Top 10 Muscle Building Foods

These ten foods will help you add lean muscle without giving up flavor. Eat up, and you’ll be leaner than ever.


  1. Eggs

The cholesterol found in egg yolks acts as a scaffolding for steroid hormones and the ½ gram of leucine in each eggs stimulates protein synthesis. We’ll have them over easy, please!

  1. Nuts

Nuts are a must if you want to put on muscle weight. They are the perfect blend of proteins, fats and fiber, allowing you to get the extra calories you need without adding padding. Put them in a bag for an on-the-go snack.

  1. Protein Shakes

Protein shakes are another essential to building muscle. Drinking a shake before your workout sets the stage for optimal muscle growth. If you aren’t hungry before your workout, try having a protein shake after.

  1. Cottage Cheese

Cottage cheese contains casein, a slow digesting dairy protein that causes your blood amino acid levels rise slowly and stay elevated longer. Cottage cheese also contains good bacteria that help break down nutrients so that your muscles can absorb them and get bigger.

  1. Chickpeas

If you’re having trouble building muscle, try chickpeas, as they contain 45 grams of slow acting carbs and 12 grams of fiber.

Roast beef on cutting board and knife

  1. Beef

Beef is one of the top muscle-building proteins because it contains amino acids, B vitamins and creatine. Treat yourself to a nice piece of steak after your next workout to help those muscles grow.

  1. Rotisserie Chicken

Rotisserie chicken is convenient, delicious and full of proteins, so make it your go-to muscle food when you’re in a hurry. Have a breast or two or mix white and dark meat. No matter what your preference is, chicken will help you build muscle.

  1. Salmon

Salmon contains both high quality protein and omega-3 fats that inhibit muscle breakdown and increases anabolic capacity of amino acids. If you don’t like fish, that’s okay. Add a fish oil supplement to your routine and reap the same benefits.

  1. Chia Seeds

You’ve heard the buzz about chia seeds, and the buzz is right! Although they are small, they contain more nutrients than almost any other foods we’ve mentioned. Add chia seeds to your smoothie or toss them into your oatmeal as they are rich in omega-3 fatty acids, potassium, fiber and antioxidants.

  1. Brown Rice

Brown rice contains 5 grams of protein per cup and a large amount of antioxidants, making it a great vegetarian muscle builder.



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