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.
25

Black Beans

25

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.

24

Yogurt

24

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

23

Mussels

23

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.

22

Cottage Cheese

22

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.

21

Olive Oil

21

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.


20

Venison

20

You may not eat  venison often, but consider this, venison is high in iron and low in saturated fats. This meat is a great source of protein without the excess fat, but with all the taste.

19

Buffalo

19

Some people say it tastes better than beef and has 80% less fat and 50% less cholesterol. It’s also higher in protein, iron, and amino acids. Sounds like a deal.

18

Apples

18

A great post workout food. Great source of carbs, electrolytes and fiber. Apples are a healthy snack for muscle building.

17

Lentils

17

A very nutritious legume; containing loads of fiber and minerals. This muscle building food provides a great carbohydrate, which is slow burning. These can help power training sessions and replenish lost nutrients.

16

Spinach

16

Popeye ate it for a reason. Spinach has super food qualities containing several vitamins and it contains calcium. The calcium in spinach may help relax the muscle to prevent cramping during training.

15

Brown Rice

15

Brown rice is a staple in many body builder diets. This complex carbohydrate is a sustained release of energy for athletes. Brown rice can be essentially eaten with any meal which makes it a great source of carbs for building your muscles.

14

Oysters

14

Rich in the mineral zinc, oysters are great for raising a man’s testosterone levels. Oysters are also rich in protein, proving the perfect muscle replenishment source.

13

Almonds

13

This nut is a perfect snack for your muscles. Full of protein and fiber, almonds helps you feel full while repairing worn muscles.

12

Bok Choy

12

Almost no calories, yet packed full of calcium, vitamin C, potassium and iron. Throw this leafy Chinese plant into your muscle bound diet

11

Lamb

11

With a 9:1 Protein to carb ratio and slammed with B12 for energy… why not?

10

Sweet Potato

10

Easy to make and sweet to eat. Sweet potatoes are a complex carbohydrate with B vitamins. Great for a post workout or even before.

9

Turkey

9

9 grams of protein per ounce. Low saturated  fat content. Plus, it’s a fairly cheap meat!

8

Bananas

8

Bananas have three types of sugars. Fructose, sucrose and glucose, these sugars are prime for pre/post training. Bananas are fat and cholesterol free, extremely portable, and nutrient dense.

7

Eggs

7

You can cook them several ways or don’t even cook them at all (which is not recommended). Eggs are inexpensive and have about 7-8 grams of protein per egg. Boiled, scrambled or pouched it doesn’t matter.

6

Oatmeal

6

Eat a bowl for breakfast or mix it in with your post workout shake. This carb helps you power through training. Also easy to prepare and can be a cornerstone to your muscle building diet.

5

Peanut Butter

5

Calorie dense, packed with good fats and it has protein. An essential food for growing mass and muscle. Drop the cheese-burger and make a peanut butter and jelly sandwich. This will help you pack on pounds needed for sports or getting stronger.

4

Fish

4

As a low-fat high quality protein, fish is filled with important vitamins and omega-3 fatty acids. There are few things you could eat that have so much nutritional value.

3

Chicken

3

A 4oz serving of chicken is 27 grams of protein. Has loads of amino acids, and you can make chicken several different ways (to keep it from getting boring). The chicken breast is low in fats, while the dark meat has higher fat content. The chicken is perfect for muscle building needs.

2

Beef

2

Beef should not be excluded from this list. Beef contains iron, zinc and creatine. As mentioned earlier, Zinc is great for increasing testosterone, iron is one of the most abundant metals in your body and creatine aids in the production of adenosine triphosphate (ATP or energy). Beef is a perfect food for building muscle.

1

Milk

1

Ever heard the acronym G.O.M.A.D? Which stands for, a gallon of milk a day, which is the old saying for hard gainers. Milk works wonders for athletes and body builders. Milk is is nutrient dense, full of protein and contains essential amino acids. Drink a glass of milk any time for muscle gains. Watch as the your muscles grow.

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