Best Food to Build Muscle by Summer, According to Researchers

Summer is on the way, and that means it's time to pump iron and get ready to look amazing at the beach. While forming a muscular body has a lot to do with weight training and cardio, it also involves eating the right foods to feed those muscles and help them grow.

According to Culina Health, protein is absolutely essential for muscle repair and growth. "In addition to energy and satiety, protein provides the amino acids necessary for repairing and building muscle tissues," they note. Plus, the method of "muscle protein synthesis, where new proteins are produced to repair muscle damage caused by exercise, is crucial for muscle growth."

The amount of protein someone trying to build muscle mass consumes matters, as does the type of protein and foods. The current recommended dietary allowance is 0.8 grams of protein per kilogram of body weight, according to Healthline. But, "endurance or strength athletes should take 1.2 to 2 grams of protein per kilogram of body weight daily."

As for the best food to eat to gain muscle, a 2025 study released by Health names a No. 1 pick, and it's a very common food for Americans: chicken breast.

In the study, they call chicken breast a "versatile source of protein that can help you build and strengthen your muscles." Plus, just a three-ounce serving of grilled chicken offers 25.9 grams of protein, so it packs a punch.

The study also listed some other options, and coming in at No. 2 was cottage cheese, which has 25 grams of protein per cup, making it one of the highest-protein dairy products out there. "Cottage cheese is high in amino acids essential to muscle health, including leucine, which is important for protein synthesis and muscle repair," Heath adds.

Other foods that made the cut include salmon, canned tuna, collagen peptides and Greek yogurt.

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