why eating a varied diet is useful.
For example, legumes can be combined with grains such as:
* rice
* oats
* whole-grain bread
* quinoa
You do not need to combine complementary proteins in every single meal; eating a varied diet throughout the day is generally sufficient.
## 6. Whole Grains
Whole grains are sometimes overlooked in muscle-building diets because they are not as protein-rich as eggs or meat.
But they provide something equally important: **energy**.
Resistance training depends heavily on carbohydrates, and whole grains can help maintain muscle glycogen stores.
Useful choices include:
* oats
* brown rice
* whole-grain bread
* barley
* whole-grain pasta
* bulgur
Whole grains also provide:
* fiber
* B vitamins
* magnesium
* iron
* small amounts of protein
### Why carbohydrates matter for muscle growth
If carbohydrate intake is extremely low, intense exercise may feel harder and performance can suffer.
Eating enough carbohydrates allows protein to be used primarily for repair and growth rather than being relied upon as an energy source.
## How Much Protein Do You Need to Build Muscle?
There is no single perfect number for everyone.
Protein needs depend on factors such as:
* body weight
* training volume
* age
* calorie intake
* fitness level
* whether you are gaining or losing weight
People
