6 Foods That Help Increase Muscle Mass and Support Strength

Different plant proteins contain different proportions of amino acids, which is why eating a varied diet is useful.

For example, legumes can be combined with grains such as:

* rice
* oats
* whole-grain bread
* quinoa

You do not need to combine complementary proteins in every single meal; eating a varied diet throughout the day is generally sufficient.

## 6. Whole Grains

Whole grains are sometimes overlooked in muscle-building diets because they are not as protein-rich as eggs or meat.

But they provide something equally important: **energy**.

Resistance training depends heavily on carbohydrates, and whole grains can help maintain muscle glycogen stores.

Useful choices include:

* oats
* brown rice
* whole-grain bread
* barley
* whole-grain pasta
* bulgur

Whole grains also provide:

* fiber
* B vitamins
* magnesium
* iron
* small amounts of protein

### Why carbohydrates matter for muscle growth

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If carbohydrate intake is extremely low, intense exercise may feel harder and performance can suffer.

Eating enough carbohydrates allows protein to be used primarily for repair and growth rather than being relied upon as an energy source.

## How Much Protein Do You Need to Build Muscle?

There is no single perfect number for everyone.

Protein needs depend on factors such as:

* body weight
* training volume
* age
* calorie intake
* fitness level
* whether you are gaining or losing weight

People who perform regular resistance training generally need more protein than sedentary adults.

Instead of obsessing over an exact number, focus on having a meaningful protein source at several meals throughout the day.

For example:

### Breakfast

Eggs or Greek yogurt.

### Lunch

Chicken, beef, beans, or lentils.

### Snack

Yogurt, milk, cottage cheese, or nuts combined with another protein source.