Skip to content

Best Foods To Eat For Building Muscle

It has been said that you are what you eat. For those looking to build muscle, it is as true as ever. The foods we put into our bodies not only provide us with the energy we need to train hard in the gym, but they also play a significant role in building up and repairing all of the cells in our body. Nutrition is one of the most important factors when it comes to training and achieving your goals. Eating well will help keep your energy levels high. So you can maximize every single workout session. This article will go over some of the best foods you should eat if you want to build muscle.


Salmon contains a high amount of protein and has a good fat content, which is great for maintaining a healthy weight. This fatty fish is also an excellent source of Omega-3 fatty acids, which reduces inflammation in the muscles and joints throughout the body. By reducing inflammation, you will be able to train more frequently and give your muscles the time they need to repair and grow.


Eggs have been a popular food for a long time. With good reason because they are one of the best foods you can eat to build muscle. They contain a high amount of protein. Which makes them an excellent choice if you want to increase your daily intake of this important nutrient for building lean mass. Eggs are also high in nutrients like Vitamins A, D, K, and B12. Which means they will provide your body with all of the energy you need to be able to work out.

Greek Yogurt

Greek yogurt contains probiotics, which are healthy bacteria that can help support gut health. Gut health is extremely important when it comes to your digestive system and your metabolism. This is because the intestines play an important role in breaking down food and absorbing nutrients. Since Greek yogurt is loaded with protein, it can help speed up this process. Which will produce more energy for you throughout the day.

Cottage Cheese

Cottage cheese is very filling and contains a decent amount of protein per serving. If you are looking to increase your daily intake of protein, then cottage cheese would be a good choice because there are approximately 31 grams of protein per cup. It can also help speed up the digestive process by ensuring your body is absorbing nutrients more efficiently. That way you will have more energy after your workout sessions.

Chicken Breast

Chicken breast is another food packed with protein, which makes it a great alternative to red meat. You can add chicken to salads or any dish in order to increase your daily intake of this important nutrient for building lean muscle mass. It is also high in B-vitamins and selenium, which help keep inflammation in check and the immune system running at full capacity.


Tuna is a lean meat that contains a good amount of protein and Omega-3 fatty acids. It also has a decent amount of iron. Which makes it an excellent choice for anyone who does not eat red meat. Tuna can be added to any dish in order to increase your intake of this healthy nutrient, and it will help keep you feeling full for longer. This means you are less likely to indulge in unhealthy snacks during the day. Which will help keep your weight under control.

Pumpkin Seeds

Pumpkin seeds contain zinc and Omega-3 fatty acids, which makes them a great choice if you want to protect your muscles throughout your training sessions . Zinc is important because it helps produce testosterone. Which will give you more energy to get through your workouts. Omega-3 fatty acids help reduce inflammation in the muscles. Which speeds up repair time and results in bigger muscle gains over time.


Before you head out to train, try having some oatmeal for breakfast. Oatmeal is a complex carbohydrate that contains fiber and will help fill you up so you have more energy that lasts throughout your workout. It also contains calcium, which helps with bone strength and muscle contractions during your workouts. Since oatmeal is also full of fiber, it can help to control your blood sugar levels and prevent insulin spikes after eating carbs later in the day.


Asparagus is a nutrient-dense food that contains some protein and carbs combined with an array of vital vitamins and minerals. There are some significant health benefits from eating asparagus regularly for both men and women. Some of which include reducing inflammation, preventing heart disease, improving bone strength, and promoting healthy skin. Asparagus is a good food for building muscle because it contains iron. Which gets used in the production of red blood cells that help deliver oxygen throughout your body. This will give you more energy to train harder every day and see results a lot faster.


Quinoa is a great food to eat when you are looking to increase your protein intake. It does not contain all nine essential amino acids needed to build muscle. However, it does contain most of them and makes a good alternative to red meat. Quinoa contains an excellent balance of carbs, fat, fiber, iron, and calcium that not only help build muscle but also promote a healthy digestive system and keep your mind sharp.


There are many foods that can help build muscle, and you should eat a variety of them to get all the essential nutrients needed for this process. Most people focus on protein when trying to build muscle, but it’s important to eat other healthy nutrients as well if you want to see results quickly and stay healthy at the same time. This list is a great place to start, but you should research more foods that are good for building muscle so you can eat a varied diet.