20 Amazing Foods To Boost Your Muscles And Health

muscle foods

Foods that helps boost your Muscles and Health

Healthy and nutritious food is required to maintain a good health. With sudden increase in obesity related diseases worldwide, more and more people are giving importance to healthy foods that helps improve their health. Foods to gain muscles and stay in shape are in demand like never before as people are becoming aware of their health benefits. Spending hours at the gym is not enough as your body also require foods to gain muscle and you should not deprive your body from the benefits of certain kinds of food that are also known as muscle foods.

Human body should be fed with different varieties and classes of foods ranging from the simple snacks to proteins, vitamins and carbohydrates that are essential for a healthy body and good muscle gain. Now that you know how important it is to eat healthy along with the exercises, but do not know what to eat to gain muscle, then this article will clear all your doubts and help attain your targets.

foods to gain muscle

1. Eggs

Eggs have had a bad reputation of clogging the arteries, but this has been busted with researches suggesting that there is no link between the dietary cholesterol and heart disease. Eggs have since then gained prominence on the breakfast table as a healthy food and a good source of protein to build muscles.

“Eggs are rich in high quality proteins, essential amino acids, and Vitamin D and right amounts of fat”

muscle foods

An egg is a complete food by itself and plays an important role in the list of healthy diets and for muscle building. Protein is essential to build muscles and without that your muscles won’t grow. The essential amino acids found in the eggs aids in optimal muscle recovery and building various minerals. There are many different ways to cook and eat eggs.

You need to work out the combination that suits your taste. Eggs are very versatile and can be combined with various other foods and can be consumed any time of the day. Eggs are main muscle foods that aids in attaining those toned muscles for every bodybuilder.

2. Nuts

muscle foods

Nuts are powerhouse of nutrition. They are loaded with protein, minerals, vitamins and healthy fats that keep your body pumped-up for the day. Nuts are a must for anyone who wants to build muscles without harming their body. A handful of mixed nuts are a perfect snack while on the go. They deliver good amounts of energy to the body and a handful of nuts have around 160-200 calories. This doesn’t mean that you can eat them as an when you feel like since some nuts are high in calories even though they may be healthy. It is best to eat them in moderation. You can eat them with breakfast cereals for a healthy mix of protein and amino acids. It would be advisable to eat a variety of nuts like walnuts, pistachios, cashews, almonds, macadamia nuts and Brazil nuts instead of sticking to one particular variety. You can carry them with you wherever you go and have them as snacks instead of high calorie sweets and drinks that can do more harm to your health.

3. Protein Shake

muscle foods

Building muscles is not a simple task. It is not only about lifting weights and burning calories. You need to follow a rigorous training routine and also eat significant amount of healthy food. Protein and Carbohydrate recovery shake should be important to build muscles. A shake rich in protein and carbohydrates should be consumed before you hit the gym for optimal muscle growth. According to research conducted by several universities, power nutrition combination prevents excessive muscle breakdown, improves protein synthesis, muscle energy and blood flow to muscles. It also regulates creatine and improves your body’s ability to process and use carbohydrates after a heavy workout session.

4. Full Fat Cottage Cheese with Live Cultures

muscle foods cheese

Cottage cheese is a favorite of athletes. This cheese variety is mild and fresh made from curdled milk. Cottage cheese is rich in proteins, low in fat and high in Vitamin A, Vitamin B and Calcium. Cottage cheese is famous for its muscle building power and this is because of two components primarily Casein and a slow digesting protein found in them. Casein helps in increasing the amino acid level in the blood as if you have consumed whey, another dairy protein. Cottage cheese is rich in good bacteria that helps in breaking down and absorption of nutrients that is required to grow strong and big.

5. Chickpeas

 what to eat to gain muscle

Vegetarians find it difficult to indentify foods to gain muscle. Animal protein is not the only source of protein and vegetarians need not abandon their body building goals. Several vegetarian foods are underrated even though they are good source of protein and one such food is chickpeas. Chickpeas are an any time source of carbohydrates. They contain a significant amount of essential amino acids. Studies have also shown that chickpeas complement grains to form a complete source of protein for vegetarians. This versatile food source contains 45 grams of slow acting carbohydrates per cup along with sufficient amounts of fiber.

6. Lean Beef

muscle foods

Lean Beef should be the staple food for any one who is interested in building muscles and with numerous health benefits there is no reason to not consume them, unless you are a vegetarian. Beef is loaded with nutrients that are conducive to muscle growth including zinc, iron and vitamin-B. It is a rich source of protein like amino acids and creatine. Beef has a good mix of saturated fat that helps support healthy testosterone levels and monounsaturated fat for healthy heart. Moreover, it has been observed that people who eat lean red meat feel less anxious and stressed.

7. Yogurt

Yogurt has several health benefits, but it is primarily known for its active probiotic cultures, high levels of calcium and low fat. For anyone who is into building body muscles, the high levels of protein in the yogurt may be very appealing. It maximizes muscle growth when you workout and aids in repairing the muscles between two workout sessions. This compact snack can be effective before a workout or as a post workout food without making you feel heavy. A cup of yogurt provides the much required fuel for your exercise regime allowing you to stay focused on the job without having to think of your next meal. Yogurt can be combined with fruits and vegetables to enhance the nutrients.

8. Oysters

muscle foods oysters

Oysters are an amazing food that provides human body with numerous and unique nutrients and minerals that are ideal to maintain a healthy body. Oysters helps in boosting the metabolic activity, aids in tissue repair and growth, aids in wound healing and promotes overall healthy body growth by strengthening the immune system. Oysters are particularly rich in zinc, proteins, vitamin D, vitamin B12, iron, copper and selenium. They are a huge source of Omega-3 fatty acids, antioxidants and good cholesterol. Oysters promote blood circulation in the body, helps prevent cardiovascular diseases, protects your body against osteoporosis, improves healing of wounds and strengthens the immune system. The battery of vitamins and minerals found in Oysters are beneficial for building muscles.

9. Lentils

muscle foods lentils

Lentils are a rich source of proteins and helps improve heart health, aids digestion, helps control diabetes and cancer to some extent, prevents anemia and has better electrolytic activity because of the presence of potassium. The best way to consume lentils is by eating them sprouted. Sprouted lentils are a healthier option because they contain cysteine and methionine. These amino acids are important in muscle building and for improving the overall strength of the body. A cup of cooked lentils contain 18 grams of protein and 40 grams of slow digesting carbohydrates. Lentils are a good source of protein for vegetarians and are also considered the poor man’s protein since they are not expensive and have a better shelf life. Lentils can be eaten along with salad or cooked and eaten with rice.


muscle foods salmon

Salmon is an ideal source of protein and fat other than lean Beef. Unlike the beef, Salmon contains very little saturated fat making it a very healthy food to consume. Other than good fats, Salmon is rich in Omega 3 – Fatty Acids that are known to be healthy for the body. Salmon has 17 grams of protein in 3 ounce of serving. This may be slightly lesser compared to Beef, but Salmon has all the important amino acids that are found in animal protein. It is a great food for building muscles and to add some bulk. The Omega 3 found in this fish helps in building muscles and slows down the breakdown of muscles after a workout. Instead of building back what you have lost during a workout; your body can now concentrate on creating new muscles by working on the nutrients. Moreover, the amino acids found in Salmon converts the carbohydrates into muscle cells instead of storing them as fats. If you hate eating fish, then fish oil supplements are a great option to consider.

11. Olive Oil

muscle foods olive oil

Olive Oil is famous for its health benefits and is considered safe oil for consumption. Just like the avocados, olive oil contains monounsaturated fats that helps stimulate the production of protein for muscle growth. The best olive oil for consumption is the extra virgin olive oil because it has more health benefits compared to the other types of olive oils that are found in the market and is unrefined.

muscle foods olive oil

Olive oils strengthen the heart and improve the bone health and also have the ability to lower the cholesterol levels in the body. Hence, you can build muscles and also repair them too. They provide enough energy required for body builders and athletes. Fats take time to digest and remain in the body for a longtime, olive oil on the other hand is easily digestible as compared to other fats. Since they get easily absorbed into the body, olive oil reduces gastric fluids in the body thereby reducing constipation and indigestion. This makes the bodybuilder energetic and full. Olive oil reduces inflammation and repairs the muscles and helps rebuild them. This strengthens the muscles and promotes healthy muscle growth. Pain and stiffness of the muscles is also reduced by adding olive oil in your food.


Like most seafood’s, scallops are considered muscle foods and are delicious and nutritious source of protein found in the ocean. They are rich in vitamins, minerals, antioxidants and various muscle building proteins. Soft and tasty, this seafood has 15 grams of protein and half a gram of fat for a 3.5 ounce scallop pack. Hundred grams of scallops contain 42 percent proteins, which helps repair and build the muscle tissue after a workout. Amino acids are crucial for a healthy, lean and a strong body, something that is found in abundance in scallops.

Scallops have the right amount of ingredients that boost oxygen in your entire body. Since they are an excellent source of iron, scallops help increase the amount of red blood cells and oxygen in your body. This helps boost the vitality of different organs in the body.

13.Chia Seeds

chia seed

This tiny seed has the distinction of being the most nutritious food item that is prescribed for losing weight as well as for boosting your energy. Few studies conducted on these seeds have arrived at results that have shown some very good benefits for humans. Chia seeds are a member of the mint family and are rich in fiber and antioxidants, minerals like calcium and iron. Chia seeds are the richest plant source of Omega-3 acids mostly in the form of alpha-linolenic acid. This nutrient type takes your body some time to convert to the preferred DHA or EPA that is found in fish. The seeds are 20% protein, which is higher than most grains and seeds. Adding a few tablespoons of chia seeds into your protein shake will give you that edge in building those muscles.

14.Brown Rice

If you are thinking of foods to gain muscle, then you must be reaching out to only protein rich foods. Proteins are necessary to gain those muscles, but carbohydrates are an equally important source for energy. Rice is a great source of carbohydrates and has been consumed by people for thousands of years. If you are trying to build muscle your body needs calories and carbohydrates and depending upon your body type you can decide the right type of rice to consume, though brown rice has bran and germ intact compared to the white rice. If you have difficulty in putting on weight, then it would be nice to switch to white rice for the extra calories and carbohydrates, but if you are worried that you may look bulky because of your body structure, then go for the brown rice. Cooked brown rice has five grams of protein per cup, though we all know rice is not a good source for protein. Building muscles need not be just about proteins, but also carbohydrates and brown rice is a good choice for carbohydrates and a decent amount of protein.



People who are into body building usually include tuna in their diet as this inexpensive seafood is a good source of protein that is necessary to build muscles. Tuna is very lean compared to other sources of animal proteins. Chunked light tuna should be your preferred choice of tuna if you want to increase your protein intake. Depending on the type of tuna you prefer to eat, the calories and nutrients will vary accordingly.

16.Pork Tenderloin

Pork tenderloin is an inexpensive cut of pork and is the leanest and the tenderest cuts. Meat from the back, belly and side of the pig is rich in fat and are the ones that are processed to make salami, sausages, and bacon. Cuts from the loin including the tenderloin are comparatively lean and packed with protein. A three ounce serving of pork tenderloin contains 3 grams of fat and almost 22 grams of protein per serving. This is why it is a preferred choice of food item by body builders. Pork tenderloin is available in easy to cook cuts and are also simple to grill.


As soon as you decide to build muscles, then the most important thing that comes to the mind is the different food sources rich in protein. Flaxseed is a good source of omega-3 fatty acids that are found in fish oil. If you are a vegetarian and those who hate fish, flaxseed is a good source of these healthy fatty acids. It is a natural diet friendly source of fiber, proteins and fatty acids. Flaxseeds are known to reduce depression, liver disease, prevent skin cancer and reduce hypertension. Flaxseeds come in seed form, in oil form, in tablet form and as a powder. You can choose your preferred way to consume these seeds and enjoy the associated health benefits.


Almonds contain more amounts of protein and fiber compared to other nuts. A small glass of almond milk contains 160 calories and 6 grams of protein. Almonds are also blessed with Vitamin E that is great for your skin and hair. They are a good source of antioxidants and helps in reducing the harmful effects of free radicals. The high levels of Vitamin B found in almonds are good for maintaining high energy levels, which is needed for muscle building.

A research conducted by City of Hope National Medical Center suggests that using almonds to increase calories over carbohydrates will have a better impact on your body in the long run.


muscle foods venison

Venison refers to any type of wild game meat ranging from wild hare to reindeer. But, in most cases it means deer meat. Venison has a good woody and fruity flavor along with a nice tender texture. It contains 9:1 protein to fat ratio making it a lean food option that is similar to chicken. As with all game meat, one needs to take care not to overcook venison otherwise the meat will turn very hard to eat. Venison is also widely available if you know the right person to contact. Farm raised game meats are not as nutritious as the ones found in the wild. Wild venison is packed with more health benefits as they are preservative free and organic.


Popeye was right, spinach helps build muscles. When you think of muscle building, foods protein rich foods like meat and eggs come to our minds, but research has shown that green leafy veggies like spinach also plays an important role in building muscles. Natural compounds found in vegetables like the beets and spinach aids in building muscles in mice. Fresh and organic spinach is more nutrient and contain fewer toxins than the canned spinach. Spinach is rich in vitamins and calcium to prevent muscle cramping. All these health benefits are fat free and low caloric value.

Getting serious muscle mass requires you to eat food that is rich in calories without harming your overall health. What to eat to gain muscle is the most commonly asked question. Foods to gain muscle should provide calories that are rich in nutrients like the complex carbohydrates and proteins so that your muscles get continuous energy. Muscle foods should be rich in high quality proteins and other nutrients that ensure an overall growth of the body without lowering the energy levels. With different food option available now, you need not be restricted to the world of chicken breasts and brown rice. The above list of muscle building foods are some you may not have heard while some are foods those that you have just overlooked without knowing their health benefits.

muscle foods


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