13 expert-backed foods that fuel muscle growth and recovery

“Greek yoghurt has nearly twice the protein of regular yoghurt, and fewer carbs,” says clinical nutritionist Heather Hodson, RDN, CDCES at NYU Langone Health to Vogue. It’s one of the few post-workout foods that fuel muscle growth and recovery and taste like dessert.

#4 Quinoa

Small but stacked, quinoa packs a serious nutritional punch. As a rare plant-based complete protein, it delivers nine essential amino acids, plus complex carbs that refill glycogen stores and energise recovery. It’s also rich in magnesium and iron, key players in muscle function and repair.

“This grain-like seed is one of the few complete plant protein sources providing about eight grams per cup,” explains Alya Barmmer, MS, RDN, LDN, and founder of FullWell Fertility, to Vogue. It hits all the right notes—protein, power and recovery support.

#5 salmon

Salmon delivers more than just protein. It’s rich in omega-3 fatty acids that reduce post-exercise inflammation and support joint and heart health. B vitamins improve energy metabolism, while high-quality protein assists muscle repair.

“Salmon has many health benefits for both body and brain thanks to its omega-3 content,” adds nutritionist Jessica Shand to Vogue. Grill or bake it with a side of greens, and you’ve got a plate that pulls double duty.

#6 Sweet potatoes

These complex carbohydrates are fuel and function. Sweet potatoes help restock glycogen stores depleted during workouts, while potassium supports nerve and muscle function. Vitamin A aids tissue repair and copper supports enzyme function. If you’re looking for foods that fuel muscle growth and recovery while satisfying your carb cravings, start here.

#7 Spinach

It may not look like gym food, but spinach works behind the scenes to support muscle function. Magnesium plays a role in protein synthesis, iron improves oxygen circulation, and calcium keeps contractions smooth. Add a dose of antioxidants to reduce inflammation, and nitrates to enhance endurance, and spinach proves its worth on any post-workout plate.

#8 Cottage cheese

Cottage cheese offers a steady stream of casein protein that digests slowly, feeding muscles for hours after you eat. It also contains calcium, potassium and sodium—key for hydration and muscle performance. “A one-cup serving delivers a solid hit of 25g protein and muscle-supporting minerals,” Dr Federica Amati, head nutritionist at ZOE, tells Vogue. For evening workouts, it’s one of the best foods that fuel muscle growth and recovery while you sleep.

#9 Whey protein

Quick to digest and rich in BCAAs, whey protein is a reliable option when you need a fast, portable recovery fix. Leucine in particular triggers muscle repair, making it especially effective after high-intensity sessions. “Whey provides an easy way to increase your protein intake if you’re not able to consume adequate amounts through whole foods alone,” says Samantha Dieras, RN, DCN, the director of ambulatory nutrition services at Mount Sinai Hospital in New York City, to Vogue. Whey may not replace a full meal, but it’s a powerful addition to your arsenal of foods that fuel muscle growth and recovery.

#10 Avocados

Their reputation might be brunch-adjacent, but avocados deliver real recovery benefits. Monounsaturated fats support hormone production, including testosterone and growth hormone. Magnesium and potassium help prevent cramps, while vitamin E protects cells from stress. They’re nutrient-dense, satisfying and endlessly versatile.

#11 Tofu and tempeh

These soy-based staples are among the few plant-based sources of complete protein. Tofu is mild and adaptable, while tempeh’s fermentation supports digestion and nutrient absorption. Both offer iron and calcium, supporting stamina and bone health. Whether stir-fried or grilled, they hold their own among foods that fuel muscle growth and recovery, especially for vegetarians.

#12 Beans

Beans combine protein, complex carbohydrates and fibre, all in one affordable package. Leucine helps stimulate muscle repair, iron aids oxygen delivery, and magnesium and potassium support contraction and recovery. The added fibre promotes gut health, making beans a functional option for recovery and overall well-being.

#13 Brown rice

Brown rice may be basic, but it’s effective. It offers complex carbs to replenish energy, fibre for stable blood sugar, and B vitamins to convert food into fuel. While not a complete protein, it pairs well with lentils or tofu to round out your post-workout plate. If you’re building meals around foods that fuel muscle growth and recovery, brown rice is a smart foundation.