American doctor explained: The best food for building muscle
While eggs and tuna score moderately, cheddar cheese and ribeye steak fall short due to their high fat content, which makes them difficult to digest during workouts. Are you on a muscle-building journey? No, building muscle isn't just about looking trim and fit. It's more about staying healthy. Strong muscles can support your bones, boost your metabolism, improve balance, and reduce your risk of chronic disease as you age. So how do you build strong muscles the right way? By eating the right foods. Dr. Jonathan Schoeff, a leading longevity expert and general surgeon with over 20 years of experience in Colorado, USA, has listed some of the popular foods people consume to build muscle. "You'll be surprised which foods score 10/10 for muscle mass and which barely pass muster. I evaluate them all, from tuna to sweet potatoes, and explain what really accelerates growth and what slows it down," he says.
Many people consume eggs for their protein content to build muscle mass. However, according to Dr. Schoeff, it's not as perfect as you might think. He gives eggs a 6 out of 7. While eggs are considered one of the most effective foods for bodybuilding, they only receive a 6, according to the doctor, as a "pure muscle-building phenomenon."
If you enjoy tuna for protein at lunch or dinner, it's a good idea. The tuna scored a 6.5/10 on the scale, and the doctor agreed that it was "a good source of quality fat and protein."
If you want real, visible muscle-building results, eat sweet potatoes. This food received a 10 out of 10. “Carbs are essential for building muscle during a workout,” the doctor said in a video shared on Instagram. LEAN BEEF Another protein-rich food is lean beef. It has a high protein profile and is packed with essential nutrients like iron and B vitamins. This food can support muscle repair, and Dr. Schoeff calls it “a terrific source of protein,” giving it a 10 out of 10! SALMON Salmon, a protein-rich food, received a 6 out of 5. While salmon is a good source of protein, it is high in fat, which can slow down digestion during a workout. “It’s a great source of protein. Again, I limit fat, so it’s a six out of 10,” the doctor said.
Fitness enthusiasts love yogurt, and guess what? They're right. Dr. Schoeff gave yogurt an eight out of 10, adding that if it's low-fat, it's great for muscle building. OATS Oats, while nutritious, are often the most underrated food for muscle building. Dr. Schoeff gives oats a 10 out of 10. This nutrient plays a key role in replenishing glycogen stores and supporting protein synthesis. "I eat whey protein and raw oats post-workout—10 out of 10," he said. CHEDAR CHEESE Do you eat cheddar cheese a lot? If so, you might want to think twice. This cheese landed at the bottom of the list with a score of 3/10 due to its high fat content. The high fat content often outweighs the modest protein benefits.
Nuts are great for your health. They have a rich nutrient profile, but they're not as effective for building muscle as you might think. The longevity expert gave them a 5 out of 10, saying, "I love them, but they're not just for building muscle."
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