6 Foods That Help Increase Muscle Mass and Support Strength

provide:

* fiber
* B vitamins
* magnesium
* iron
* small amounts of protein

### Why carbohydrates matter for muscle growth

If carbohydrate intake is extremely low, intense exercise may feel harder and performance can suffer.

Eating enough carbohydrates allows protein to be used primarily for repair and growth rather than being relied upon as an energy source.

 

## How Much Protein Do You Need to Build Muscle?

There is no single perfect number for everyone.

Protein needs depend on factors such as:

* body weight
* training volume
* age
* calorie intake
* fitness level
* whether you are gaining