Eating These Foods Will Get You The Body Transformation You Want

Probably the biggest mistake people make in muscle building is eating the wrong kind of foods. To build muscle you have to have a calculated approach not just for working out but even more importantly the foods you eat. Here are the best muscle building foods highly recommended for both men and women with a goal of bulking up.

Training hard in the gym or at home (if you hate the gym) is great. It’s the first step but muscle building does not happen during workout. You break down your muscles during workout. Your end goal is build those muscles back, bigger and stronger regardless of how they were before. How do you do that? Through giving your body the nutrients it needs to build muscles.

The idea is very simple. Give your muscles (your torn, worn out muscles) the right nutrients they need to repair and rebuild so that they come back stronger and bigger than they were. You need the right combination of proteins, fats and carbs at the right time and in the right amounts for your muscles to regrow.

This article focuses on the best muscle building foods groups that you need to eat if you’re to see the results you’re after. Before we get into the 17 foods to build muscle faster, you need to understand there’s not one single food or food group that will bulk you up after a strenuous workout session in the gym.

The key to building muscle is consistency both with your training and eating. You want to find the best muscle building foods that you actually enjoy eating and stick with them. Fortunately, the 17 muscle foods lists we’re about to go over have enough variety in them so you can choose the ones you like. What’s more? These foods will not only help you gain mass but they will also help you stay lean.

So let’s get into it…

Best Muscle Building Foods – Proteins

#1: Eggs

Without protein your muscles won’t grow. Eggs provide a very high quality source of protein, with 6 grams of protein in a single large egg. The protein found in egg is also one of the most bio-available sources of protein you can consume. That means that your body will readily digest, absorb and assimilate the protein found in egg.

Even better, it’s not just the protein found in eggs that makes it the perfect food for gaining muscle. The cholesterol and yolk has added benefits as well. It maintains muscle cell membrane and keep testosterone levels high.

Research shows that whole eggs consumption will provide you with both lean muscle mass and strength.

When buying eggs, choose the highest quality you can afford. Better eggs will provide better nutrients and provide the best ratio of omega-3 to omega-6.

Do the labels on eggs mean anything at all?

Labels that say Vegetarian fed, Cage free and Natural really mean nothing. Even Organic labels don’t mean much. So what type of eggs should you buy? Instead you want to go with free range eggs.

#2: Lean beef

Beef is excellent muscle building food. It has high quality protein, cholesterol and saturated fat content. Research shows that all these help increase testosterone levels especially in men. It also has high bio-availability value which makes it easy to absorb in the muscle cells. Beef also contain high levels of natural creatine which helps improve your performance levels and gives you more a little bit more of a push in the gym.

A little bit of saturated fat found in beef will help boost testosterone levels but you want to make sure that your gains in muscle are mass and not fat. So look for the select cut and lean options.

#3: Shrimp

Now this protein source is not as bio-available as the first two muscle building foods mentioned above. However, shrimp is a great source of natural protein. In fact shrimp is made completely of protein. A 3-ounce serving of shrimp will provide you with 18 grams of protein, 1 gram of carbs and zero grams of fat. It’s also high in leucine which studies have shown that it’s very important for muscle growth.

Shrimp in very nutrient-dense while being very low in calories making it ideal for lean muscle growth.

#4: Chicken breast

This is also another great source of protein for building muscle. With the 3-ounce serving giving you 27 grams of protein, chicken breast also has low fat content, with the same serving providing just 1 gram of fat. Just like egg and beef, chicken breast has a high bio-availability. It also contains some important vitamins and minerals which promote muscle growth.

These include vitamin b6 which helps convert stored carbs into energy, selenium which helps repair damaged muscle cells and zinc which supports the release of muscle building hormones.

#5: Salmon

This is loaded with quick digestible protein and this makes salmon a great choice to eat when trying to gain muscle. A 3-ounce serving will provide you with 17 grams of protein. It’s also a rich source of Omega-3 fatty acids EPA and DHA. This will help achieve greater muscular strength and improve insulin sensitivity. This leads to a greater protein uptake by the muscle cells.

Not only are these foods easily burnt by your body for fuel but Omega-3 also promotes muscle and joint recovery. This will help keep you injury free in the gym.

#6: Pork tenderloin

Most pork will provide you with plenty of protein but tenderloin will give the most protein with the least amount of fat. A 3.5-ounce serving will give you 21 grams of protein, 4 grams of fat. A serving of tenderloin will also give a third of your daily vitamin B2 requirement which helps in the protein digestion process.

#7: Protein Powder

While you should be relying on your plate for the best muscle building foods in terms of proteins, having a protein shake right after your workout will help prepare and grown your muscles by getting amino acids directly into the cells to start the rebuilding process straight away.

Protein powders are also a convenient way to get your protein in when you’re in the rush or hurry. The best protein powders are whey isolate base. These have a protein volume of at least 90%. They also have fewer carbs and fat than whey concentrate.

#8: Tuna

Tuna a great source of protein for body building. A 3-ounce serving of tuna will give you 21 grams of protein, vitamin B6 and B12 and vitamin A. These vitamins will give a boost in your workout. Another great advantage of tuna is that it contains those same Omega-3 fatty acids.

Research has found that Omega-3 promotes leanness, improves heart health and slows down muscle loss as we grown older through a process called atrophy.

Best Muscle Building Foods – Carbohydrates

You need carbs for energy to power through your workouts at the gym or home. Carbs also help you make better use of protein and assist in the muscle repair process.

#9. Sweet Potato

This is one of the best sources of carbs for muscle building. A medium size of sweet potato will give around 24 grams of carbs, 4 grams of which are fiber. It’s also packed full of vitamins and minerals. Another great thing about sweet potatoes is that they are really easy to prepare.

You can simply pop a medium size potato into the microwave in 5 minutes it’s ready to eat. Large size potatoes may need a little bit more time and cooks within 8-12 minutes.

#10: Quinoa

Another excellent carb for muscle building is quinoa. It’s superior to most other whole grains because it contains lysine. This is one of the nine essential amino acids you must get in your diet because your body cannot produce them. Quinoa has enough lysine in it to be considered a complete protein source.

Research also shows that eating quinoa will increase levels of insulin-like growth factor-1 which is critical for muscle growth.

#11: Oatmeal

As a complex slow digesting carb, oatmeal will provide you with a long lasting source of energy. There are actually three sources of raw oats: Steel cut, whole and quick oats. Steel cuts are the best for muscle growth because they are the least processed, are the slowest burning and has the lowest insulin raising effect.

A cup of dried oats will give you 56 grams of carbs, 11 carbs of protein and 5 grams of fat.

Best Muscle Building Foods – Fruits

#12: Apples

Apples will not only help you keep the doctor away but will also help you keep the fat away by making you bigger and stronger. Apples contain polyphenols which have been shown to increase muscular strength and endurance. They also increase the amount of fat that your body burns.

Add them to your muscle building nutrition as a snack in between meals.

#13: Blueberry

Inside your body you have something known as free radicals which are unstable molecules that will damage muscles and side-track your muscle building process. They also cause a range of other unwanted problems so they need to be destroyed. No fruit or vegetable is better at doing that blueberries.

Blueberries contain anthocyanin, a potent anti-oxidant that zaps up free radicals while also boosting brain function. Research also confirms that blueberries also increase post-workout recovery. Adding blueberries or similar fruit to your oatmeal is great way to make it taste delicious without having to go for the flavored oatmeal that’s high in sugar.

Best Muscle Building Foods – Nuts

Nuts are packed with nutritional goodness that promotes muscle growth. As long as you don’t eat too much of them, they can help you stay lean. Here are favorite nuts that promote muscle growth.

#14: Almonds

Almonds happens to be my favorite nut for building muscle. They are packed with essential vitamins, minerals and anti-oxidants that help control blood sugar spikes after a meal. Almonds are also a great source of monounsaturated fats which will help keep your heart healthy.

In terms of promoting excellent muscle growth, they are an excellent source of protein with a handful of them giving you more protein even than an egg. They will boost your energy levels thanks to their high source of manganese and copper which will fight against free radical damage to the energy producing cells in the body called mitochondria.

If you enjoy almonds you can enjoy and handful of raw almonds once a day or add them as a side to your main meal.

Best Muscle Building Foods – Vegetables

#15: Beetroot

Now beetroot may not be the first food that comes to mind when you think of the best muscle building foods that will help you build muscle. However, it contains betaine and and nitrates, which makes beetroot a really smart choice.

Betaine has been shown to support muscular strength and endurance. Nitrates contribute immensely to the production of nitric oxide which relaxes blood vessels and helps widen blood vessels and allow for more blood to flow through. This allows more amino acids to get into the muscle cells and help you get better pump during your workout.

Add beetroot to your meal plan by serving it on the side of your main meal.

#16: Greek Yogurt

Yes, I know this is not a vegetable but I got to put it somewhere. Greek yogurt provides you fast digesting whey and slow digesting casein protein in one single food. Research done at Baylor University shows that a combination of whey and casein is the best combination to increase lean muscle mass.

Greek yogurt also contain vitamin D which helps the body absorb calcium and phosphorus. Calcium helps your muscle contracts more forcefully. Phosphorus helps make ATP (Adenosine Triphosphate), which is the body main source of energy for lifting heavy weight.

A word of advice of Greek yogurt. Ensure you get the unflavored one so that you can add your own fruits to give some flavor.

#17: Avocado

For a long time the avocado was a no no for body builders because of their high fat content. However, we now know that the type of fat they contain is extremely good for us. It’s the monounsaturated fat. The average avocado contain 15 grams of it.

Studies have shown a medium to high monounsaturated fat intake can lead to a similar amount of weight loss as what can be achieved with a low fat diet. On top that avocado can also help boost muscle growth. Studies have shown that eating healthy fats like the ones found in avocados can boost your levels of testosterone and human growth hormone. Both of these are prime muscle building hormones.

An avocado will also provide you with 60% more potassium than a banana. Potassium assist with proper cell and muscular function. Avocados are also packed with vitamins and minerals and phytonutrients. We also encourage you to read our other muscle building tips and articles in this category.