25 Best Muscle Building Foods

Posted by on March 14, 2012

Everyone wants muscle. Maybe not necessarily the big body builder kind, but let’s face it, even you ladies out there would prefer to be “tone”. Getting to that point, however, is no easy task. It takes time and training consistency to build the type of muscles you want. While working out is half the battle, the food you eat is just as important. So, while some of these foods may come as a shock here are the top 25 foods you need to help you reach you goals in the weight room, whatever they may be. Update: We have launched a new site about health fitness called SteadyStrength. Please check it out.


Black Beans

This particular bean is rich in vitamins B, K, C and A and low in saturated fats. Along with its high protein and fiber content, this bean has 15 grams of fiber and protein per cup. Black beans provide a caloric dense carbohydrate perfect for muscle building.



High in Calcium and vitamin D, this dairy product provides protein for muscle growth and probiotics to aid digestion.



Mussels for muscles! Low-fat, high protein. Mussels contain B12 and selenium, both are essential to the active person. Chow down on these salt-water clams to repair hungry muscles.


Cottage Cheese

For starters, one cup of low-fat cottage cheese has 28 grams of protein! It also contains high amounts of casein protein, (which provides a sustained protein release over a longer period of time) great for night time. A low-fat cottage cheese makes a great protein packed snack anytime and can be eaten with pretty much anything.


Olive Oil

This may seem strange, but olive oil is a great source of monounsaturated fats and omega-3 fats. These good fats are heart healthy. Olive oil also contains oleocanthal, which in an anti-inflammatory component. This helps with muscle pain and inflammation, aiding recovery.