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If you\u2019re trying to maintain or build lean muscle mass, strength training alone may not provide you with the results you\u2019re looking for. Unless you\u2019re also eating the best foods for stronger muscles before and after workouts, you may be expending a lot of effort with little to show for it. \u201cTraining, nutrition, and recovery are interdependent,\u201d explains Oluwatosin Ajao, M.D.<\/a>, a triple board-certified physician in internal medicine, lifestyle medicine, and obesity medicine based in Houston. \u201cEffective muscle development relies on balancing regular exercise, healthy food, and enough rest.\u201d<\/p>\n Meet the experts: Oluwatosin Ajao, M.D.<\/a>, a triple board-certified physician in internal medicine, lifestyle medicine, and obesity medicine based in Houston; Jordan Langhough, R.D., C.P.T.<\/a>, a registered dietitian, certified personal trainer, and owner of Wildflower Fertility + Nutrition.<\/p>\n When you\u2019re choosing those healthy foods, the most important nutrient to look for is protein. \u201cProtein helps repair and grow muscles after exercise,\u201d Dr. Ajao says, adding that the amino acid leucine is especially helpful for fueling muscle growth. Then there are smart carbohydrates, which give your body the energy to work out in the first place. \u201cCarbohydrates fuel workouts and replenish what training depletes,\u201d says Jordan Langhough, R.D., C.P.T.<\/a>, a registered dietitian, certified personal trainer, and owner of Wildflower Fertility + Nutrition. There are also a handful of micronutrients that are important for muscle building, such as creatine, vitamin D, magnesium, and omega-3 fatty acids. \u201cCreatine boosts strength and enhances exercise performance. Vitamin D keeps muscles strong,\u201d says Dr. Ajao. \u201cMagnesium helps muscles contract and function well, while omega-3s aid muscle recovery and reduce inflammation<\/a>.\u201d<\/p>\n Read on for the best foods to eat to fuel your strength training and build stronger muscles<\/a>.<\/p>\n Best foods to build strengthEggs<\/p>\n Langhough and Dr. Ajao agree that eggs are one of the best foods you can eat for building muscle. \u201cEggs are a complete protein that contain all the essential amino acids, with one of the highest concentrations of leucine of any whole food,\u201d says Langhough. Just make sure to eat the whole egg, as the yolk contains healthy fats, vitamin D, and choline, a nutrient that facilitates healthy muscle contractions and may support strength gains, according to research in Nutrients<\/a>.<\/p>\n Salmon<\/p>\n \u201cSalmon is an amazing source of protein plus omega-3 fatty acids, which reduce exercise-induced inflammation and help the body actually recover between sessions,\u201d Langhough explains. \u201cMuscle growth happens during recovery, making salmon a great dinner idea on a recovery day or any day.\u201d In addition to salmon, other fatty fish like tuna and mackerel are also great choices.<\/p>\n Greek yogurt<\/p>\n \u201cDairy foods like Greek yogurt have protein and calcium, which are great after workouts to help muscles recover and get stronger,\u201d says Dr. Ajao. If you\u2019re going to eat yogurt every day<\/a>, look for plain whole milk Greek yogurt, which will contain the highest amount of protein and the lowest amount of sugar.<\/p>\n Chicken breasts<\/p>\n \u201cChicken breast is lean, high in protein, and versatile,\u201d says Langhough, which makes it a top pick for muscle building. \u201cIt can be added to nearly any recipe or enjoyed on its own.\u201d It also contains some zinc, which Langhough says is used in protein synthesis to help fuel muscles.<\/p>\n Lentils<\/p>\n If you eat a mostly plant-based diet, Langhough says that lentils are an excellent pick. \u201cThey provide protein, complex carbohydrates, and iron in one small package,\u201d she notes. \u201cIron supports oxygen delivery to muscle tissue, which matters more than most people realize when focusing on muscle growth. And similarly to chicken, lentils are very versatile and can be added to anything.\u201d<\/p>\n Lean beef<\/p>\n \u201cLean red meat provides protein along with iron, zinc, and B vitamins,\u201d says Dr. Ajao. \u201cThese nutrients help muscles get oxygen and energy for exercise and strength building.\u201d<\/p>\n Berries<\/p>\n