The #1 Protein to Increase Muscle Mass

Ask any sports dietitian, and they’ll tell you they’re always fielding questions about how to build more muscle. Of course, eating enough protein is key. However, getting the protein you need for muscle-building isn’t just about focusing on how many grams of protein you eat each day. It’s also important to consider the quality of that protein and the nutrients that come with it. So, we asked sports dietitians to share their top protein for building muscle. And the answer isn’t chicken breast or steak. It’s salmon. 

What makes salmon such a winner? “Salmon is a top-tier protein for building muscle because it delivers high-quality protein alongside powerful nutrients that support recovery and growth,” says Amy Goodson, M.S., RD, CSSD, a sports dietitian and host of The Sports Nutrition Playbook podcast. Read on to learn how this nutrient-packed fish can help you build more muscle.

How Salmon Can Increase Muscle Mass

Packed with High-Quality Protein

Salmon is swimming with strength-building nutrients, especially high-quality protein. That’s because salmon’s protein contains all nine of the essential amino acids your body needs for optimal muscle growth and repair. Just one 3.5-ounce serving of wild salmon packs 22 grams of protein. To put that into perspective, the International Society of Sports Nutrition recommends consuming between 20 and 40 grams of protein per meal for optimal muscle building.

In addition, salmon is also rich in leucine, an amino acid that plays a major role in muscle building. Yasi Ansari, M.S., RDN, CSSD, a sports dietitian and a spokesperson for the Academy of Nutrition and Dietetics, explains that it does this by acting like a light switch that turns on and activates the muscle-building process. 

Rich in Anti-Inflammatory Omega-3 Fats

Many people push themselves to work in extra reps in the weight room and gulp down protein shakes post-workout. But it’s just as important to fuel your body with nutrients that support recovery, like the long-chain omega-3 fats EPA and DHA. These particular omega-3s are far more readily absorbed and utilized in the body than plant omega-3s. And salmon happens to be loaded with them.

If you’re wondering what makes DHA and EPA such a win for muscle health, consider the results of a meta-analysis. After investigating the results of four studies, researchers concluded that a combination of omega-3 supplements and resistance training significantly improved muscle strength. They suspect this is due to omega-3s’ dual ability to reduce inflammation and speed muscle recovery. Omega-3s’ anti-inflammatory action may also be why they have been shown to reduce post-exercise muscle soreness, says Goodson. They also support muscle cell membrane health, which is crucial for muscle development, she adds. 

Excellent Source of Vitamin D

Salmon is a stellar source of vitamin D. What makes this nutrient such a big deal for your muscles? Research has found that in addition to helping build muscle, vitamin D may also improve strength and athletic performance. Conversely, low vitamin D levels have been linked to muscle loss. Like omega-3s, vitamin D may also reduce inflammation for faster post-exercise recovery.

As beneficial as vitamin D is for muscle health, many people fall short on this hard-to-get nutrient. The good news is salmon is one of the few natural food sources that provide a healthy dose, says Goodson. Just 3 ounces of cooked sockeye salmon provides 71% of the Daily Value for vitamin D. 

Tips to Enjoy Salmon

There are countless ways to incorporate salmon into your routine, whether fresh, frozen or canned. Here are some of our favorite and easy ways to enjoy more of this muscle-building fish.

• Build a Salmon Bowl: Salmon makes the perfect protein base for just about any grain bowl. Try a Salmon Power Bowl or spice up your plate with our Jerk-Spiced Salmon & Quinoa Bowl with Mango Vinaigrette.
• Bake a Sheet-Pan Meal: Goodson’s favorite recipe is our Lemon-Garlic Sheet Pan Salmon with Potatoes and Green Beans, thanks to its balance of carbs, high-quality protein and colorful produce. It’s also quick and easy to put together.  
• Enlist Canned Salmon: Canned salmon is a convenient, budget-friendly way to score omega-3s and protein. Since it’s ready to eat, simply pop open a can and dump it into a salad. Or, mix it with a mashed avocado or Greek yogurt and spread it on a piece of toast. It’s also a winner in our Crispy Salmon Cakes with Creamy Cucumber Salad. 
• Go Frozen: If frozen fish isn’t on your radar, it should be. Did you know you can cook it straight from the freezer, no defrosting required? Simply rinse, pat dry and pan-fry, grill or bake it. Never tried it before? This cheat sheet spells out everything you need to know. 

Other Strategies to Increase Muscle Mass

• Meet your total nutrient needs: Although it may be tempting to home in on one nutrient for muscle growth, Ansari recommends ensuring you’re meeting your total daily calorie, carb and fat needs, too. If you could use some help figuring out your numbers, working one-on-one with a registered dietitian can help.
• Strength-train: To build and maintain muscles, you have to challenge them with strength-training exercises. This can include lifting free weights like dumbbells, using weight machines, or doing body-weight exercises like squats, lunges or pushups. 
• Get your zzz’s: Your body needs sufficient sleep to support muscle recovery and stimulate muscle growth, says Goodson. Aim for seven to nine hours nightly. 
• Drink up!: Believe it or not, staying hydrated helps maintain muscle mass, too. That’s because fluids support nutrient delivery for optimal muscle function, adds Goodson. So, make sure to hit your daily water quota. 
• Spread out your protein intake: Don’t just rely on one big salmon dinner and call it a day. Since your body can’t store protein, you’ll want to spread your intake across meals and snacks. Goodson recommends eating roughly 20 to 30 grams of protein every three to four hours. 

The Bottom Line

If building more muscle is a goal, think salmon. Dietitians say it’s the No. 1 protein to increase muscle mass. This delicious fish contains all nine essential amino acids for the high-quality protein your muscles need for growth and repair. Salmon is also rich in muscle-supporting omega-3 fats and vitamin D. You can enjoy salmon fresh, frozen or canned. While a grilled or broiled salmon fillet is always delicious, there are loads of tasty ways to work salmon into your meals. So, add it to salads, transform it into burgers or use it to top grain bowls for tasty, versatile, muscle-building meals!