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20 Best Muscle Building Foods - Eat To Gain Muscle

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20 Best Muscle Building Foods - Eat To Gain Muscle

A significant majority of fitness enthusiasts are generally of the view that a protein-rich diet is all they need to gain solid muscle mass. 

Best Muscle Building Foods
Best Muscle Building Foods

When it comes to bulking up for muscle gain, you'll be surprised to learn that you can find the best foods for muscle gain right in your kitchen.

A significant majority of fitness enthusiasts are generally of the view that a protein-rich diet is all they need to gain solid muscle mass. 

However, fats and carbohydrates are equally important as they are rich energy sources. Make it a point to exercise regularly and consume more calories daily without fail from these best muscle-building foods.


Eggs are an excellent source of B vitamins, choline, healthy fats, and high-quality protein. They include significant quantities of the amino acid leucine vital for muscle gain. Moreover, B vitamins in eggs benefit the smooth functioning of different body processes, including energy production.


Also known as garbanzo beans, chickpeas are an excellent source of both protein and carbohydrates. A single cup of canned chickpeas includes approximately 13 grams of fiber, 45 grams of carbs, and 15 grams of protein.


A single cup of cooked buckwheat groats includes significant quantities of fiber and other carbs along with 6 grams of protein . It also includes high quantities of manganese, phosphorus, B vitamins, and magnesium.


Salmon is an excellent choice for creating and maintaining high standards of overall health and muscle mass. A 3-ounce serving of it includes approximately 1.5 grams of omega-3 fatty acids and 17 grams of protein, along with many B vitamins.


A name for immature soybeans, Edamame offers approximately 8 grams of fiber and 18 grams of protein. It also includes significant quantities of vitamin K, manganese, and folate.


Scallops offer protein along with low fat. Scallops can be an excellent choice for you if you are a fitness enthusiast who is looking to add protein to your daily diet.

Turkey breast

A 3-ounce serving of Turkey breast includes approximately 26 grams of protein with almost no carbs or fat. An excellent source of niacin that helps in processing carbs and fats in the body.


A protein-rich seafood product, Tilapia offers approximately 23 grams of protein along with significant quantities of selenium and vitamin B12.


Tuna includes several B vitamins (niacin, B6, and B12) and vitamin A that help elevates energy, strength, and exercise performance. It also supports muscle health since it contains many omega-3 fatty acids.

Lean Beef

Beef is power-packed with B vitamins, creatine , minerals, and high-quality protein. When complemented with resistance training, lean beef can help you improve muscle mass, size, strength, and definition.

Chicken Breast

A staple for gaining solid muscle, chicken breast is power-packed with protein. 85 grams (3 ounces) of its serving include approximately 26.7 grams of high-quality protein. Furthermore, chicken breast includes considerable quantities of the B vitamins niacin and B6, which can help you gain optimal muscle.

Greek yogurt

Greek yogurt is rich in high-quality protein along with a powerful blend of slow-digesting casein protein and fast-digesting whey protein . Research has demonstrated that people tend to increase significant lean mass gains when they consume a blend of slow- and fast-digesting dairy proteins. The best thing about Greek yogurt is that it includes about double the quantity of protein compared to regular yogurt.


Cooked soybeans (1/2 cup) include 16 grams of protein, several vitamins , and healthy unsaturated fats. Soybeans are also an excellent source of phosphorus, iron, and vitamin K. 


You can also count on different types of beans for lean muscle gain . This may include pinto, black, and kidney beans, which include approximately 15 grams of protein in every cup of cooked beans. In addition, beans are a rich source of B vitamins and fiber and rich in iron, magnesium, and phosphorus.


If you're looking for the best foods to build muscle , quinoa can be an excellent choice. Cooked quinoa includes approximately 35-40 grams of carbohydrates in every cup, 5 grams of fiber, 8 grams of protein, and significant quantities of phosphorus and magnesium.

Pork tenderloin

A lean cut of meat, Pork tenderloin offers only 2 grams of fat per 4 ounces and 23.1 grams of protein.


Milk offers a blend of fats, carbs, and protein. It also includes both slow- and fast-digesting proteins.


Peanuts include a rich blend of carbs, fat, and protein . A single-ounce serving of peanuts includes 6 grams of carbs, large amounts of unsaturated fat, and 7 grams of protein.


An excellent meat substitute, Tofu gets produced from soy milk and is an excellent source of calcium that is vital for bone health and proper muscle function. A half-cup serving of raw Tofu includes 6 grams of fat, 10 grams of protein, and 2 grams of carbohydrates.


A single ounce of roasted almonds provides significant quantities of phosphorus, magnesium, 6 grams of protein, and vitamin E. They also help your body efficiently utilize fats and carbohydrates so that you can easily handle intense workouts with complete ease & authority.

We hope you have benefited from this informative guide on the best foods for muscle gain.


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Disclaimer: The information contained on this website is provided for informational purposes only and is not meant to substitute for the advice provided by your doctor or other healthcare professional. The products have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

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