6 Foods To Add To Your Diet If You Want Increased Muscle Definition
The beginning of the year is always a time when good intentions reign supreme — it’s when we tend to throw ourselves into resolutions focused on nutritious eating and fitness. While many of us lose our resolve within a couple of weeks, those who maintain their commitment to a healthier lifestyle may want to maximize their progress with clear and visible muscle definition. This goal requires a long-game approach involving both diet and exercise, but could you be derailing yourself with the wrong diet?
We spoke with pro trainers, registered dietitians and medical doctors about which foods can best highlight your hard muscle-defining work. To improve muscle definition, there are six foods you should consider adding to your 2025 diet.
Wild Salmon
Our experts overwhelmingly agreed that lean protein is king among foods that can help boost muscle definition. “Lean protein, such as egg whites, chicken breast, turkey breast, tilapia, shrimp, cod and lean cuts of beef or pork, supply the amino acids necessary for muscle repair and growth while minimizing fat intake, which helps maintain muscle definition,” explained Dr. Kayleigh Harrison, resident physician at Sonoran University of Health Sciences’ Medical Center in Tempe, Arizona.
One protein source that provides particular benefits for those looking to showcase their musculature is salmon, a “fatty” fish that nonetheless qualifies as a lean protein.
Sue Van Raes, a functional nutritionist and food psychology specialist in Boulder, Colorado, gives a special shoutout to wild salmon, or salmon that’s caught in natural bodies of water like lakes, rivers and oceans. “Wild salmon is high in creatine (for muscle building), omega-3 fats (for fat burning), protein (for muscle building), B12 (for building red blood cells) and vitamin D (for strong bones), all of which support healthy muscle building, muscle definition and the ability for the body to handle and recover from exercise well,” Van Raes told us.
Eggs
Aside from lean proteins, the most recommended food for muscle definition among our experts was good old-fashioned eggs.
“Eggs are a powerhouse of nutrients, offering high-quality and complete protein that contains all nine essential amino acids. They also provide leucine, a key amino acid for muscle repair and growth,” explained Karen E. Todd, a registered dietitian, certified strength and conditioning specialist, exercise physiologist, and certified sports nutritionist. “The yolk is rich in vitamins like B12 and D, which play a role in energy metabolism and muscle function. Including eggs, particularly post-workout, can accelerate muscle recovery while supporting fat metabolism.”
Cat Duville, a registered dietitian nutritionist based in Houston, Texas, also pointed out that “eggs are quickly broken down and used by our bodies. This promotes fast recovery during a post-workout or makes a great pre-workout due to their nine essential amino acids.”
If you’re looking for a lower-cholesterol way to enjoy the muscle enhancing benefits of eggs, Dr. Ashley Dwyer, a pharmacist and certified health coach based in Austin, Texas, insists on “egg whites! Egg whites are a super easy way to get in more protein without any carbs or fats, and they can be added to other foods like oatmeal and smoothies to increase protein intake.”
Beans
A low-cost grocery staple that offers plenty of nutritional value, beans “are an excellent source of protein [and are] rich in soluble fiber,” said Dr. Joan Salge Blake, a nutrition professor and registered dietitian nutritionist at Boston University. “This type of fiber helps slow down gastric emptying so that you will feel full sooner and longer. Soluble fiber will also slow down the absorption of nutrients in your GI tract, so it can help stabilize your blood glucose levels,” she added.
Their high protein and fiber content help beans nourish muscles without contributing extra fat, which can lessen the visual impact of your musculature.
Cottage Cheese Or Greek Yogurt
Dairy products with lower fat content can be hugely beneficial to muscles, according to our experts. “Cottage cheese is a powerhouse for your muscles. It is not only rich in protein, but it also contains a secret ingredient: leucine,” Blake said. “This important amino acid helps trigger the synthesis of muscle mass in the body, [which] will help with muscle definition. [Cottage cheese] is an affordable food that can be eaten at every meal and makes for a fabulous snack.”
If cottage cheese isn’t your thing,Dr. Sotiria Everett, clinical assistant professor at Stony Brook Medicine and the Stony Brook Athletics sports performance nutritionist, suggests low-fat Greek yogurt as an alternative, claiming that it serves as “a good source of whey and casein proteins. Casein is a slower-digested protein that has been associated with protein synthesis overnight, since it releases amino acids over time. Whey is a faster-digested protein and has leucine, an amino acid linked to stimulating muscle synthesis after training.”
Fermented Foods
Fermentation reached an exalted position in the food-trend world during the pandemic, and our experts told us that there’s good reason to keep these dishes in your regular rotation. “Your gut health is directly linked to how your body burns fat and absorbs nutrients. Gut health is king,” said Jamie Maitland, a certified holistic nutritionist and trainer and founder of The Office Health.
An example of a food that can effectively serve your gut health is kimchi. “It’s packed with probiotics, which help the body digest food better and actually use protein properly, thereby making muscles appear more defined. As a bonus, the spice in kimchi has a mild thermogenic effect, which can aid in fat burning,” explained Mike Julom, an ACE-certified personal trainer and CrossFit athlete from Delaware.
Other fermented foods that can help with muscle definition include “sauerkraut and kefir; adding them into your diet can improve digestion, reduce bloating and lower inflammation,” Maitland said. “A healthy gut microbiome also supports hormone balance, which plays a crucial role in both fat loss and muscle recovery. Think of it this way: no matter how healthy your meals are, if your gut isn’t functioning optimally, you’re not absorbing the nutrients your muscles need.”
Protein Powder
We know what you’re thinking: Protein powder is for fanatical gym rats and doesn’t belong in my eating plan. But Hayley Miller, a registered dietitian nutritionist and senior regulatory specialist atPhysician’s Choice in Denver, Colorado, insisted that high-quality protein powder can help everyone work toward better muscle definition.
“To build lean muscle, it’s important to consume a similar amount of protein as your body weight,” Miller said. “Protein is the building block of muscle tissue, so this is crucial for muscle definition. [But] life happens and it’s not always practical to hit your protein goals, so having a reliable protein powder makes it easier to hit your target protein goals without spending hours in the kitchen or eating repetitive meals.”
HuffPost has previously reported that nutrition experts recommend 0.8-1 gram of protein for each kilogram of body weight per day (for people who aren’t very active), or from 1.2-1.7g/kg per day for those who are more active.
If you’re a protein powder newbie, Miller said that “when looking for protein powders, aim for an option that delivers around 25 grams of protein per serving, ideally one with whey protein due to its high leucine content (which aids in muscle recovery) and its easy digestibility.”
