Jul 3, 2025
BY: ET Online8 best foods for muscle growth you should include in your diet
Eggs
Eggs are rich in high-quality protein, leucine (an essential amino acid for muscle growth), and healthy fats. They also contain B vitamins that support energy metabolism.
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Chicken breast
Packed with lean protein and low in fat, chicken breast is a go-to food for anyone aiming to gain muscle without excess calories.
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Greek yogurt
Greek yogurt contains both fast-digesting whey and slow-digesting casein, making it excellent for post-workout recovery and overnight muscle repair.
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Salmon
Salmon delivers a double punch: high-quality protein and omega-3 fatty acids, which reduce muscle inflammation and support recovery after intense workouts.
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Quinoa
This gluten-free grain provides all 9 essential amino acids, plus complex carbs that fuel your workouts and replenish glycogen.
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Paneer
High in casein protein, cottage cheese is ideal before bed to prevent muscle breakdown during overnight fasting.
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Lentils
Lentils are a great plant-based protein source, rich in iron, fiber, and complex carbs, supporting both energy and repair.
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Nut butters
Almonds, peanuts, and natural nut butters provide protein, healthy fats, and calories to support muscle-building in a calorie surplus.
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