The 7 Best Foods for Lean Muscle

With every Physique 57 sweat session, you’re forming long, lean, gorgeous muscles. And after you’ve crushed your barre workout at home or in the studio you can enhance your gains in the kitchen! Refueling with whole, unprocessed, and nutrient-packed foods is key for muscle growth and recovery. The combination of your workouts and proper nutrition is where you’ll see the most benefits! 

We’re sharing 6 of the best foods to pair with your workouts to build muscle and feel lean, healthy, and energized.

Greek Yogurt

Greek yogurt is a real MVP when it comes to workout nutrition. It’s loaded with high-quality protein—about 15 grams in a typical 6-ounce serving, which is exactly what your muscles crave after exercise. Protein is key for building and maintaining lean muscle, and it also helps your body recover after you push yourself after a workout.

But Greek yogurt doesn’t stop at protein. It’s also packed with probiotics, which support your gut health and can help with digestion and nutrient absorption. That means you get more out of the healthy foods you’re already eating.

Here’s what happens: After a tough workout, your muscles need to repair tiny tears that occur during exercise. The amino acids in Greek yogurt’s protein help rebuild those muscle fibers, making you stronger and helping you bounce back faster. Plus, it’s super easy to enjoy—just grab a cup, top it with some fruit or nuts, and you’ve got a quick, satisfying snack that works as hard as you do.

Salmon 

Salmon delivers a double dose of muscle-building perks — it’s high in both protein and omega-3 fatty acids. First, let’s talk protein. Each 3 oz. serving of salmon contains about 17 g of protein, and protein is a powerhouse when it comes to gaining lean muscle. Research shows that protein helps build muscle strength and lean body mass ¹ ². It also helps repair and replenish your muscles after a tough workout, so you can recover faster and get back after it at the barre ³. Here’s how it works: When you’re rocking a workout, your muscle fibers break down. Protein’s amino acids allow your body to synthesize new cells, which repair the damaged fibers and help build new muscle ⁴. 

Salmon is also an amazing source of omega-3 fatty acids. These healthy fats do more than just protect your heart—they help reduce inflammation from exercise, so you feel less sore and recover quicker. In addition to protecting your heart health, omega-3s have been shown to maintain bone health and increase muscle gains. Adding salmon to your routine is a delicious way to support your body inside and out.

Eggs

Eggs also pack a lot of high-quality protein — about 6 g per egg. They are particularly high in the amino acid leucine, which has been linked to building muscle and enhancing post-workout recovery. Leucine is essential for regulating muscle protein synthesis, and it may be the key amino acid for optimizing muscle mass ⁶. That means eggs aren’t just a breakfast staple—they’re a real asset for anyone looking to get stronger and recover faster.

According to research, you may get the most benefits from whole eggs. A study showed that people who consumed whole eggs had more muscle gains than those who opted for egg whites ⁷. This may be thanks to the cholesterol in yolks — a study shows that cholesterol can contribute to muscle building by enhancing your body’s inflammatory response ⁸. Plus, yolks are packed with vitamins and minerals that support overall health. If you’re worried about cholesterol for heart health, it’s important to know that the cholesterol in eggs doesn’t seem to raise LDL cholesterol (aka the “bad” kind) the way other foods like trans and saturated fats do ⁹. Still, if you do have heart disease or diabetes, it’s smart to watch your overall intake.

Quinoa 

While protein-rich foods are important for muscle gains, getting plenty of complex carbs is also essential. Carbs get a bad rap, but if you choose the right kind, they are a major way to feel energized and gain lean muscle. Slow-digesting complex carbs provide the energy your body needs to fuel your workouts and recover ¹⁰. Cooked quinoa, which is actually a seed and not a grain, delivers about 40 g carbs per cup. 

Plus, quinoa is an amazing plant protein for vegetarians, vegans, and anyone looking to lead a more plant-based lifestyle. Another perk: Quinoa is high in magnesium, which plays an important role in the function of your muscles and nerves and helps protect your bones ¹¹. 

Spinach 

Popeye was on to something! Spinach is a great source of glutamine, an amino acid that is important for muscle growth ¹². Research also shows that glutamine can help your muscles recover faster and soothe soreness post-workout ¹³. Spinach also brings plenty of vitamins, minerals, and antioxidants to the table, all of which support overall health and help keep your energy up.

Toss fresh spinach into salads, blend it into smoothies, or sauté it as a quick side to easily boost your nutrient intake. Leafy greens like spinach also help strengthen your immune system, so you can stay healthy and keep crushing your workouts.

Beets 

This root veggie contains a molecule that enhances muscle power. In a study, people who drank beet juice pre-workout saw an approximately 13% increase in muscle power. The perk comes from the nitrate, an ion found in beets and leafy greens like spinach. When you take in nitrate, it is converted to nitrite and then becomes nitric oxide, a molecule that boosts muscles and may enhance blood circulation ¹⁴. Improved blood flow means your muscles get more oxygen and nutrients during exercise, which can help you push a little harder and recover more efficiently.

Adding beets to your diet—roasted, blended into smoothies, or juiced—can be a simple way to give your workouts a natural edge.

Almonds 

In addition to their high magnesium and protein content (16 g per serving), almonds also deliver phosphorus, a mineral that helps the body make protein for the growth, maintenance, and repair of cells. Phosphorus also helps your body make a molecule called ATP, which leads you to use carbs and fat for energy during exercise ¹⁵. That means almonds not only support muscle building and recovery, but also help keep your energy levels steady while you’re working out.

Sprinkling almonds on your oatmeal, tossing them into a salad, or grabbing a handful as a snack is an easy way to fuel your body and support your fitness goals.

Eat up and enjoy! We’ll see you at the barre!

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