Building and maintaining muscle requires more than just exercise—it’s about fueling your body with the right nutrients. Not eating enough calories or protein can lead to muscle loss, slower recovery, and a lack of progress in your fitness journey. Choosing the right foods at the grocery store, like lean proteins, complex carbs, and healthy fats, is essential to support muscle growth and overall strength.
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Fitness coach Eric (@ervc.fit) recently revealed his must-have grocery items for building muscle, toning up faster, and increasing your protein intake. Keep reading to discover all his top recommendations!
1. Best carbs
Eric says you should look for high-protein, calorie-dense options. "These foods pack more calories without taking up a lot of volume in your stomach.
He says to start with carbs because carbs will "give your body the fuel that it needs to train hard." He recommends bagels, tortilla wraps, rice, pasta, quick oats, and cream of rice for carbs.
Bagels and tortilla wraps are convenient carb sources, and choosing whole grain varieties boosts fiber and nutrient intake. Similarly, rice and pasta are excellent for sustained energy, particularly when opting for brown rice or whole grain pasta, which offer more vitamins, minerals, and fiber compared to refined options. When possible, choosing organic versions of these foods can be beneficial as they are free from synthetic pesticides and additives, ensuring a cleaner, more nutrient-dense option for your diet.
2. Protein
“Protein is responsible for repairing the muscle tissue that we break down during our training sessions as well as helping you build new muscle tissue," Eric states.
Some of the best options include lean ground beef, steak, boneless skinless chicken thighs, turkey sausages, and salmon.
3. Healthy fats
Eric says healthy fats are “good for regulating hormone health,” as well as being "our body’s secondary energy source.”
Some good healthy fat options he suggests are avocados, peanut butter, whole eggs, almonds, or cashews. He also advises cooking with either canola oil or avocado oil.
