Apr 13, 2024, 07:29 PM IST

8 superfoods for muscle gain

Varnika Srivastava

Eggs are rich in high-quality protein, including leucine, which aids in muscle building and recovery, as it is essential for optimal protein synthesis.


Salmon is a nutritious source of protein, omega-3 fatty acids, and B vitamins, aiding in muscle building and overall health, with daily intake potentially boosting muscle mass.


Chicken breasts are a protein-rich staple for muscle gain, containing 26.7 g of high-quality protein and B vitamins, and can promote fat loss and muscle mass.

Chicken breasts 

Dairy, like Greek yogurt, contains a healthy blend of fast-digesting whey and slow-digesting casein proteins, making it a beneficial snack after workouts or before bed.

Greek yogurt

Tuna is a rich source of protein, vitamin A, B vitamins, and omega-3 fatty acids, essential for optimal health, energy, and exercise performance.


Beef is rich in protein, vitamins, minerals, and creatine, and can aid in muscle gain with physical exercise. Choose lean beef with minimal extra calories.

Lean beef

Shrimp, a protein-rich animal, contains leucine, essential for muscle growth, making it an easy addition to meals without adding excessive calories.


Cooked soybeans are a rich source of protein, healthy unsaturated fats, vitamins and minerals like vitamin K, iron, and phosphorus, essential for organ function and muscle building.


Omega-3 fatty acids have been shown to modulate the immune response, potentially reducing the risk of autoimmune diseases and enhancing the body's ability to fight infections.