20 Muscle-Building Foods That Will Boost Your Strength Naturally

11. Lentils: The Underdog Powerhouse

Often overlooked, lentils are a plant-based protein bomb that offers around 18 grams of protein per cooked cup. But it’s not just about quantity—they're packed with iron, fiber, and slow-digesting carbs that fuel prolonged workouts and support recovery. Their complex carbohydrates provide steady energy, while their fiber content keeps your digestion in check, aiding nutrient absorption. Rich in folate and magnesium—key players in muscle contraction and repair—lentils are perfect for vegetarians and omnivores alike. Add them to stews, salads, or grain bowls to unlock plant-based muscle potential without compromising flavor or fuel.

12. Pumpkin Seeds: Tiny But Mighty

Don’t be fooled by their size—pumpkin seeds are protein-dense and rich in magnesium, iron, and zinc, all of which are critical for muscle growth and recovery. Just a handful delivers about 7 grams of protein, along with healthy fats that support hormone production, including testosterone, which influences muscle development. The high magnesium content aids in muscle contraction and reduces cramping during intense training. Toss them into oatmeal, blend into smoothies, or sprinkle over roasted veggies for a crunch that packs a powerful, anabolic punch.