DIET TO INCREASE STRENGTH

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 contain high-quality protein, healthy fats and other important nutrients like B vitamins and choline .

Proteins are made up of amino acids, and eggs contain large amounts of the amino acid leucine, which is particularly important for muscle  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 


3. Chicken Breast


4. EAT Greek Yogurt

Dairy not only contains high-quality protein, but also a mixture of fast-digesting whey protein and slow-digesting casein protein.

Some research has shown that people experience increases in lean mass when they consume a combination of fast- and slow-digesting dairy proteinsTrusted Source

However, not all dairy is created equal.


5. Tuna

In addition to 20 grams of protein per 3-ounce (85-gram) serving, tuna contains high amounts of vitamin A and several B vitamins, including B12, niacin and B6. These nutrients are important for optimal health, energy and exercise performance 


6. Lean Beef

Beef is packed with high-quality protein, B vitamins, minerals and 

Some research has even shown that consuming lean red meat can increase the amount of lean mass gained with weight trainingTrusted 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.

For example, 3 ounces (85 grams) of 70% lean ground beef contains 228⁰ calories and a whopping 15 grams of fat 

However, the same amount of 95% lean ground beef contains slightly more protein and only 145 calories and 5 grams of fat 

7. Shrimp

Shrimp are almost pure protein. Each 3-ounce (85-gram) serving contains 18 grams of protein, 1 gram of fat and zero carbs.



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