6 Nutrition Musts for Stronger Muscles

When it comes to building and then maintaining strong muscles, a key slice of the pie is to eat a balance of the right nutrients — and it doesn’t mean more protein shakes!

If you’re working out and focused on building overall muscle strength, here are a handful of nutrition guidelines to support the working body:

Opt for fatty fish, like salmon, mackerel or herring, often. These options are packed with protein, omega-3 fatty acids and a bounty of vitamins and minerals to support muscle repair and function .

Eat the whole chicken. When you’re focused on your fitness goal, you don’t have to stick to eating only chicken breasts. Other pieces, like chicken thighs, have more fat, but are still a great source of protein. Plus, the fat can help keep us feeling full longer to prevent overeating.

When it comes to beef, consider selecting top sirloin. Top sirloin has more protein and less fat than other cuts.

Eat the whole egg. Skip liquid egg-whites in a container. Eggs are some of the most nutrient-dense foods found in nature — use all they have to offer! The cholesterol found in eggs doesn’t impact the cholesterol levels in our bodies. Research has shown that the cholesterol in our bodies comes from our livers, not from the cholesterol in the food we eat. Our livers are stimulated to produce cholesterol mostly by the saturated fat and trans fat in our diets. One large egg has very little saturated fat and it’s loaded with other vital nutrients needed for optimal wellbeing — especially when it comes to building and maintaining muscle strength.

Embrace premium options of carbs. Carbohydrates provide energy for our bodies and are especially important for strengthening muscles (think: training energy and recovery). Choose supreme carb options like sweet potatoes because they’re a great resource of potassium, which is important for overall muscle health. You might also try having oats for breakfast for pre-workout fuel that offers lasting energy.

Enjoy Jell-O! Gelatin is composed of connective tissue from animals, and experts suggest that eating it periodically can support our own ligaments and tendons.

The eight dimensions of wellness are interconnected — that is, they work together. And when they’re in harmony, they support optimal wellbeing and performance.

When you’re trying to build stronger muscles, the next best step might not be reaching for heavier weight at the gym, but simply adjusting what you’re eating at mealtime to support your working body.

Sources:

“9 Diet Rules for Stronger Muscles, According to a Dietician,” mensfitness.com, Sean Hyson, May 6, 2025.

“Are Eggs Risky for Heart Health,” health.harvard.edu, April 16, 2024.