1. Eggs
Eggs contain high-quality protein, healthy fats and other important nutrients like B vitamins and choline (1).
Proteins are made up of amino acids, and eggs contain large amounts of the amino acid leucine, which is particularly important for muscle gain (1, 2).
Also, B vitamins are critically important for a variety of processes in your body, including energy production (3Trusted Source, 4).
2. Salmon2. Salmon
Salmon is a great choice for muscle building and overall health.
Each 3-ounce (85-gram) serving of salmon contains about 17 grams of protein, almost 2 grams of omega-3 fatty acids and several important B vitamins (5).
Omega-3 fatty acids play an important role in muscular health and may evenincrease muscle gain during exercise programs (6Trusted Source)3. Chicken Breast
There’s a good reason why chicken breasts are considered a staple for gaining muscle.
They are packed with protein, with each 3-ounce (85-gram) serving containing about 26 grams of high-quality protein (7).
They also contain generous amounts of the B vitamins niacin and B6, which may be particularly important if you are active (7).
These vitamins help your body function6. Lean Beef
Beef is packed with high-quality protein, B vitamins, minerals and creatine (16, 17).
Some research has even shown that consuming lean red meat can increase the amount of lean mass gained with weight training (18Trusted Source).
However, even when you’re trying to gain muscle, it may be best to choose beef that supports muscle gain without providing too many extra calories.8. Soybeans
Half a cup (86 grams) of cooked soybeans contains 14 grams of protein, healthy unsaturated fats and several vitamins and minerals (23).
Soybeans are a particularly good source of vitamin K, iron and phosphorus (23).
Iron is used to store and transport oxygen in your blood and muscles, and a deficiency can impair these functions
