What Are the Best Foods to Gain Muscle Quickly? Find Here

Blogs02 May 2025

When it comes to creating and achieving fitness goals, it's never only exercise that takes priority. The role of your diet is often more important! The food we eat can directly affect the way we look and feel. And this is especially true for those on the path towards healthy ageing.

If one of your main fitness goals is to build stronger muscles in your 40s and 50s, then in this blog, we’ll take you through all the essential body-building foods you need to have to achieve your goal!

Importance of Food for Strong Muscles

A good mix of essential nutrients can positively affect your body, especially your muscle mass. Some essential food for strong muscles are proteins, amino acids, antioxidants, and Vitamin D , among others. Let’s see which high protein foods for muscle gain you can have to get the best of these nutrients for your muscles.

Best Foods for Stronger Muscles In Your 50s

1. Quinoa

Quinoa is a nutrient-dense food that contains protein, carbohydrates, fibre, and essential vitamins and minerals such as magnesium which provide energy and may play a role in the movement of your muscles and nerves.

2. Sattu

Sattu is a flour made by dry roasting cereals and pulses. It’s a source of essential minerals like Calcium, Magnesium, Iron, Sodium etc. It also contains dietary fibre and protein, which makes a great flour option to use in your regular meals and you can also mix it with water for a cooling summer drink!

3. Dal

Lentils or dals are kitchen staples in Indian households for several reasons. They are easy to cook, readily available, and most importantly, they are packed with nutrition. They contain Folate, Iron, Vitamin B1, fibre and other important nutrients. Dals are also a good source of protein, and they can help build and maintain muscles too.

4. Eggs

Eggs are a low-cost source of protein and essential nutrients that are necessary when you want to exercise and build muscle. Research has found positive effects of consuming both egg whites and egg with yolks as ways of promoting healthier skeletal muscle mass and reducing protein breakdown.

Eggs are a low-cost source of protein and essential nutrients that are necessary when you want to exercise and build muscle. Research has found positive effects of consuming both egg whites and egg with yolks as ways of promoting healthier skeletal muscle mass and reducing protein breakdown.

It's also a great addition to a healthy diet to gain muscle, as it's considered one of the top foods for strong muscles. 

5. Fish

A study observed adults between the ages of 50-85 who ate fish for 10 weeks and found that having fish regularly significantly improved their muscle mass and function, hence indicating that fish can be a great addition for adults post-50 to build their muscles!

6. Milk & Other Dairy Products

Mothers often make their children drink milk for its numerous health benefits. But did you know that you can avail some of them even in your 50s and beyond? A study observed that a strategic intake of high-protein milk during a resistance training program led to an increase in lean mass, strength and power in a group of men. This could point to milk being one of the top muscle-building foods!

Next up is Paneer. According to a study, the slow-release protein in cottage cheese may help in building muscle tissue and muscle recovery post-exercise. Its amino acids might help prevent muscle breakdown and support recovery which makes paneer a great ingredient to have after a workout.

7. Soybeans

Soy, or soya bean, is a popular legume not only in India but in the whole of Asia. It’s the source of soybean oil and soy milk which gives us tofu as well. Now, studies have found soybeans to promote muscle gain and increase strength in a manner similar to animal proteins and whey!

8. Lean meat

Lean meats typically contain a wealth of essential nutrients such as proteins, lipids, amino acids, vitamins, and minerals. While more research is needed on the subject, initial studies have found a link between protein consumption, especially from lean meats, and improved athletic performance. This suggests that lean meats may aid muscle recovery and strengthening, making them a valuable part of the best diet for muscle gain.

9. Chickpeas

Chickpeas, also known as Garbanzo beans or Chane in India are a good source of protein, carbohydrates and fibre. They are popular among vegans who are looking to introduce plant-based protein into their diets and might be an excellent ingredient to have if you’re looking for plant-based protein to support muscle strength.

10. Tofu

As mentioned before, Tofu is made from soy milk. It’s a complete protein that has all 9 essential amino acids which may help repair muscle tissue and boost overall muscle health.

11. Greek Yoghurt

When compared to regular yoghurt, Greek yoghurt may contain twice the amount of protein, which makes it a great snack option for those looking to build muscle. While there is no conclusive evidence of Greek yoghurt directly impacting muscle health, its protein content makes it worth mentioning in this list!

 Protein content in foods that support muscle gain

Protein becomes especially crucial after 50, as our bodies process it less efficiently. That means we need more high-quality sources to maintain and build muscle. Below is a guide to protein food for muscle gain, showing how the best common foods can support your goals with accurate protein consumption information.

These high protein foods for muscle gain offer a natural way to maintain strength, improve recovery, and build lean mass.

Including these in your healthy diet to gain muscle sets the foundation for a more active and energised lifestyle.

What Foods to Avoid When Trying to Gain Muscle Gain?

Highly processed snacks, sugary drinks, and fried items may sabotage your muscle gain diet. These offer empty calories and low nutritional value. Avoiding them ensures your body focuses on absorbing real muscle gain food. Skipping these poor choices helps create space for the right food to increase muscle, supporting steady progress and better overall strength.

Lifestyle Tips for Muscle Health

• To build muscle in your midlife, it’s crucial to regularly exercise. You can do a mix of activities like walking and biking, along with strength training and aerobic exercises. Incorporating a healthy heart exercise routine ensures cardiovascular health, supporting your muscle-building goals. But before you start, make sure you check with a health professional to see if you’re fit to do these exercises!
• According to science, water is important for muscle function. Hence, adequate hydration is key if you want to boost your muscle health.
• When looking to strengthen your muscles, make sure to not only add these foods mentioned above but also prioritise a nutritious and balanced diet filled with whole foods.

Conclusion

On your path towards healthy ageing and stronger muscles, you must prioritise weight-gaining diets along with regular exercise. Muscle-building foods such as eggs, fish, dairy products, chickpeas, soybeans etc., are effective muscle-supporting items you can add to your diet. We recommend checking with your doctor before making drastic changes to your muscle gain diet to ensure that you are safe as you take on this journey towards a healthier and fitter body in your midlife!

For more such information on how to navigate your midlife better explore Right Shift. As a brand our aim is to equip adults in their 40-60 with the right information and tools to prioritise your health and age gracefully. If you fall under this age group, you can try our health score calculator to learn about where your health currently stands. Moreover, you can make changes to your diet by trying out our free meal plans and finally, you can increase your knowledge on all things health by following and regularly reading our informational articles!

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