10 best foods that build muscle: eat right, muscle up!
A fit body is made 30% in the gym and 70% in the kitchen! You may be tired of hearing this, but it’s the truth. The food you eat will potentially have a greater impact on your weight, body fat, and lean body mass than your exercise will.
If you want to bulk up or just focus on lean muscle building, here are a few foods that build muscle to add to your diet:
- Chicken — Chicken breast, in particular, is a highly nutritious source of protein. Remove the skin from the chicken, and you trim the fat content of your meal WAY back. Chicken is probably the best protein to eat for a fitter, leaner body, and it will improve the health of your bones and speed up muscle recovery.
- Eggs –– Rich in protein and minerals but low in calories and saturated fat, eggs are one of the superstars of the muscle-building world. Few other proteins cost as little as eggs, and none can pack the same amount of nutrients into such a small package. DEFINITELY a food to add to your diet!
- Lean beef –– Red meat contains certain nutrients that are needed for muscle growth, but it’s also high in saturated fat. The leaner the cut of meat, the better it is! You should eat red meat at least two or three meals every week if your goal is to pack on the muscle.
- Whey protein –– Yes, it’s not technically a “food” but a supplement, but it still deserves its place on this list. Basically, it’s concentrated amino acids with a bit of carbs for added energy. You’ll get all the amino acids needed to build muscle, in a bioavailable, digestion-friendly package.
- Cottage cheese — This should be another staple of your diet, thanks to its high casein protein content. Casein protein is slow-digesting, so it will give you a steady stream of amino acids for hours. It’s good for muscle maintenance, and can aid in muscle recovery long after your workout is complete.
READ MORE: 15 Foods That Increase Metabolism
- Fish –– Tuna, sardines, salmon, and just about every other type of fish are amazing for your health, thanks to their high natural fat content. Fish is rich in Omega-3 fatty acids, which help to reduce inflammation and speed up muscle repair. They’re also great for speeding up your metabolism!
- Healthy fats –– Coconut oil, nuts, avocadoes, and olive oil are just a few of the healthy natural fats that you should add to your diet. These fats are needed to produce testosterone and growth hormone, both of which are needed for muscle growth. Eating more healthy fat will also help your body to burn fat, leading to a better body fat to muscle ratio.
- Whole grains –– Brown rice, quinoa, and barley are just a few of the whole grains you need to add to your diet. They provide a nutrient punch, speed up your metabolism, and even boost hormone levels.
- Oats –– Oats are rich in both carbs and fiber, meaning they’ll provide energy without affecting blood sugar levels. They can suppress your appetite, decrease your hunger, promote fat loss, and make you feel full for longer. Definitely a healthy addition to your diet!
- Fruits and veggies –– The more veggies you eat, the better! Fruits are high in sugar and calories, so they should be consumed in moderation. Veggies, however, are packed with fiber and nutrients and contain almost no calories. EXCELLENT for keeping your diet balanced.
