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11 Best Muscle-Building Foods: What to Eat to Gain Muscle

Maintaining muscle is key to enjoying a healthy, active lifestyle at any age.

After age 30, muscle mass decreases by 3% to 5% per decade, which only accelerates with advanced age.

This age-related muscle loss, called sarcopenia, can be reduced or prevented with two fundamental lifestyle changes: consuming the proper foods and including resistance training.

Here we share some foods you can include to improve muscle mass, and we look at the impact that resistance training has on our muscular and bone health.

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Grilled Salmon with Tomatoes & Basil

How to Eat to Gain Muscle

The foods you consume have a major impact on your body's ability to maintain or build muscle. Including enough dietary protein plays a big role in building and maintaining muscle mass.

The recommended dietary allowance for protein is 0.8 g/kg of body weight, which is the minimum amount of protein needed to meet basic needs. However, for exercising individuals to build and maintain muscle mass, it is recommended that you eat 1.4-2.0 g/kg of p

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