Foods that can build muscle include the following: 1. Lean beef, lean beef contains a variety of ingredients that contribute to muscle growth, including iron, zinc and B vitamins, and more importantly, it provides the body with high-quality protein that promotes muscle growth. 2. Chicken, chicken is an excellent source of high-quality protein that is important for muscle maintenance and repair, bone health and weight maintenance. 3. Dry cheese, cheese is almost entirely It is pure casein, which is a slow-digesting protein that is ideal for muscle maintenance. Cheese is also an excellent source of vitamin B12, calcium and other important nutrients.4. Eggs, eggs contain high quality protein, nine essential amino acids, choline, and vitamin D, which are very effective for muscle building.5. Fish, fish contains protein and less fat, which can maintain the normal function of body processes.