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| | | Your physical strength isn't just about how you look — it's a fundamental aspect of your health. Every movement you make throughout the day requires some strength, and it can help prevent injury from falls and other accidents. | | The size of your muscles is one of the factors that affect your strength. And your diet plays a vital role in your body's ability to build muscle. Below, Lindsay Mahar, a registered dietitian at Healthline, gives us the lowdown. | | | | | | | Let's go,
Ginger Wojcik
Newsletter Editor, Healthline |  | | Written by Ginger Wojcik
May 27, 2025 • 3 min read | | | |  | | | | Q: | What foods should I eat to gain muscle mass? | | | A: | Building muscle involves breaking down muscle fibers and allowing them to adapt by growing back stronger. Resistance training and consuming enough quality protein (foods such as meat, fish, and soybeans, which contain all 20 amino acids) are your two primary tools for gaining muscle mass. The amino acids found in protein are what your muscles use to rebuild themselves.
Research suggests that people who are training to gain muscle should eat 1.4 to 2 grams of protein per kilogram of body weight per day. For a person who weighs 150 pounds (about 68 kilograms), that would be 95 to 136 grams of protein per day. While some research suggests it's best to eat protein within 4 to 6 hours of a workout, other research shows you will still be able to build muscle if you consume enough throughout the day.
To keep your intake on track, you may find it necessary to have protein at each meal. There are many protein sources to choose from, including: - beans and lentils
- lean meats and fish
- eggs
- low fat dairy
- tofu
- nuts and seeds
Consuming complex carbs (such as whole grains, legumes, and vegetables) and healthy fats (such as olive oil, nuts, and fish) is also important. These nutrients provide energy, which helps your body use the protein you eat for muscle repair and growth. Fat also helps ensure optimal hormone functioning, which is involved in the muscle-building process. | | | | | Lindsay Mahar, Registered Dietitian | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) | | | | | | | Power up | | | | |  | | 10 Best Protein Powders of 2025, According to Dietitians and Testers | | Protein powders can help you lose weight, build muscle, or simply fill gaps in your diet. While the vast number of protein powders on the market can make the task of choosing one daunting, it also means there are probably several options that will be a good fit for you. Healthline testers and dietitians evaluated more than 100 plant-based and whey protein powders to bring you this list. | | | | Every product we recommend has gone through either Healthline's or Optum Now's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health. | | | | | | | | | | | | | | What we're digesting | | 🩸 What you need to know about long-term blood thinner use. These drugs can significantly decrease your risk of stroke. They may also cause side effects. | | 🍌 No, bananas won't lower your risk of prostate cancer. But they do have benefits for your overall health. | | 👀 The importance of a doctor who can see you. If you've ever felt like you were treated differently because of who you are, you're not alone. | | 🏃 6 tips for reducing your cholesterol without medication. Many people can lower their levels with lifestyle changes, diet, and supplements. | | | | | How did you feel about this newsletter? | | | | | Email nutritionedition@healthline.com with comments related to this newsletter or topics you'd like to see in future editions. The newsletter editors read every message that lands in our inbox — yes, really! We look forward to hearing from you. | | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | morning workouts.️ | | | | |
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