Do you practically live in gym but still didn’t see the muscles do you want Here’s a hard truth: your workout isn’t the problem, your grocery list is. You cannot expect to build muscle if you are not feeding your body properly. All lifting is only going to destroy you if you don’t eat the right things to heal and grow.

Yes, it’s about protein. And before you start complaining about how expensive the food is—let’s get this straight, a CNET survey found that 93% of Americans are stressed about inflation—you don’t have to be broke. Like anything Reddit thread tell you, cheap staples like Greek yogurt and whole grains are where it’s at.

If you’re serious about seeing gains, it’s time to stop sabotaging your hard work. We’ve rounded up the eight best foods to fuel your body and actually build muscle. (Just do us a favor and check your doc before you change everything.)

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Why nutrition is important to building muscle

Although protein is necessary for muscle buildingit is not the only important food ingredient in the process. According to National Academy of Sports Medicinea good muscle building diet should also include plenty of carbohydrates, vitamins and minerals. A balanced diet that includes all of these will provide the necessary nutrients to help your muscles repair and rebuild after a workout.

The NASM recommends that most people consume at least 0.7 to 0.8 grams of protein and 1.8 to 3.2 grams of carbohydrates per pound of body weight per day. Total calorie intake also plays a role in building muscle, as it is difficult to build muscle if you burn more calories than you consume.

Food alone is not enough to stimulate muscle growth. Exercise — primarily resistance training, such as lifting weights — is necessary to start the process. When you tear your muscle fibers, that stimulates cellular growth and repair. That’s when your body can use the food you eat to rebuild and strengthen muscle tissue. Other factors also influence how effective and efficient this process is, from your diet to your diet and how much rest you give your muscles between workouts to your hormonal and genetic makeup.

8 foods to build muscle and optimize your gains

Although there are many factors in building muscle, there is no doubt that diet plays an important role. Here are eight muscle-building foods you can eat to optimize your workouts and increase your muscle mass.

1. Eggs

Eggs have long been considered a power of foodand for good reason. They are incredibly rich in nutrients from fat and protein and include a powerful mix of vitamins such as B12, B6 and thiamin. Their nutrient-dense profile makes them very powerful, but the most important thing is that they contain a large dose of leucine. This amino acid is known for its muscle building skills.

2. Fish

If you already have enough fat in your diet but need to increase your protein intake, look no further than fish. This is one of the best lean protein sources you can eat and it is full of other vitamins and minerals. A bonus? Fish is full of omega-3 fatty acids. Although they are known for their many other health benefits, omega-3s may also improve muscle performance and help prevent loss of muscle mass. Salmon and tuna are particularly good muscle-building food choices.

3. Nuts

When eaten in moderation, nuts are an excellent choice for building muscle. These tasty snacks offer a perfect mix of protein, fat and fiber, making them one of the most balanced ways to supplement your workouts. You have to be careful, because many nuts (including peanuts, which are actually legumes), are high in calories. For the most nutritious options, try almonds or walnuts.

4. Soybeans

If you’re trying to build muscle on a meat-free diet, soybeans should be one of your best friends. These are some of the most nutritious legumes you can eat, and they pack a powerful protein punch to help build muscle. Soy contains everything nine essential amino acidsmaking it one of the best plant-based protein sources available.

5. Greek yogurt

Dairy is a unique source of protein because it provides a combination of fast-digesting whey protein and slow-digesting casein protein. If simultaneous consumptionthese two types of protein can boost and prolong the protein-synthesis process your muscles go through when rebuilding, helping you build your lean mass. Greek yogurt is a great choice of milk because it contains double the protein compared to regular yogurt and provides more health benefits of probiotics you can’t find it in milk or cheese.

6. Cottage cheese

It doesn’t offer the same probiotic benefits as yogurt, but cottage cheese is a good second choice for milk-based protein. Cottage cheese packs more protein than Greek yogurt while providing the same slow- and fast-digesting combination. It’s an excellent source of casein, and it provides a significant calorie boost when you need to make sure you’re getting enough.

7. Olive oil

It may not sound like your typical bodybuilding food, but extra virgin olive oil has become more popular for its muscle benefits in recent years. Widely known as a source of healthy monounsaturated fatolive oil can also help with reduce inflammation and slow muscle breakdown. Both of these components are helpful in any muscle building regimen.

8. Quinoa

They don’t call quinoa a superfood for nothing. This dynamic grain (it’s a seed but classified as a whole grain) packs a little of everythingincluding a lot of protein, fiber and carbohydrates, in addition to a large dose of vitamins and minerals. It is a perfect food for building muscle and maximizing the benefits of your workouts.

Essential foods for building stronger muscles

Adding these muscle-building foods to your diet will definitely help you increase muscle mass and increase your strength. Remember that building muscle mass takes time and that diet is only one piece of the puzzle. Combining a balanced diet of high protein foods with healthy exercise and rest will speed up your journey and improve your overall health along the way.