Top Foods for Building Muscle

foods for building muscle

Nutritious foods for building muscle

When we exercise, small tears build up in our muscles. When you lift weights and build muscle, this is the process of learner or bigger – by tearing muscles and repairing. When your muscles repair, they use amino acids to build cells.

That’s where the protein comes in! Without a sufficient amount of protein your muscles will not be able to repair itself properly. If your goal is to gain lean muscle mass, you should focus on a high-protein diet that is very important for muscle gain, but not all about protein; there are also great foods that can help you get the lean muscles you need. Carbohydrates and fats are also important to give your body the fuel and nutrients it needs to function properly.

Not sure where to start? Here are our top 20 foods for building muscle. So, hold the dumbbell in one hand and the shopping cart on the other, lets get to it.


This list of the 20 top foods for building muscle without eggs. Eggs contain high levels of protein, healthy fats, and other essential nutrients such as B vitamins and choline. Proteins are made up of amino acids, and eggs contain a large amount of amino acid leucine, which is essential for muscle gain. Also, B vitamins are very important in various processes in your body, including energy production.

Cottage Cheese

Not many people know this, but cottage cheese is probably the purest protein. This is especially helpful for people who have no choice but to go without food for a long time. Cottage cheese is also an excellent source of vitamin B12, calcium, and other essential nutrients.

Lean beef


This should be the basis of your diet if you want to gain muscle mass. Beef is loaded with all sorts of nutrients for muscle growth, including iron, zinc, and B-vitamins. Most importantly, it provides your body with high levels of protein (not all proteins are equal), as well as high levels of amino acids that work with insulin to promote muscle growth.

For those trying to lose weight, this should be good news – a 3oz cold beef supply provides about protein equivalent to 1.5 cups of beans but only half the calories.

Chicken breast

Skinless chicken breast (approximately 175g) contains approximately 55 grams of total protein and about 2 grams of saturated fat, making it an independent choice over drumsticks or thighs. It also contains high levels of selenium, which protects cells from the enormous amount of free radicals caused by your workout.


Peanuts are a must for anybody who is struggling to put on weight. One ounce of cashew or almonds contains 150-170 calories. Peanuts are a perfect blend of protein, fat, and fiber, allowing you to get the calories you need. Nuts are also extremely nutritious, which makes it a great thing to eat during the day if you need to increase your calorie intake.

Olive oil

Olive oil contains monounsaturated fats. This oil prevents muscle and joint damage. Apart from this, olive oil also contains omega-3 fatty acids, which promote heart health. Olive oil also has anti-inflammatory properties that help with muscle pain and recovery aids.


foods for building muscle

Almonds are rich in vitamin E that benefits your muscles. They also contain antioxidants and help you regain post-training training faster than usual. Almonds are also a great source of protein and fat, making them ana great pre-workout snack.

Lenses and chickpeas: If you are a vegetarian who is just trying to achieve muscle building, lentils and chickpeas are important to you. This is because they contain proteins that your body needs that are contraindicated in non-vegetable sources.


Beans are actually a fat-burning food, which builds body tissue. Beans are a great source of protein that includes fiber, which will give you the energy to build the muscles you want. One cup of black beans contains 12 grams of protein and 9 grams of fiber; They are also rich in folate, a B-vitamin and copper, which strengthens muscle. In addition, research has shown that eating only three-quarters of a cup of beans daily accelerates weight loss.

Greek yogurt

foods for building muscle

Packed with nutrients that nourish the body’s tissues, Greek yoghurt is ideal for your workout. This is a very good source of calcium, protein and vitamin D. Vitamin D is definitely important for your bones – you need strong and healthy bones to nourish muscle.


Tuna is very lean rich and protein especially when compared to animal protein.

Pork Tenderloin

Pork tenderloin is lean and contains lots of protein, making it a good food for building muscle.


foods for building muscle

Oysters may not be a well-known muscle diet, but a supplement of more than 20 grams of protein (and just five grams of fat) per 100g, with a nutritional profile. Compared to chicken, oysters contain more than eight times as much iron, and about 50 times the amount of zinc.

Turkey breast

At 29 grams of protein per 100g, turkey is another great protein supplement. It is also high in zinc, essential for protein synthesis and helps your body maintain healthy testosterone levels.

Soy beans

If your goal is to build muscle, beans are the most reliable option. Unlike other vegetable protein sources, those small plants contain all nine essential amino acids, making them an essential food for vegan looking to build muscle. Tofu, tempeh, and other vegetable meats are made with soy, weighing 36 grams per 100g.


Although it does not contain as much omega-3 fatty acids as salmon, tilapia is another protein-rich seafood. A 3-ounce (85-gram) supply provides 21 grams of protein, as well as a good amount of vitamin B12 and selenium.

Vitamin B12 is essential for the health of your blood and nerve cells, allowing you to do the exercise you need to gain muscle.

Protein Powder

foods for building muscle

While any nutritious diet should focus on a balanced diet, there are times when dietary supplements can help. If you are striving to get enough protein from a diet alone, you may want to consider adding protein powder supplement to your daily routine. Dairy powders, such as whey and casein, are some of the most popular. However, there are other options. Some powders use soy, pea, beef or chicken protein. You can find different types of protein powders online.


foods for building muscle

Milk provides a mixture of protein, carbohydrates, fats and its one of the best foods for building muscle. Like other dairy products, milk contains fast- and slow-digesting proteins. In fact, numerous studies have shown that people can increase their muscle mass by drinking milk in conjunction with weight training.

Brown Rice

Although cooked brown rice provides only 5 grams of protein per cup (195 grams), it contains the carbohydrates you need to fuel your physical ability. Consider eating healthy carbohydrates such as brown rice or quinoa during the hours leading up to your exercise. This can allow you to exercise harder, giving your body a greater boost to your muscle growth.

In addition, some studies have shown that rice protein supplements can produce as much muscle gain as whey protein during a weight training program.


Water is very important because over 60% of our body is water, almost every process in our body needs water such as digestion, to remove toxins from the body. Lack of water can lead to a decrease in mental function. It is beneficial because it helps maintain high levels of energy, provides flexibility between the joints, regulates body temperature and helps with digestion all of which are essential for improving performance when trying to build muscle.

When it comes to foods for building muscle, hydration plays a big role because it affects protein synthesis while dehydration actually leads to protein degradation.

When your muscle cells are hydrated it helps to promote fusion, hydration creates a space within the muscle cell that is conducive with protein synthesis (muscle growth), but when the cell is dehydrated the cell shrinks, making the area where the cell is more likely to break down easily.

Therefore, the more your muscles are hydrated the more likely you are to build muscle, using protein synthesis and less chance of muscle loss while lack of water will reduce your energy efficiency which can lead to muscle loss.

Taking enough water can also help you lose weight, and research has shown that not only because your metabolism is high but also because water makes you full and you don’t feel hungry.

As for how much water you should drink daily, drink a glass of water every 15 minutes during exercise especially if you are sweating it will ensure you get plenty of water.

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