Best Muscle-Building Foods

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When it comes to building muscle, both nutrition and physical activity are critical.

Physical activity is essential to shape your body, but your body can only recover and build more muscle if you give it the right fuel.

Most people think that you just need a lot of protein in your diet to gain muscle. However, this is a misconception. Fats and carbohydrates are equally essential to maintaining optimum energy levels. Let’s have a look at some of the vest muscle building foods.

Best Muscle-Building Foods

If your goal is to build muscle, you should focus on your physical activity and eating habits.

Here are some of the best foods for building muscle. While creating this list, we have selected only foods that are easy to find in grocery stores.

1. Eggs

Eggs are one of the easiest foods to eat as they are accessible anywhere in the world. They are rich in essential protein and high-quality fats. They also contain choline and vitamin B.

When it comes to gaining muscle, amino acids are the most essential nutrients. Proteins are made up of amino acids, and eggs have a lot of them.

Vitamin B is necessary to produce enough energy to continue physical activity.

2. Chicken Breast

Chicken breast is rich in protein. Each serving of 100 grams contains nearly 30 grams of protein.

Apart from protein, chicken breast also contains vitamin B and vitamin B6, which are essential to allowing you to stay active. These vitamins provide you with enough energy to exercise and shape your body.

According to Muscle Gaining Secrets, you need to increase your protein intake before you can increase the amount of weight you lift and, ultimately, increase your muscle growth. Chicken breast is one of the best sources of protein.

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3. Salmon

Each 100-gram serving of salmon contains about 20 grams of protein, 3 grams of omega-3 fatty acids, and various B vitamins.

Omega-3 acids are vital for muscular health. They play an essential role in muscle building during physical activities.

4. Tuna

Tuna provides about 23 grams of protein in each 100-gram serving. Additionally, it is rich in vitamin B12, B6, niacin, vitamin A and amino acids.

The nutrients in tuna are especially beneficial for older people as they decrease the loss of muscle associated with age and improve the overall strength of the body.

Tuna is readily available everywhere, but if you can’t find it, just look in the tinned food section of your local grocery store.

5. Greek Yogurt

Research has revealed that consuming a mixture of slow-digesting and fast-digesting dairy proteins helps with muscle gain. However, not all dairy products are not suitable for muscle building.

Greek yogurt contains a lot of high-quality protein. The best time to eat it is shortly before or after exercise. It contains a combination of slow and fast-digesting proteins, which help in recovery after exercise.

6. Shrimp

Each serving of 100 grams of shrimp contains 21 grams of healthy protein. Shrimp is often referred to as a pure protein because it contains almost zero carbs and fat. A 100-gram serving contains zero carbs and only 1 gram of fat.

When it comes to reducing additional calories with protein intake, shrimp is the best option. It also contains amino acids, which are necessary for muscle growth.

7. Cottage Cheese

Each 100-gram serving of low-fat cottage cheese contains about 11 grams of protein. Additionally, it also contains healthy fats and amino acids.

Cottage cheese is available in different versions of fat content. If you want to increase the calorie intake, you can go with high-fat cottage cheese. However, if you only want protein out of it, you can buy low-fat cheese.

No matter which type you consume, cottage cheese produces excellent results when combined with a proper workout regimen.

Best Muscle-Building Foods

8. Lean Beef

Beef is highly recommended to help build muscle. It contains minerals, B vitamins, creatine and protein. While eating beef, you need to ensure that you are not buying high-calorie beef.

For example, 100 grams of 95% lean ground beef contains only 155 calories and 6 grams of fat.

However, 70% lean beef contains 250 calories and 17 grams of fat. The quantity of protein remains the same in both varieties.

9. Soybeans

Each serving of 100 grams of cooked soybeans contains 17 grams of protein. Additionally, it provides vitamins, minerals, and unsaturated fats. They are rich in iron, phosphorus and vitamin K.

Iron is essential for muscle health. It helps in transporting oxygen in the blood and muscles. Iron deficiency is more common among women and girls who lose iron during menstruation.

10. Tilapia

Each 100-gram serving of tilapia contains 25 grams of protein. It also contains selenium and B vitamins.

This species of fish is very healthy. It should be a part of your diet plan, whether you are trying to gain muscle or not.

11. Protein Powder

A good diet plan should always include whole foods. However, sometimes, you have no choice but to consume supplements to get all the nutrients you need.

Protein is essential in building muscles, and you need to consume as much protein as possible if you want to gain muscle.

If you are someone who doesn’t consume enough protein, you should consider taking protein supplements. Add protein shakes to your diet plan to meet your daily protein requirements.

12. Scallops

If you want to intake protein without consuming a lot of calories, scallops may be the best choice. Just like tilapia, lean chicken and shrimp, scallops are a pure protein with only a tiny fat content. Each serving of 100 grams of scallops contains 25 grams of protein and just 100 calories.


A healthy diet is necessary to build muscle through physical activity. When it comes to making a diet plan, you need to add a variety of foods.

Having some variety will keep you motivated in your muscle-building journey while reducing the risk of developing any nutrient deficiencies.

The best way to build muscles in a short period of time is to follow a muscle-building program. Muscle Gaining Secrets is one such program that could help you achieve your goal.

However, the most important thing is to stay determined. There might be some tough days when you feel tired or you don’t see any results coming your way.

You need to realize that you won’t gain muscle in just a few days. You need to keep working at it and maintain a proper diet. With the right approach, you can build your dream body.

Make sure you check out the Muscle Gaining Secrets website for more tips and tricks.

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