Food & Drink

12 Foods For Improve Your Muscle Health

February 3, 2021
food for Muscle Health

It’s hard for you to believe that you can improve your muscle health without doing intense workouts. But let me tell you that you can do it with the right food that you eat. Many of you believe that proteins are the only macronutrient that you need for your muscle growth but it’s not true. There’s more to it as along with the proteins your body also requires a lot of other nutrients like carbs to compensate muscle glycogen stores and also to enhance insulin. It will help in enhancing amino acids in the muscles.

The pressure of weightlifting destroys your muscle fibers when you are working out. This damage stimulates a special repair process that will push your muscle development. If you are training hard but ignoring the necessary nutrients required for your body then it will be difficult for you to get the desired results. You need to know how nutrition works as it will help you utilize the same for your strength gains and your fitness. 

Fitness is achieved with the right amount of workouts and with proper nutrition. You can do it with the best workout and fitness apps and with the best foods that will help you to improve your health.

The 12 healthy foods that you need to eat to improve your muscle health are Chicken Breasts, Quinoa, Eggs, Fish, Almonds, Cottage Cheese, Lentils, Greek Yogurt, Fortified Foods, Kale, Millet, and Sweet Potatoes

Chicken Breasts

Firstly, it is a great source of protein that is necessary for maintaining muscle and repairing weight maintenance, and bone health. You need 30 grams of protein and is available in a 100-gram chicken breast. It is perfect for proper muscle growth. You can add this to your chicken salad or also mix it with your vegetables. 

These are important for muscle health as these are lean proteins.


If you are looking for the right vegetarian alternative for fish or chicken then this is the best food for you. It is a complete source of protein and contains essential amino acids. There are a total of nine amino acids in Quinoa. 14 grams of protein is available in every 100 grams of quinoa. 

It is very easy to digest, and rich in fiber, iron, and magnesium. It is the best alternative to rice. 


Secondly, There is one old saying that an egg a day keeps the doctor away. They are an incredible source of high-quality protein. Proteins available in eggs are essential for muscle growth. Along with the proteins, there are essential amino acids, choline which is a kind of fat it is also present in eggs. Vitamin D essential for bones is present in eggs. One or two eggs a day are enough for your requirement. 

These are good sources of proteins.


Tuna and salmon are the fishes that beat every other food when it comes to muscle building. They are a rich source of protein, rich in omega-3 fatty acids, and low in fat. Omega-3 fatty acids are essential for the fat loss process and also provide the proper body functions such as your metabolism. These are healthy fats. Salmon fish is a great source of monounsaturated fats. 25 grams of protein is presented in 100 grams of salmon fish. 

Eating fish is great for the muscle-building process.


Almonds are a rich source of Vitamin E which is essential for muscle growth. ¼ cups of almonds carry 8 grams of proteins. It is more than 2 grams more than the protein an egg provides. They are a rich source of magnesium and monounsaturated fats. It is a kind of mineral that is used in more than 300 biochemical reactions in the body and is helpful in energy metabolism and integrating protein. 

You can have almonds in the morning with the milk and eat them as a healthy snack. Vitamin E is a rich source of muscle health. 

Cottage Cheese

A person who has cottage cheese in their diet is excellent for them as it provides casein protein. Casein protein is a slow-digesting protein that is ideal for muscle maintenance. You can have a cup of low-fat cottage cheese with 14 grams of protein 80 calories and 2 grams of fats.  Cottage cheese is also enriched with vitamins A, B-12, C, D, calcium, and magnesium.  

Fortified Foods

Store foods like organic juice and cereals are filled with vitamins and minerals like calcium and vitamin D. Check the labels of what you are buying to check to see whether it is beneficial for strong bones or not.

Greek Yogurt

Greek yogurt is full of proteins. It doesn’t contain the calcium and Vitamin D that regular yogurts contain. There are 24 grams of protein in one cup of Greek yogurt. Also, You can have Greek yogurt with fresh fruits or nuts for adding some flavor. 


Kale is the king when it comes to making your muscles healthy. It has an impressive amount of iron and a rich amount of minerals. It will help to repair muscles after heavy training sessions and encourages you to synthesize the muscle fiber that gives you the desired look you want. 


The main eatable for birdseed but it is the most healthy food that is suitable for muscle building. It’s just similar to quinoa and helps to enhance your blood flow to muscles and it is rich in magnesium. It helps you to have a more toned look. It helps you to strengthen your body and also gives long-lasting fuel to your body. 


However, It is one of the most powerful weapons for muscle building. One cup of cooked variety contains 18 grams of protein and 40 grams of slow-digesting quality carbohydrates. They can be cooked in just 10 minutes and have a long shelf life. 

Sweet Potatoes

However, They are one of the best sources of instant energy. They are the cleanest sources of fuel that are available for you. It is high in fiber and carbs having 4 grams and 27 grams respectively. 

Lastly, all these were the foods that will help you to improve your muscle health and will help you to have a good physique. 

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