17 Foods That are Absolutely Best for Muscle Growth (2023)

Joint and muscle system is mainly supported by strong muscles. Having strong and supple muscles can not only make you feel strong but also ensure better flexibility and protection for your joints. Just as diet is essential for good health, muscles too can benefit from a good diet. This article deals with 17 foods that are absolutely best for muscle growth that can help you maintain strong muscles and good health.

Foods For Muscle Building

To get out of muscles related problems you need to eat healthy foods. Food nutrients especially protein provides amazing supports to your muscle growth. Strong and proper functioning muscles are various body functions and also to maintain the strength of limbs and vital organs.



It is important to get an idea about what kinds of foods are best for muscle growth. Eat healthy foods for muscle building to make yourself fit and active. If your muscular function works well then your body movements get better and stronger. The flexibility of your body gets enhanced alongside. Protein rich foods and complex carbohydrate containing foods are best to give you a supple movement.

So, here are some of the best foods for muscle building:

Eggs Are Great for Muscle Building



(Video) 17 Muscle Building Foods (BULK UP FAST!)

Eggs are highly proteinaceous and they help you to build lean- muscles. The egg white fully consists of protein but when it comes to lean-muscle the energy of egg yolk is also essential. While eggs are one of the most effective foods for muscle building, boiled egg is the best option among all the other egg item preparations.1

Lentils Works as a Muscle-Building Component

Add an accurate amount of lentils in your diet as all the lentils belong to the legume family. Lentils are highly proteinaceous and work secretly in muscle-building. These make up for the best foods for muscle building, mainly for vegetarians. Lentils are best for the kids too. They also help to rebuild the injured muscles.2

Add Nuts to Your Breakfast

Eat nuts every morning as they are essential foods for muscle building. Almond is the best which you can have during breakfast. Walnuts, peanuts, and cashew nuts are also good sources of protein and carbohydrates. So, you can also eat nuts anytime in a day apart from breakfast.3

Chicken Breast



Chicken breast is one of the best protein-rich foods. It is hard to find a non-vegetarian who does not like to eat chicken. You can eat chicken breast in breakfast sandwiches in the form of sausage or salami. During lunch make a chicken stew or chicken salad. At the time of dinner best to have chicken soup. So, eat chicken as much as you can. Chicken is one of the best foods for muscle building that can make your body movements swift.


Drink More Milk For Proper Recovery and Muscle Growth

When it comes to breakfast foods for muscle building, milk is the best option. Milk is known as the high-quality proteinaceous food. If you digest milk in moderate amount then drink a full glass of milk in an entire day. The rich protein in milk helps to effectively recover from muscle injuries and also works for proper muscle growth.4

Brown Rice Regulates Muscle Tone Perfectly

Brown rice is a good source of carbohydrates. If you are looking for the energetic foods with healthy carbs then choose brown rice instead white rice. Brown rice is having long-lasting energy substances and can be considered as one of the good foods for muscle building. Brown rice works incredibly to boost up the level of growth hormone.


Growth hormone helps in increasing the muscles of your entire body.

Wheat Germ Provides Stamina to the Muscles by Developing Them Properly

Wheat germ too is a good source of carbohydrates, as well as protein. The food item also contains vast variety of essential minerals and is also one of the important foods for muscle building. Wheat germ helps in muscle development as it is having branched-chain of amino acids to provide a moderate amount of protein to the muscles.5

Apples Boost Up General Functions of All Types of Muscles

To prevent all types of muscle fatigue apple is absolutely best. An apple is absolutely one of the best breakfast foods for muscle building. The fruit helps in normal muscular functions and also provide huge strength to the muscles due to the presence of polyphenols. As apple provides muscle strength it allows you for longer yet harder training.

Spinach Helps in Lean Muscle Growth

Spinach is a great source of the amino acid named glutamine. Spinach provides great longevity to your muscles to perform well. The amino acid gives strength to your muscles as the protein substances work amazingly. So, add spinach in your regular diet as one of the healthy foods for muscle building.

(Video) ​​10 Foods That Easily​ Add 100g Protein Everyday​

Fishes for Proper Muscle Functions

If you are looking for a proper diet with foods for muscle building then make sure you include fish. Fatty fish like salmon and tuna are highly proteinaceous. The proteins of fishes help in proper movement of the muscular tissues. So, if you want to keep your muscle movements active for a long time then add fishes in diet chart.

Oranges for Protection from Muscle Cell Damage

Orange is rich in anti-oxidants and it also contains some protein substances which help in repairing the damage muscle cells or tissues. It also provides muscle endurance and strength and helps in muscles growth too, hence is listed as one of the foods for muscle building.

Cottage Cheese Works As a Muscle Building Component

Cottage cheese is a milk product which contains less calories but is rich in proteins. It is also rich in calcium and other nutrients and is believed as one of the nutritious foods for muscle building. It helps to build lean muscle mass, so if you need to get slimmer by keeping yourself active then eat cottage cheese in your healthy diet.

Shrimps Provide Muscle Contraction And Muscle Tone

Do you like to eat shrimp? Then you would be very happy to add this food item in your regular diet as shrimp contains 48% of protein nutrients. It is absolutely low calorie-based food item but is effective food for muscle building. So, you would like to add this highly beneficial shrimp in your diet as it helps in muscle contraction and proper muscle toning.

Beef Works On Muscular Tissues

Beef is one of the perfect foods for muscle building, which you can eat to maintain proper functioning of muscle tissues. As we all know beef is the good source of carbohydrate it produces energy to the muscular tissues. Apart from energy it also contains some amino acids. The amino acids help in muscle repair and also provide power and strength to the muscular tissues.

Brussels Sprout and Broccoli for Normal Muscles Functions

Veggies like Brussels sprout and broccoli contain large amounts of folic acids. The vegetables are also protein-packed food items. So, if you want to stay fit and active then eat these vegetables as they are one of the foods for muscle building.

Pumpkin Seeds Help in Building Muscle Mass

Pumpkin seeds contain a high amount of protein and is surely one of the best foods for muscle building. It is also a good source of minerals like zinc, magnesium, and iron. Pumpkin seeds help you incredibly to lose fat and build muscle mass. This helps male muscle more active and function better. So, for perfect muscle activity, the addition of pumpkin seeds in the diet is absolutely appropriate.

Ezekiel Bread Help in Lean Muscle Growth

The bread is a completely protein-packed food item as it contains different legumes and grains. Ezekiel bread contains nine different amino acids which work well for proper muscle growth.6

All these food items discussed here are absolutely best for muscle growth and you can plan to have them to get the muscle related benefits appropriately. Most of foods for muscle building are very good for the kids too. Enjoy these foods in variety of ways to get strong muscles and stay active as long as you can.7, 8


(Video) 10 BEST Foods To Add MUSCLE Mass FAST!



What foods build muscle quick? ›

  • Lean meat. Animal products are usually a great source of protein, especially lean meats like chicken and turkey [2]. ...
  • Eggs. ...
  • Dairy products.
  • Fish. ...
  • Whole grains. ...
  • Beans and lentils. ...
  • Whey protein.

What fruits make your muscles bigger? ›

Bananas, dates, and raisins are excellent fruits for muscle development. These are the most calorie-dense choices, which will help you achieve the calorie excess required to grow. They are also rich in potassium and antioxidants that contribute to the reduction of swelling and muscle cramp during exercise.

How can I increase my muscle mass quickly? ›

How to Build Muscle (Fast)
  1. Increase Your Training Volume. ...
  2. Focus on the Eccentric Phase. ...
  3. Decrease Between-Set Rest Intervals. ...
  4. To Grow Muscle, Eat More Protein. ...
  5. Focus on Calorie Surpluses, Not Deficits. ...
  6. Snack on Casein Before Bed. ...
  7. Get More Sleep. ...
  8. Try Supplementing With Creatine ...
23 Sept 2019

How can I get big muscles in 2 weeks? ›

5 Effective Tricks to Build Muscle in 2 Weeks
  1. First off, DETOX! Time to flush out toxins! ...
  2. Increase you protein intake. According to ACSM , in order to increase muscle mass, it is recommended that a person eat a range of 1.2 to1. ...
  3. Stay Hydrated. ...
  4. Get 7 or more hours of sleep each night. ...
  5. Tone it up!
15 Jul 2021

How can I build muscle after 60? ›

Strength training is the secret to muscle growth for older adults. It's best to do this with light weights and to work slowly. Slow movements with lighter weights force your muscles to work harder. If you don't have a set of weights, you can use your body weight with resistance exercises like push-ups and squats.

Which meat is best for muscle building? ›

Chicken, Turkey, Lean Beef and Pork all high high levels of protein combined with low levels of fat which is really what you should be aiming for if you're trying to build lean muscle.

What are body building foods? ›

Food rich in proteins are generally referred to as bodybuilding food. They are required for the growth and repair of cells in our body. Milk, chicken, fish, egg and pulses are rich sources of proteins. Fruits and vegetables are sources of vitamins and minerals.

What vegetables build muscle? ›

These eight muscle-building veggies will help you maximize your energy mid-workout, reduce recovery time, achieve strength gains and improve body composition.
  • Peas. ...
  • Beets and Beet Greens. ...
  • Spinach. ...
  • Chlorella. ...
  • Spirulina. ...
  • Microgreens and Sprouts. ...
  • Herbs: Parsley, Chives and Leeks. ...
  • Barley Grass and Wheat Grass.
27 Apr 2017

Which fruit has most protein? ›

Guava. Guava is one of the most protein-rich fruits around. You'll get a whopping 4.2 grams of the stuff in every cup. This tropical fruit is also high in vitamin C and fiber.

How many eggs should I eat a day? ›

The American Heart Association recommends up to one egg a day for most people, fewer for people with high blood cholesterol, especially those with diabetes or who are at risk for heart failure, and up to two eggs a day for older people with normal cholesterol levels and who eat a healthy diet.

What protein builds muscle faster? ›

Animal-based protein powders contain more of the muscle-building amino acid leucine compared to plant-based powders like soy, hemp and rice proteins. So try to use whey, casein, or a blend of the two. Go for two scoops if your goal is to add muscle.

How can I build muscle after 50? ›

Movements like squats, hip hinges, lunges, and pushups work larger groups of muscles while engaging your joints. They are particularly useful for people over the age of 50. Are you using weights or resistance bands? Try increasing the length of time that you perform an exercise or stretch the bands.

How long it takes to build muscle? ›

Most beginners will see noticeable muscle growth within eight weeks, while more experienced lifters will see changes in three to four weeks. Most individuals gain one to two pounds of lean muscle per month with the right strength training and nutrition plan.

What food makes your legs stronger? ›

Some of the best foods for bulking up :
  1. meats like sirloin steak, pork tenderloin, chicken breast, and tilapia.
  2. dairy like cheese, yogurt, and low fat milk.
  3. grains like oatmeal, quinoa, and whole-grain breads.
  4. fruits like bananas, grapes, watermelon, and berries.
  5. starchy vegetables like potatoes, lima beans, and cassava.
27 Aug 2020

What helps build strong muscles? ›

Examples of muscle strengthening activities include lifting weights, using resistance bands and doing push-ups, pull-ups, sit-ups and some types of yoga. Even everyday activities such as carrying groceries, playing with your kids and gardening can strengthen muscles.

What are 5 foods that would benefit the muscular system? ›

Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat dairy products like milk, cheese, and yogurt. Includes protein from lean meats, poultry, seafood, beans, eggs, and nuts.

How much water should you drink to build muscle? ›

Drinking 124 to 152 ounces of water helps deliver nutrients, protein, and glycogen structures necessary to build blocks of muscles in the body. You may need to drink more water when sweating heavily and exercising outdoors in extremely hot climates.

How much protein do I need to build muscle a day? ›

To increase muscle mass in combination with physical activity, it is recommended that a person that lifts weights regularly or is training for a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.

How can I build muscle naturally? ›

Eight diet tips to help you build muscle mass
  1. Breakfast will help build Muscle Mass. ...
  2. Eat every three hours. ...
  3. Protein with Each Meal Helps Boost Muscle Mass. ...
  4. Eat fruit and vegetables with each meal. ...
  5. Eat carbs only after your workout. ...
  6. Eat healthy fats to help build Muscle mass. ...
  7. Drinking water helps you build Muscle Mass.

How should I eat to build muscle? ›

8 best foods for muscle gain
  1. Lean meats. Skinless poultry, like turkey breast and chicken breast, is relatively low in fat but high in protein. ...
  2. Seafood. ...
  3. Healthy carbohydrates. ...
  4. Legumes. ...
  5. Nuts and seeds. ...
  6. Plant-based proteins. ...
  7. Eggs. ...
  8. Greek yogurt.
6 Jun 2022

What diet should I do to gain muscle? ›

Protein. Dietary protein is the most important macronutrient for building muscle—specifically the essential amino acids and an abundance of leucine. 2 These particular amino acids stimulate protein synthesis, or building of new muscle, and prevent the body from using existing muscle as fuel during workouts.

Do I need to eat a lot to grow muscle? ›

To increase muscle mass, you must “eat more calories than needed to maintain your body weight”, says personal trainer Scott Laidler. "A high proportion of your extra calories should come from foods containing protein, which will give you the necessary amino acids to build muscle mass.

Is rice good for muscle gain? ›

It is also plays a prime role in muscle protein synthesis. White rice, just like any other high GI carbohydrates shoots up the insulin, just what's exactly needed after a taxing workout to replenish muscle glycogen stores. This makes it a go to post-work-out-meal staple.

What is a body building food? ›

Fish, green gram, milk. Food rich in proteins are generally referred to as bodybuilding food. They are required for the growth and repair of cells in our body. Milk, chicken, fish, egg and pulses are rich sources of proteins. Fruits and vegetables are sources of vitamins and minerals.

How can I build muscle after 60? ›

Strength training is the secret to muscle growth for older adults. It's best to do this with light weights and to work slowly. Slow movements with lighter weights force your muscles to work harder. If you don't have a set of weights, you can use your body weight with resistance exercises like push-ups and squats.

What foods have lots of protein? ›

eggs. dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese) nuts (including nut pastes) and seeds – almonds, pine nuts, walnuts, macadamias, hazelnuts, cashews, pumpkin seeds, sesame seeds, sunflower seeds. legumes and beans – all beans, lentils, chickpeas, split peas, tofu.

What meat has the most protein? ›

You may be surprised to hear that chicken breast has the most protein in it compared to all types of meat. It has an impressive 30.9g of protein per 100g/3.5 ounces.

Which meat is good for muscle building? ›

How it builds muscle: More than just a piece of charbroiled protein, "beef is also a major source of iron and zinc, two crucial muscle-building nutrients," says Incledon. Plus, it's the number-one food source of creatine—your body's energy supply for pumping iron—2 grams for every 16 ounces.

How long does it take to gain muscle? ›

Most beginners will see noticeable muscle growth within eight weeks, while more experienced lifters will see changes in three to four weeks. Most individuals gain one to two pounds of lean muscle per month with the right strength training and nutrition plan.

How much protein do I need in a day? ›

The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day.

How do I know if I'm building muscle? ›

How to tell if you're gaining muscle
  1. You're gaining weight. Tracking changes in your body weight is one of the easiest ways to tell if your hard work is paying off. ...
  2. Your clothes fit differently. ...
  3. Your building strength. ...
  4. You're muscles are looking “swole” ...
  5. Your body composition has changed.
27 Mar 2021

What should you eat immediately after a workout? ›

Good post-workout food choices include:
  • Yogurt and fruit.
  • Peanut butter sandwich.
  • Low-fat chocolate milk and pretzels.
  • Post-workout recovery smoothie.
  • Turkey on whole-grain bread with vegetables.

Is Potato good for muscle gain? ›

A new study suggests that potato protein consumption can strongly increase muscle protein synthesis rates at rest and during recovery from exercise. A recent study, published in Medicine & Science in Sports & Exercise, shows that plant-derived proteins can induce strong muscle-building responses.

Is peanut butter good for building muscle? ›

Just one tablespoon of peanut butter has four grams of protein, making it a good source of protein for building muscle. Peanut butter is also a good source of monounsaturated fat and antioxidants as well as vitamins and minerals that will help your body stay healthy and function properly.


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