Boosting muscle mass requires a combination of exercise, rest, and a well-balanced diet. A recent article highlights eight essential foods that can help increase muscle strength. These include eggs, fish (such as salmon and tuna), nuts (like almonds and walnuts), soybeans, dairy products like Greek yogurt and cottage cheese, and extra virgin olive oil. Quinoa is also recommended due to its high protein, fiber, and carbohydrate content. Aiming for 0.7-0.8 grams of protein and 1.8-3.2 grams of carbohydrates per pound of body weight daily can support muscle growth.

Source: https://www.cnet.com/health/nutrition/if-you-want-to-build-your-muscles-eat-these-8-essential-foods/#ftag=CAD590a51e