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20 best muscle building foods

Ask any fitness trainer why most workout novices burnout quickly, and he or she will answer that the biggest mistake those newly bitten by the fitness bug make is to try to imitate top bodybuilders. Along with the workout most novices forget to include a balanced diet to their regimes.

No. we aren't forcing you to buy those expensive tumblers of supplements that your body builder idol gobbles but naturally available muscle building foods that will ensure that your time spent in the gym isn't a waste of sweat.

Best muscle building foods: Eggs
Each egg contains protein content of 6 to 8 grams per egg. Eggs are alos rich in vitamins, zinc, iron and calcium making them one of the most complete muscle building foods out there.

Chicken breast
You get 30 grams of protein from every 100 grams of chicken breast. They are freely available and can be cooked into delicious delicacies


Muscle building requires hydration. Our body is 70 per cent water and muscle tissue is around 75 percent water. Hydration will increase strength, energy levels and help in digestion.


The anti-inflammatory benefits in fish oil help your body to recuperate faster from a heavy workout. So you can exercise more frequently. Fish oil also speeds up metabolism so you are not only muscle building but losing fats too!


A great source of carbohydrates, a 100 grams serving of Quinoa packs 14 grams of protein along with essential amino acid. A superb muscle building food.

It is healthy, filling and supplies and perfect blend of carbohydrates, fiber, protein, minerals and vitamins.

Pineapples have a protein-digesting enzyme named bromelein in abundance. It also decreases muscle inflammation, thus it can be a great post-workout meal.

Researchers at Rutgers University (2008) showed that the phytoecdysteroids contained in spinach may increase muscle growth up to 20 percent. This makes it a great muscle building food!

Sweet Potato
Sweet potatoes have a slightly lower carbohydrate content than regular potatoes. One medium potato contains 26 grams of carbohydrates, while one medium sweet potato contains 23 grams of carbohydrates.

Sweet potatoes are an excellent source of vitamin A and a good source of potassium and vitamin C, B6, riboflavin, copper, pantothetic acid and folic acid. A medium sweet potato has 28% more potassium than a banana.

They replenish energy stores and fuel the muscle-building process.

Wild Salmon

Wild salmon has a powerful punch of omega-3 fatty acids. This makes them a superb option in making lean-muscle. Salmon also boosts metabolism.

Whey protein

Whey protein a fast-absorbing protein that is best served post workout.

Whey protein is the protein contained in whey. It is the watery portion of milk that separates from the curds when making cheese. Derived from cow's milk whey protein is a popular among body builders and athletes who use it to stock up muscles post a workout. Whey protein is a highly digestible source of protein.


Add broccoli to your post workout salad along with spinach, baby tomatoes, sweet corn and peppers. This is a great source of vitamins, minerals and fiber. Remember: minimal cooking!

Brown rice
Brown rice is a staple in many body builder diets. This complex carbohydrate is a sustained release of energy for fitness enthusiast. It great sources of carbohydrates post a workout and can be eaten with any side dish.

Cottage cheese

One cup of cottage cheese can pack 28 grams of protein. The protein breaks down slowly and leaves you feeling fuller for a longer time.

Chocolate milk

It's true! Chocolate milk can help you build more muscle. In a study published in the International Journal of Sports Nutrition and Exercise Metabolism, chocolate milk was just as effective as sports drinks at increasing total exercise output, and delaying exhaustion.


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.

Lentils and chickpeas
Who says you need to eat meat to fill up on protein? These vegetarian- and vegan-friendly foods offer the protein your muscles need, without the high-impact carbohydrate rush that affects your insulin levels.

Big things can come in small packages. Almonds provide a good source of protein and fat, but it's their vitamin E that is most beneficial to your muscles. The powerful antioxidant fights free radicals and helps you recover quicker from your workouts.

High in iron and vitamin C.

Cucumber contains silica which is a component of your connective tissue. It's a cheap muscle building food.

Contains papain which breaks dietary protein into easily absorbable compounds.

The explanation is that the curcumin found in turmeric promotes muscle growth and repair. Add this muscle building food to all your Indian recipes and you are sorted!

Olive oil
The monounsaturated fat in olive oil helps prevent muscle breakdown and protects joints. Olive oil is rich in monounsaturated fats and omega-3 fats. These good fats are heart healthy. Olive oil is anti-inflammatory and helps with muscle pain and inflammation, aiding recovery, making it a perfect muscle building food.


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