Best Foods for Building Muscle

So maybe you’ve been lifting weights for a while, or perhaps you’re curious about getting started. In either case, you mustn’t ignore this critical side of the equation.

You can do all the lifting you want, but you won’t gain a lot of muscle without a protein-rich diet. You can still end up in great shape this way, but with a firm skinny physique. If you’re looking to become a triathlete–or if you’re mainly concerned with being lean and chiseled–then you probably don’t have to worry about the diet advice here.

On the other hand, you may be an aspiring bodybuilder, weightlifter, or college running back who wants to slab on some muscle for next season. If so, then please pay close attention here.

Imagine the frustration of pumping iron for months on end, with an Arnold Schwarzenegger physique in sight, only to end up with a Brad Pitt body instead. When this does happen, it’s all-to-often from a failure to recognize the necessary dietary components. This blog will teach you how to avoid this.

Whether you’re looking for a new daytime snack (after all, six meals a day is recommended for bodybuilding), an addition to your meals, or a new way to supplement your protein shake, here are the five most effective foods for building muscle:


Eggs are on top of the list when it comes to building muscles. They contain vital minerals, vitamins, and essential amino acids. They’re also a source of high-quality protein.

Furthermore, the cholesterol in the egg yolks is not unhealthy; it’s dietary cholesterol, its negative effects being near zero. In fact, this cholesterol actually has a benefit for muscle building: it helps increase your natural levels of testosterone. In turn, testosterone helps synthesize protein, the bread-and-butter of muscle building. Best of all, eating just one egg is enough to provide all these benefits.

Cottage Cheese

The powerful thing about cottage cheese is that it contains a type of protein known as casein. This protein is excellent for muscle building is because it digests slowly. It also gets absorbed slowly and readily into the bloodstream. This ensures optimal muscular development, as well as recovery of overexerted muscles.

 Cottage cheese also contains other important nutrients such as vitamin B, phosphorus and calcium. It is often most beneficial when consumed just before going to bed at night.


Nuts are considered a super food. They provide the essential nutrients such as carbohydrates, protein and fats.  Raw nuts are great most especially because they contain magnesium which is a crucial mineral in the growth of muscles. The healthy fats found in nuts also contribute to muscle development. Depending on your preference and taste, you can either opt for mixed nuts or one specific type–they have the same benefits either way.

Some of the best nuts include macadamia, hazelnuts, almonds, pecans and walnuts. Also, they make ideal snack to carry around and munch on whenever you want.

Red Meat

The best and most recommended is lean, grass-fed beef. It has all the crucial nutrients, including high quality protein, iron, zinc and vitamin B12. In fact, red meat is considered mandatory in the diet of any person who seeks to increase muscle mass. The high-quality protein is ideal for quick and healthy muscle growth. In addition to this, it’s rich in zinc: a nutrient that contributes protein synthesis…which, of course, ultimately promotes muscle building.  These are just a few of red meat’s many benefits.

Whole Milk

Whole milk is a total package that comes with many important nutrients. It is packed with vitamins A, D, B12 and minerals such as calcium and magnesium. It also contains the two most important protein types needed for muscle growth and maintenance. The fat content in milk will increase your testosterone levels, and subsequently help build muscle mass.

When coupled with some nutritious cereals, whole milk can also make the ideal breakfast when you’re heading to the gym and want to keep it light. So give it a try and enjoy its outstanding benefits.


Best of luck in the gym!