8 Of The Best Muscle Building Foods

By Shaun Snyder — March 10, 2018

Gaining muscle mass is not just about eating everything you can get your hands on you need to choose the best muscle building foods for growth. Your ability to gain muscle has as much to do with what you eat as how hard you push yourself in the gym.

To gain muscle mass, you need an ideal balance of nutrients and muscle building foods at every meal. Diet is the single most important part of your overall bodybuilding program. If your diet isn’t in check you will never achieve the physique of your dreams. But if you include these foods you’ll ensure that your time spent in the gym isn’t a waste of sweat.


The chicken breast is the ultimate high protein muscle building food. It is the most common protein found on the plates of bodybuilders and guys wanting to build muscle mass. For every 100 grams of chicken breast, you get 30 grams of protein with minimal fat and is packed with carbs and low in fat, making it an ideal muscle building food. It’s relatively inexpensive, easy to cook and can be served in many different ways and as part of a variety of dishes.


Popeye the cartoon sailor may have been right to claim that spinach builds muscles. Scientists have shown that, in laboratory tests, chemicals in spinach do help to build muscle, speeding up the body’s conversion of protein into muscle mass.

For those looking to increase their muscle mass, the team estimates that humans would have to eat more than 2.2lbs (one kilogram) of spinach every day. While you can’t eat that much every day you can still use it in salads, stir fries and more.


An egg is one of the most complete and versatile high protein muscle building foods available. Whole eggs provide a quick, easy source of protein at 6 to 8 grams per egg. They’re also rich in vitamins, zinc, iron and calcium, making them one of the most complete muscle-building foods out there. For an ideal muscle mass mix try using a ratio of four egg whites and one egg yolk in your next omelet to reach a higher level of protein in your muscle meal.


Red meat can be a great muscle-building food because it is high in protein. As a muscle building, food, it is a major source of vitamin B, phosphorous, iron, zinc, all of which are important nutrients for a muscle mass food. Make sure you choose the right lean cut for all the high protein muscle mass food benefits without the unwanted fat choose the wrong one and you could be sending your buff-to-blubber ratio in a downward spiral.


Oats are another staple muscle building food for body builder. Oats provide a blend of carbohydrates, fiber, protein, minerals and vitamins. The body digests steel-cut oats slowly, meaning you stay fuller for longer Oats as a muscle building food are also low in fat, high in fiber and contain essential vitamins and minerals for building muscle mass.


When it comes to a great all-around food to build muscle, the trophy goes to salmon. It is loaded with protein and omega-3 fatty acids, key nutrients to build and repair muscle tissue, and to keep your hunger in check. You can also cook salmon several different ways.


Sweet potatoes are one of the tastiest and more convenient options to replenish energy stores and fuel the muscle-building process. They are easy to make and delightful to eat. Sweet potatoes are complex carbohydrates with vitamin A and vitamin B and they contain fiber and can help you feel full.


Cottage cheese is one of the cheapest, highest-protein foods you can eat. A twenty gram serves of low-fat cottage cheese contains around 10g of muscle building protein. Cottage cheese is a great go-to the protein source, especially before bed. It prevents your muscles from being used as an energy source while you fast during the night. It also contains good bacteria that can help you break down and absorb all the nutrients you need to build muscle mass.

For awesome recipes using these muscle building ingredients, checkout the Recipe’s Section of our site.

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