11 of the Best Muscle Building Foods to Eat


If you are looking to gain muscle it's not all about lifting weights. Nutrition is just as critical in order to gain muscle. We are going to go over muscle building foods that you want to eat during your muscle-building journey. 

Keep reading to learn all about these foods to make sure that your progress does not hit a plateau. 

The Basics

Before we dive into the foods that you want to make sure you are eating, let's go over some basics. In order to gain muscle, your body has to be challenged along with making sure it has the proper nutritional support.

No matter your age you can build muscle, and if you are over the age of 30 you want to make sure that you are doing some type of strength training because at that age your muscle strength and tone begin to decline by 25%.

It is true that you need protein but you also want to make sure that you have the right amounts of carbs and fats in order to ensure your body has the necessary sources of energy. Something else that is important to add are digestive enzymes for bodybuilding. This will make sure that you getting the most out of the nutrition that you are putting in your body.

  1. Salmon

Salmon is typically known for the protein it provides but another advantage of eating salmon is that it is high in EPA and DHA which are omega-3 fatty acids. These fatty acids reduce inflammation which in turn optimizes nutrient partitioning.

  1. Whole Eggs

Whole eggs are great to eat for your post-exercise muscle recovery. Eggs have a large amount of the amino acid called leucines. This is the amino acid that helps with muscle recovery. 

Eggs also have a high-quality protein along with healthy fats. The B vitamins found naturally in eggs are great for producing extra energy as well.

  1. Greek Yogurt

This is not only a high-quality protein and contains double the amount of protein regular yogurt contains but it also is great for increasing lean mass. It has a mixture of slow-digesting casein protein and fast-digesting whey protein. 

This combination is great when increasing lean mass. Greek yogurt also contains vitamin D which is helpful because it allows your body to absorb phosphorus and calcium.

Phosphorus helps create ATP which is the type of energy your body uses and the calcium is needed for your muscles to contract and grow. 

  1. Quinoa

Like we mentioned earlier you don't only need protein for building muscle you also need carbohydrates. To make that clear you need healthy carbs to help give your body the energy it needs.

Cooked quinoa will give you approximately 40 grams of carbs per cup. You will also get protein, fiber, magnesium, and phosphorus. 

  1. Oatmeal

This is another great source of carbohydrates that you can add to your diet. It is low in glycemic index value and it's a food that is not heavily processed. Its low glycemic index value means that it enhances fat loss along with providing more fiber.

  1. Chickpeas

These beans are a source of protein and good carbs. Every cup of canned chickpeas has around 12 grams of protein and 50 grams of carbs. 

You can eat your chickpeas by themselves or you can blend them into hummus and eat along with some veggies. 

  1. Turkey Breast

This will pack a whole lot of protein into your diet. Along with high protein, it is also high in zinc. Zinc is needed for protein synthesis and to help your body maintain healthy testosterone levels. 

Turkey breast is a very lean meat that barely has any fats or carbs. On top of being mainly protein, it helps process the fats and carbs in your body thanks to the B vitamin niacin it has. Having plenty of vitamin B helps you gain muscle over time because it supports your body's ability to exercise. 

  1. Tuna

This is another fish that gives you a great protein punch. Tuna also has large amounts of omega-3 fatty acids to help support your muscle health along with high amounts of vitamin A.

Keep in mind that you don't want to only eat tuna because you can end up with mercury poisoning. Like everything else moderation is key.

  1. Oysters

Many people do not realize how much protein oysters have. The protein is high and the fat is barely existent, making it a great choice when it comes to building muscle. 

Oysters also contain plenty of iron and zinc. 

  1. Soybeans

Plenty of protein in soybeans along with healthy unsaturated fats, minerals, and vitamins. Soybeans also have a good amount of iron, vitamin K, and phosphorus. Iron helps store and transport oxygen to your blood and muscles.

  1. Cottage Cheese

Cottage cheese has casein which is a slow-digesting protein that is perfect for maintaining muscle. If you have a job that requires you to go without eating for long periods of time this is a great food to add to your diet. 

Cottage cheese is also packed with protein and has a good amount of leucine amino acids. Leucine is helpful when building muscle. 

Now You Know the Best Muscle Building Foods

Hopefully, now you feel confident about the best muscle building foods to add to your strength training routine. Now it's time to get to the supermarket and stock up on all of these great foods!

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