a role in muscle contraction and protein synthesis. It is important to get enough magnesium to maintain normal muscle function and prevent cramps. Magnesium is found in green leafy vegetables, nuts, and seeds.
  • Zinc7 is another important mineral, mainly because it supports protein synthesis and testosterone production. Sources of zinc include red meat, seafood, and legumes.
  • Calcium8 regulates muscle contraction, and its role in cell signaling influences muscle growth and recovery after exertion. You can find this essential mineral in numerous foods: dairy products (cow's milk, cheese, yogurt), fish with edible bones (canned sardines or salmon), green leafy vegetables (kale, broccoli, spinach), legumes, and nuts (almonds, white beans), etc.


Hydration and sleep: important points for taking good care of your muscles

Good hydration is also important to properly use your muscles and help them recover. Water helps transport nutrients to muscle cells, removes metabolic waste, and ensures an optimal electrolyte balance (the balance between the water in our body and the minerals it needs) to prevent cramps. Electrolytes such as sodium, potassium, and calcium can help your body rehydrate after physical exertion.9
Finally, don't forget to give your muscles a break after all your efforts. After all, your muscles develop when you rest, not when you train. Research even shows that sleep deprivation can reduce muscle protein synthesis, hinder recovery after exercise, and reduce muscle strength10. In short, maintain your muscles, eat the right food, and take it easy!

 

Do you use foods that are good for your muscles in your dishes? Share your tips and recipes on our Facebook and Instagram!

Scientific references

  1. Tipton, K. D., et al.: "Postexercise net protein synthesis in human muscle from orally administered amino acids". The American Journal of Clinical Nutrition, 1999, 70(1), 141-151.
  2. Hawley, J. A., et al.: "Carbohydrate availability and training adaptation: effects on cell metabolism". 2011, Exercise and Sport Sciences Reviews, 39(1), 34-42.
  3. Volek, J. S., et al.: "Dietary fats and testosterone". Journal of Applied Physiology, 1997, 82(1), 49-54.
  4. Smith et al.: "Omega-3 fatty acids and muscle protein synthesis: novel mechanistic insights and the role of inflammation". 2011, Clinical Science, 121(6), 267-278.
  5. Barker, T., Schneider, E. D., Dixon, B. M., Henriksen, V. T., & Weaver, L. K.: "Effects of vitamin D supplementation on strength, physical performance, and fall-related outcomes in adults: A systematic review and meta-analysis". Osteoporosis International, 2013, 24(8), 2155-2165. DOI: 10.1007/s00198-012-2257-4.
  6. Kunutsor, S. K., et al.: "Magnesium in Musculoskeletal Health and Function: A Scoping Review". Nutrients, 2022, 14(4), 758.
  7. Wintergerst, E. S., Maggini, S., & Hornig, D. H.: "Zinc and Muscle Function: A Review of Current Evidence". Nutrients, 2023, 15(3), 665.
  8. Berchtold, M. W., Brinkmeier, H., & Muntener, M.: "Calcium signaling in skeletal muscle: controlling a finely tuned motor". Cellular and Molecular Life Sciences, 2018, 75(21), 4063-4081. DOI: 10.1007/s00018-018-2894-5.
  9. Johnson, M. A., & Stellingwerff, T. (2023). Electrolyte Balance and Muscle Function: The Role of Sodium, Potassium, and Calcium in Muscle Performance and Recovery. Journal of Applied Physiology, 134(5), 1203-1214.
  10. Bonnar, D., Bartel, K., Kakoschke, N., & Lang, C.: "The Impact of Sleep on Muscle Recovery and Performance: A Systematic Review". Sports Medicine, 2023, 53(1), 15-27.

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