6 Foods That Help Increase Muscle Mass and Support Strength

of the time and use cooking methods such as:

* grilling
* roasting
* baking
* air-frying
* sautéing with moderate amounts of oil

Pair the protein with potatoes, rice, whole grains, or legumes to provide carbohydrates for training and recovery.

## 3. Dairy Foods

Milk, yogurt, cottage cheese, and many cheeses provide high-quality protein.

 

Milk naturally contains two major types of protein:

* casein
* whey

Whey is digested relatively quickly, while casein is digested more slowly. Together, they make dairy foods a practical protein source throughout the day.

### Useful dairy choices

For muscle building, consider:

* Greek