On a journey to bulk up? No, building muscle isn’t just about looking chiseled and fit. It is more about staying healthy. Strong muscles can support your bones, boost metabolism, improve balance, and also lower the risk of chronic diseases as you age. But how do you build strong muscles the right way? By eating the right food. Dr. Jonathan Schoeff, a leading longevity expert and general surgeon based in Colorado, US, with over 20 years of experience, has ranked some of the popular foods people consume to build muscles. “You will be shocked at which foods score a 10/10 for muscle, and which ones barely pass. From tuna to sweet potatoes, I rate them all, breaking down what truly fuels growth and what slows you down,” the doctor says. Let’s take a look.
EggsMost people consume eggs for their protein content in order to build muscle. However, according to Dr. Schoeff, it’s not as excellent as you assume. He ranks eggs 6 out of 7. Although eggs are considered an ultimate body-building food, according to the doctor, they only score six “as a pure muscle-building phenomenon.”Tuna
Guess what? If you enjoy having tuna for lunch or dinner for its protein, it is a decent idea. Tuna landed at 6.5/10 on the scale, and the doctor agreed that it is a “good source of quality fats and proteins.”Sweet potato
If you want real, visible results when it comes to muscle building, eat sweet potatoes. This food has scored a 10 out of 10. “Carbs are king for building muscle around the time of training,” the doctor said in a video shared on Instagram. Lean beefAnother protein-rich food is lean beef. It has a high protein profile and is loaded with essential nutrients like iron and B vitamins. This food can fuel muscle repair, and Dr. Schoeff calls it a ‘killer protein source,’ and ranks it 10 out of 10!Salmon
A protein staple, Salmon was ranked six out of five. Although salmon is a good source of protein, it is high in fat, which may slow down digestion during training. “Great source of protein. Again, I limit fats, so six out of 10,” the doctor said. Greek yogurt
Fitness enthusiasts are obsessed with Greek yogurt, and guess what? They are right. Dr. Schoeff has ranked Greek yogurt an eight out of 10, and added that it is great in the muscle-building process, if it’s low-fat.Oats
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Oats, despite being nutritional, are often the most underrated food for muscle building. Dr. Schoeff gives it a 10 out of 10. This food plays a crucial role in replenishing glycogen stores while supporting protein synthesis. “Post-workout, I do whey protein and raw oats, 10 out of 10,” the doctor said. Cheddar cheese
Do you consume Cheddar cheese very often? If so, it may be a good idea to think twice. This chees fell to the bottom of the list at 3/10 because of its heavy fat content. The high fat content often outweighs its modest protein benefits.Nuts
Nuts are great for health. They have a rich nutritional profile, but don’t do as much as you assume for building muscles. The longevity expert ranks them five out of 10 and said, “Love them, but not purely for muscle building.”
Rib eyeRib-eye makes a great lunch or dinner, but it’s not as beneficial as you assume when you are training. The doctor has ranked it five out of 10. “My go-to steak, but not around the time of a workout. Tons of fat. Slows digestion,” he explained.
