Eating right means you'll see those gains in the gym. That's where food comes in. A smart, balanced diet-especially one packed with high-quality protein, can make a major difference in your results.

Eating 1.6-3.1 grams of protein per kilogram of body weight is effective for building muscle. You can eat complex carbohydrates for energy and to replenish muscle glycogen. Adding healthy fats to your ...

Share on Pinterest While some foods can help you build muscle, others can make it more challenging. Halfpoint Images/Getty Images For many, health and fitness goals might include building more muscle.

Spending time at the gym isn't the only thing that can help you build muscle. While putting in time at the gym is the first step, eating well also makes a major difference. Building muscle requires ...