3 Foods That Are Good For Your Muscles

When it comes to food that benefits your muscles, you don't have to just think about proteins. Other key nutrients will guarantee muscle functionality and development.
3 Foods That Are Good For Your Muscles

Last update: 23 March, 2021

It’s important to know which types of foods are good for your muscles. These must be present in the diet, whether or not you perform high-intensity physical activity. Thanks to its contribution of nutrients, these can significantly reduce the risk of developing pathologies related to lean mass in the medium term.

High protein products have always been linked to better muscle health. However, the truth is that there are more determining nutrients in this process. For this reason, we’re going to discuss the foods to include in your diet to promote the functioning of the locomotor system.

Foods that help take care of your muscles

The following foods help to take care of the muscles. However, they have to be introduced in the context of a varied and balanced diet. In that way, they can effortlessly carry out their function.


Nuts proteins

This type of food stands out mainly for its caloric and nutritional density. They contain proteins of low biological value, but also contain the highest quality lipids.

Among these lipids, we must highlight the role of omega-3 fatty acids. They’re essential for maintaining muscle health, according to research published in the International Journal of Molecular Sciences.

These lipids are key to preventing the development of pathologies associated with lean mass, such as sarcopenia. This disease can lead to tissue destruction and functional disability from loss of strength.

On the other hand, omega-3 fatty acids can modulate inflammatory levels. In addition, it reduces the risk of developing joint problems, which also influences muscle health.


Although it’s a food that not everybody likes, the liver stands out for its high content of nutrients. In the first place, we should make a special mention to the proteins that it provides. They have a high biological value and a good score in terms of digestibility.

On the other hand, the liver concentrates a significant amount of micronutrients, among which is zinc. This has proven to be key to maintaining hormonal balance, as stated in a study published in the Pakistan Journal of Pharmaceutical Sciences.

Likewise, zinc is a mineral that’s a key cofactor in the physiology of testosterone and growth hormone. These two elements are closely related to muscle health, the ability to exert force and tissue hypertrophy.

Enriched dairy

Enriched dairy

Enriched dairy, in addition to proteins of the highest quality, has a significant value in a key nutrient, vitamin D. This is responsible for regulating the absorption of calcium at the intestinal level. Also, it modulates the levels of inflammation in the body. In fact, its regular consumption helps lower the risk of developing complex pathologies.

But not only that, vitamin D has an important role in muscle physiology. In recent years, researchers have collected evidence about the role of the nutrient in increasing muscle strength. Particularly, when there’s supplementation.

In addition, maintaining low levels of vitamin D in the blood before exercise is considered to be associated with an increased risk of tissue rupture. For this reason, it’s begun to be monitored in the context of elite sport.

Fortified dairy is a good source of vitamin, as are eggs and oily fish. However, it’s always best to stimulate its endogenous production through exposure to sunlight.

Introduce into the diet foods that help to take care of the muscles

Ensuring the proper functioning of the musculoskeletal system is essential in the medium term. Otherwise, you may experience functional problems that affect quality of life and health.

For this reason, we recommend that you include the foods that we’ve mentioned in your diet with some regularity. They’re very important since they help to take care of the muscles. Despite everything, remember that the key is always to make a diet as varied and balanced as possible.



All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Buoite Stella, A., Gortan Cappellari, G., Barazzoni, R., & Zanetti, M. (2018). Update on the Impact of Omega 3 Fatty Acids on Inflammation, Insulin Resistance and Sarcopenia: A Review. International journal of molecular sciences, 19(1), 218. https://doi.org/10.3390/ijms19010218
  • Baltaci, A. K., Mogulkoc, R., & Baltaci, S. B. (2019). Review: The role of zinc in the endocrine system. Pakistan journal of pharmaceutical sciences, 32(1), 231–239.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.