Generic selectors
Exact matches only
Search in title
Search in content
Post Type Selectors

Say Yes to 17 Muscle Building Foods

Muscle-building foods are important for anyone looking to increase muscle mass and strength. Many different types of food can benefit this goal, so it is important to find the right ones for you. Muscle-building foods can be found in various forms, but the most effective way to boost muscle growth is by including quality protein and healthy fats in your diet. Muscle-building foods are essential to anyone looking to pack on muscle. They provide the nutrients and protein your muscles need to grow and help suppress the appetite, so you’re less likely to overeat. Be sure to ask your holistic doctor about the benefits of muscle-building foods that are good for you. 

Gaining muscle has as much to do with the type of food you eat as the number of hours you spend in the gym. It’s the muscle-building food itself that is more responsible for building muscle than working out. Proper exercises are still important, but muscle foods are vital. Below are the top 15 muscle-building foods recommended to build muscles. 

Top 17 Foods For Building Muscle

1. Eggs

Eggs are packed with protein, around 6 to 8 grams per egg. They are also rich in vitamins, zinc, iron, and calcium. It is no wonder then that they are termed as one of the most complete muscle-building foods available.

2. Fish Oil

The anti-inflammatory properties of fish oil aid in recovery following a strenuous workout resulting in you being able to exercise more. It even speeds up metabolism.

3. Turkey

The turkey is in fact a major muscle-building food and an excellent source of protein. This type of mean is also a good source of up to 11 vitamins and minerals and even selenium, which is known to prevent certain types of cancer.

4. Quinoa

A 100-gram serving of Quinoa includes 14 grams of protein combined with essential amino acids. A welcome addition of carbohydrates to your muscle-building meal plan.

5. Steel-Cut Oats

Oatmeal is not just breakfast for the aged; it is healthy, filling the grain with a perfect blend of carbs, fiber, protein, minerals, and vitamins. Steel-cut oats are digested much slower than other foods resulting in you feeling fuller for longer.

6. Pineapple

Who knew pineapple was a muscle-building food.  A rich source of the protein-digesting enzyme named bromelain, pineapples, has been known to reduce muscle inflammation, making it a great post-workout meal.  But be sure not to consume high amounts since pineapples have a high glycemic index. 

7. Spinach

This vegetable contains phytoecdysteroids that can increase muscle growth by up to 20%, provided you eat 2 pounds of it every day. No wonder Popeye carried a can of it wherever he went.

8. Sweet Potato

A treat for the taste buds, sweet potatoes also seem to pack a punch in the muscle-building department. They help replenish energy stores, are packed with vitamins and minerals, and even help you maintain blood sugar levels.

9. Wild Salmon

Salmon is an important source of protein that includes Omega-3 fatty acids. Wild salmon helps speed up metabolism, thus ensuring you get leaner faster. If you don’t get time to eat wild Salmon regularly, take an omega supplement that contains fatty acids. 

10. Pea  Protein

It is commonly used by fitness experts and muscle trainers, it is a fast-absorbing protein that contains amino acids critical to maintaining and building muscle structure. A pea protein shake that is high in protein can help weight management.

11. Broccoli 

Your mother was right to force-feed you broccoli for dinner every night. Termed one of the best foods to eat after a workout, broccoli is packed with vitamins, minerals, and fiber, making it a complete muscle-building meal.

12. Chocolate Milk 

For those with a sweet tooth, this is practically a godsend. According to a study published in the International Journal of Sports Nutrition and Exercise Metabolism, chocolate milk ranks just as high as other sports drinks in terms of increasing total exercise output and delaying exhaustion. Chocolate is a great source of both protein and calories. A one-ounce piece of dark chocolate contains about six grams of protein and 200 calories. It also contains antioxidants that can help protect your muscles from damage. Soy, almond, and coconut milk are great alternatives to dairy-based milk. 

13. Almonds

Almonds do more than just improve your memory. Apart from being an important source of protein, they contain a great amount of Vitamin E, which is essential for building strong muscles. This powerful anti-oxidant helps you recover faster from an intense workout.

14. Cottage Cheese

Contrary to what most believe, cottage cheese is one of the best muscle-building foods you can find. This is because it contains up to 28 grams of protein in just one cup. Those proteins include fast and slow digestion proteins, ensuring you don’t feel hungry soon after.

15. Lean Red Meat

Beef need not be your only source of red meat protein. Venison and buffalo are also loaded with protein, B vitamins, iron, phosphorous, selenium, zinc, and copper.

16. Legumes

Beans, legumes, and tofu are all excellent muscle-building foods. Beans are a great source of protein and fiber, legumes are high in antioxidants, and tofu is a good source of protein and calcium. These foods are all low in fat and calories but high in nutrients. They are also affordable and easy to prepare. Legumes like chickpeas, peanuts, black beans, green peas, lima beans, kidney beans, black-eyed peas, and navy beans are high in protein. They are great for building muscles.

17. Nuts and Seeds

Nuts and seeds are great muscle-building foods. They’re high in protein and healthy fats, essential for building muscle. Additionally, they’re packed with vitamins and minerals that support muscle growth. Some of the best nuts and seeds for building muscle include:

-Almonds are high in protein, magnesium, and vitamin E. They’re also a good source of fiber, which helps keep you feeling full after eating them.

-Walnuts: Walnuts are another good source of protein, magnesium, and omega-3 fatty acids. They also contain antioxidants that can help protect your muscles from damage.

-Pumpkin seeds are high in protein, zinc, and magnesium. They’re also a good source of omega-3 fatty acids and antioxidants.

-Sunflower seeds are a great source of protein, minerals, and nutrients. Sunflower seeds are high in magnesium, potassium, and zinc, which are essential for muscle growth and repair. In addition, sunflower seeds are a good source of healthy fats and fiber, which are important for overall health and well-being. 

– Cashews are another good example of a muscle-building food. They are high in protein and calories, as well as magnesium, which is important for energy production and muscle contraction.

In conclusion, consuming protein-rich foods can be easy now that you know which foods are high in protein.  Keep track of your daily food intake to make sure that you are getting adequate daily protein. Muscle-building foods are not only packed with protein but also contain many other nutrients that are beneficial to your health.  Ensure you incorporate various muscle-building foods into your diet to achieve a healthy muscle mass and optimum health. 


Follow us on Facebook, Pinterest, Twitter, LinkedIn, and Instagram  

About Author

Picture of  Ava Bell-Taylor, M.D

Ava Bell-Taylor, M.D

Ava Bell-Taylor, M.D., originally from Atlanta, Georgia, received her Bachelor of Science degree from Spelman College. She later received her medical degree from Morehouse School of Medicine. She completed her Family Practice training at Floyd Medical Center in Rome, Georgia and her psychiatry residency at Emory University School of Medicine. Dr. Bell-Taylor has extensive post-graduate medical training in Functional, Integrative, and Anti-Aging Medicine. She is certified in Functional Medicine. Ava Bell-Taylor, M.D. is a holistic doctor with a focus on functional and integrative medicine. Combining functional medicine with her knowledge of conventional medicine has enabled Dr. Bell-Taylor to help many patients suffering from depression, anxiety, insomnia, attention-deficient, dementia, and eating disorders. Dr. Bell-Taylor specializes in functional medicine with a special emphasis on how hormone disorders, environmental factors, lifestyle choices, and nutritional deficiencies contribute to brain dysfunction, like depression, attention deficiency, anxiety, insomnia, dementia, and other chronic medical illnesses. Dr. Ava Bell- Taylor is the co-author with her husband, Eldred B, Taylor, M.D, of two must-read books, Are Your Hormone Making You Sick? and The Stress Connection: How Adrenal Gland Dysfunction Effects Your Health.

Leave a Comment