Muscles are not only for bodybuilders or men. Women need it too–in fact, the most. The old belief that muscle makes women bulky? Outdated and completely wrong.
In reality, muscle contributes to body formation, aids in fat burning, and prevents sagging skin during weight reduction. It increases metabolism, enhances strength, and helps to balance hormones. Women steadily lose muscle as they get older, which decelerates their metabolism and contributes to unnecessary weight gain or lethargy. Hence, gaining and maintaining lean muscle becomes imperative.
And it all starts with the right foods to gain muscle for females. The right bites build the right body. Think protein-packed plates, clean carbs, and fats that fire up your gains. Whether you're trying to tone up, drop inches, or feel stronger, what you eat makes all the difference. These 12 expert-approved power foods, packed with clean protein, healthy fats, and energising nutrients, will help build lean muscle while keeping your body balanced. Plus, with a calorie guide included, hitting your body goals just got simpler and smarter!
Table of Contents
- Which Food Grows Muscle Fast? 9 Best Foods to Gain Muscle For Females
- How Can Females Build Muscle Fast? 5 Important Strategies
- How Many Calories Should I Eat to Gain Muscle As a Female?
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
Which Food Grows Muscle Fast? 9 Best Foods to Gain Muscle For Females
Let’s have a look at this extensive list of foods to gain muscle for females fast:
1. Whole Eggs
Eggs are rich in leucine, an amino acid crucial for post-workout muscle repair. But it's the whole egg, not just the whites, that gives the best bang for your buck. A study from The American Journal of Clinical Nutrition shows that consuming whole eggs after training increases muscle-building response by 40% more than egg whites alone. Yolks contain vital nutrients like vitamins D and B12, which support muscle function too.
2. Chicken
Chicken breast is one of the best high-protein foods for muscle development. A skinless, medium-sized 120g breast contains 35.5g of protein, perfect for muscle repair and growth. In a recent study, women who ate around 4 ounces of chicken daily and trained three times a week saw significantly more gains in muscle strength and size compared to those taking a placebo.
Also Read: 9 Health Benefits of Chicken Biryani & Healthy Tips | ToneOpEats
3. Soy Beans
Soya beans are a complete protein source if you're following a plant-based diet because they include all nine of the essential amino acids required for muscle growth. They are a muscle-building treasure, containing roughly 36g of protein per 100g. For vegans who want to build lean muscle without eating meat, the tofu health benefits, tempeh, and other soy-based foods are great.
4. Cottage Cheese
Cottage cheese delivers 25g of protein per cup, making it a brilliant dairy option to support your gains. It’s rich in leucine and other amino acids essential for protein synthesis and recovery. Plus, it contains calcium and magnesium, minerals needed for healthy muscle contractions. You can enjoy cottage cheese recipes anytime—before a workout or as a bedtime snack.
5. Fish
Fish is a high protein source, with 21.8 grams per 3-ounce serving. Regularly eating fish, such as salmon, has been demonstrated to help grow muscle mass and gain strength. One study discovered that older persons who ate 150-170 grams of fish for lunch twice a week for ten weeks had considerably enhanced muscular mass and strength compared to the baseline.
Fish is also high in omega-3 fatty acids, which have been linked to increased muscle growth. To get complete benefits for omega-3s, consider adding Fish Oil Capsules or Krill Oil Capsules.
6. Greek Yoghurt
Greek yoghurt contains more lean protein than normal yoghurt, making it a better muscle-building option. An 8-ounce portion of Greek yoghurt contains 22.7 grams of protein, whereas the same quantity of normal yoghurt contains only 11.9 grams.
Eating Greek yoghurt after resistance training sessions will help you grow muscle mass. In one study, men who drank 200 grams of Greek yoghurt three times per day on weight training days and 150 grams on non-training days gained much greater muscle mass and strength than men who took a placebo.
7. Lentils
Lentils offer a mix of plant protein (17.9g) and complex carbohydrates (39.8g) per cup, making them excellent for post-workout meals. They help replenish muscle glycogen while providing protein for repair. Lentils are also fibre-rich, supporting digestion and overall nutrient absorption for better muscle gains.
8. Almonds
Almonds are not just a tasty snack—they're a plant-based protein and healthy fat combo perfect for muscle building. A 100g serving provides about 21g of protein along with vitamin E, magnesium, and antioxidants that reduce muscle damage and inflammation. Eating a handful post-workout helps with muscle recovery and adds clean calories to your diet.
9. Kidney beans
Don’t underestimate beans! Kidney beans have around 8g of protein per 100g, and when paired with whole grains like brown rice, they form a complete amino acid profile. They’re rich in fibre, which supports gut health, crucial for nutrient absorption. If you’re looking for a vegetarian high-protein diet for muscle building or are budget-conscious, beans are your muscle-building bestie.
10. Quinoa
Quinoa is one of the few plant foods that contains all nine essential amino acids, along with fibre, magnesium, B vitamins, calcium, phosphorus, vitamin E, potassium, and iron. Each 100g of cooked quinoa has approximately 5 grams of protein.
11. Peas
Peas are an underutilised source of muscle-building protein and muscle-fueling carbohydrate. With 14 grams of carbs and 5 grams of protein per 100 grams, this outstanding protein and carb combination creates the ideal post-workout environment for muscle development. According to a Cambridge University Press publication, peas' vitamin and mineral composition may play an essential role in disease prevention. When combined with rice and beans, they provide a complete amino acid profile.
12. Oats
Oats are an excellent post-workout food for replenishing your muscles with the energy they require to ensure proper recovery and readiness to power through your next workout. Aside from the energy they provide, oats are a unique grain that contains up to 11 grams of protein per 100 grams.
Also Read: Indulge In These 4 Power-Packed 40-gram Protein Meals
How Can Females Build Muscle Fast? 5 Important Strategies
Follow these important tips to build muscle fast:
1. Lift More Weight
Women often avoid lifting heavier weights out of fear of bulking up, but trust us—that’s a myth. Women don’t produce as much testosterone as men, so strength training leads to lean, toned muscle rather than bulk. Start small, like 2.5 kg dumbbells, and gradually increase the weight as your strength improves. Consistency is key to sculpting muscle.
2. Select the Right Moves
Your workout routine matters. Choose compound movements that target multiple muscle groups at once. Exercises like squats, lunges, push-ups, tricep dips, and deadlifts activate your core and major muscle groups. Add bodyweight training or weights depending on your fitness level. The more muscles you work, the faster you'll gain lean mass.
3. Pay Attention to Your Reps and Sets
It matters as much as how often. If you are lifting heavier, do fewer repetitions (6–10). When lifting lighter weights, do more repetitions (12–15). Organise your workout into 3–4 sets per exercise. This balance will allow you to develop strength and endurance in the long term for muscle development.
4. Add HIIT to Your Routine
High-Intensity Interval Training (HIIT) includes exercises like burpees, jump squats, and high knees that burn fat while building lean muscle. It’s a time-efficient way to challenge your body. Research from the Journal of Science and Medicine in Sport shows that HIIT helps improve muscle tone, metabolism, and stamina when done 2–3 times a week.
5. Contract Your Muscles Properly
Proper muscle engagement and contraction during exercises ensure that you’re working the right areas. Don’t rush your reps—slow, controlled movements help you feel the burn. Squeeze your muscles at the peak of each movement, and try holding positions for 2–3 seconds to maximise tension and boost muscle development.
How Many Calories Should I Eat To Gain Muscle As A Female?
To calculate how many calories you need, follow these steps:
Step 1: Estimate Your Maintenance Calories (TDEE)
To build muscle, first know how many calories you need to maintain your current weight—this is your TDEE. Use this simple formula:
- Multiply your weight (in pounds) by 10.
- Adjust based on activity level:
- Sedentary: x 1.2
- Light activity: x 1.375
- Moderate: x 1.55
- Heavy exercise: x 1.725
- Very heavy: x 1.9
Example: For a 160-pound woman doing moderate workouts:
- 160 × 10 = 1,600
- 1,600 × 1.55 = 2,480 (TDEE)
Step 2: Create a Calorie Surplus
To grow muscle, eat more than your TDEE.
- For lean gains: add 5–10% more calories.
- For faster results: add 15–20%, but watch fat gain.
Example: 2,480 + 15% (372) = 2,852 calories/day
Step 3: Balance Your Macros
After you've decided on a calorie target, break it down:
- Protein: 10–35% (essential for muscle repair)
- Carbs: 45–65% (fuel your workouts)
- Fats: 20–35% (support hormones and recovery)
Step 4: Adjust & Monitor
Every two to four weeks, reassess your needs as your body composition changes.
- If you're gaining fat too quickly, cut back slightly.
- If muscle growth is too slow, add 100–200 calories a day and reassess. Keep tracking your strength and measurements—not just the scale.
Also Read: How Much Protein Do I Need In A Day? Try These 6 Easy High-Protein Recipes!
Dietitian’s Recommendation
As an expert, I believe that eating a well-balanced diet rich in nutritious, high-protein foods is crucial for building muscle and gaining strength. These foods to gain muscle for females can help you build lean muscle, repair muscle tissue and support during workouts. I would also advocate eating carbohydrates and lipids to offer fuel for exercise and physical activity.
Dt. Lavina Chauhan
The Final Say
Gaining muscle is not only about looks; it's an investment in strength, health, and self-esteem. A well-nourished, lean physique moves more efficiently, burns more calories at rest, and remains firmer as the number on the scale decreases. With the right foods to gain muscle for females on your plate, your fitness becomes a smooth and sustainable process. Prioritise your plate the way you prioritise your workout—because real transformation begins in the kitchen. Choose smart, eat strong, and let your body show what it’s truly capable of.
FAQs
1. How can a skinny girl build muscle?
A skinny girl can build muscle by following a structured strength training routine, eating a calorie surplus with plenty of protein, and ensuring enough rest and recovery between workouts.
2. What is the easiest muscle to build for a woman?
The biceps, triceps, and quadriceps are among the easiest muscles to build, as they respond quickly to resistance exercises such as curls, push-ups, and squats.
3. Which fruit is best for muscle gain?
Bananas are excellent for muscle gain, as they provide quick energy, potassium for muscle function, and easily digestible carbohydrates to support workouts and recovery.
References
- https://www.healthshots.com/fitness/muscle-gain/5-tips-for-women-to-gain-muscle-at-home/
- https://www.healthshots.com/fitness/muscle-gain/5-tips-for-women-to-gain-muscle-at-home/
- https://www.health.com/what-to-eat-to-build-muscle-9552886
- https://www.menshealth.com/uk/nutrition/a26552932/best-muscle-food/
- https://draxe.com/nutrition/eat-gain-muscle/
- https://www.trifectanutrition.com/blog/how-many-calories-should-i-eat-to-gain-weight?srsltid=AfmBOoqDdn4RtkObdfreDdRtHgsDwFwJtaY4bbGZcT7A1nOn8Mqb_ueA
- https://www.aroleap.com/blogs/muscle-gain-essentials/the-amount-of-calories-to-gain-muscle
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