20 Best Muscle Building Foods for you

Written by Shreyanshu Maheshwari

Want to build muscle? Here are the Best Muscle Building Foods for you

A Balanced diet, a Good workout, and Proper Rest are the main elements for building muscles. Nutrition plays a significant role in building muscles. If you are training hard, but your diet is not correct, then your progress will be slow. Protein is an essential macronutrient for muscle building because it builds and repairs muscle tissues. Carbohydrates and Healthy Fats are also necessary to provide energy and sufficient calories to build muscles.

After Keeping all aspects in mind, The Fitness levels searched and found the Best Muscle-Building Foods for you.

1. Eggs

Eggs are one of the best sources of high-quality protein and other essential nutrients. They contain healthy fats and all 9 essential amino acids. Eggs are high in the amino acid leucine, which helps to build muscles. Consumption of leucine leads to muscle protein accretion and hypertrophy (1). No doubt that eggs are one of the best muscle-building foods around.

Many people ask that should we consume whole eggs or egg whites.

Well, egg whites are lower in calories, protein, fat, and other nutrients when compared to whole eggs. Egg whites contain no cholesterol, but Whole eggs do. So, if your main focus is weight loss, you can go with egg whites. Otherwise, Whole eggs are a great option because they provide essential nutrients, which are missing in egg whites.

Nutritional Value Of Raw Whole Eggs

Servings: 100 grams (g)

Calories: 143 kcal

Protein: 12.6 g

Fat: 9.51 g

Carbohydrate: 0.72g (Dietary Fiber: 0g Sugars: 0.37g)

Vitamins: Vitamin A, Folate, Choline, Vitamin B12, Vitamin D, Vitamin K, Pantothenic Acid, Betaine, Vitamin B6, Vitamin E, Riboflavin, Thiamin, Niacin

Minerals: Phosphorus, Potassium, Sodium, Calcium, Magnesium, Selenium, Fluoride, Iron, Zinc, Copper, Manganese

(source)

2. Seitan

Seitan, also known as vital wheat gluten, is a low-carb meat substitute. This muscle-building food is made from wheat gluten and water. It’s a rich source of plant-based protein, which will help you to build muscles.

Seitan is very low in lysine amino acid, making it an incomplete protein.

But you can make it a complete protein by combining it with foods rich in lysine, like lentils, beans, soy milk, quinoa, Pumpkin Seeds, etc.

If you are looking for Meat-free foods to build muscle, you must include seitan in your diet.

Nutritional Value Of Seitan

Servings: 100 grams (g)

Calories: 370 kcal

Protein: 75.2

Fat: 1.85 g

Carbohydrate: 13.8g (Dietary Fiber: 0.6g Sugars: 0 g)

Minerals: Phosphorus, Calcium, Potassium, Selenium, Magnesium, Sodium, Iron, Copper, Zinc

(source)

3. Chicken Breast

Chicken breast is an excellent food to build muscle as it is high in protein and low in fat. It is not high in calories, which means you can eat more. Chicken breast is a complete protein as it contains all the essential amino acids. It will develop and maintain lean muscle mass and will build bigger and stronger muscles with resistance training.

Nutritional Value Of Cooked Chicken breast

Servings: 100 grams (g)

Calories: 165 kcal

Protein: 31 g

Fat: 3.57 g

Carbohydrate: 0 g

Vitamins: Choline, Vitamin A, Vitamin D, Folate, Vitamin K, Vitamin B12, Vitamin E, Thiamin, Betaine, Riboflavin, Niacin, Pantothenic Acid, Vitamin B6

Minerals: Potassium, Phosphorus, Selenium, Sodium, Magnesium, Calcium, Iron, Zinc, Copper, Manganese

(source)

4. Soya Chunks

Soya chunks, also known as textured vegetable protein OR textured soy protein, are among the best muscle-building foods for vegans and vegetarians. Soya Chunks have a high amount of plant-based protein that promotes muscle growth. It offers all the essential amino acids that a human needs, making it a complete protein. Studies show that soy protein reduces the risk of Cardiovascular Diseases (2). Soya Chunks is an incredible food for muscle gain.

Nutritional Value Of Soya Chunks

Servings: 100 grams (g)

Calories: 327 kcal

Protein: 51.5 g

Fat: 1.22 g

Carbohydrate: 33.9 g (Dietary Fiber: 17.5 g Sugars: 16.4 g)

Vitamins: Folate, Vitamin K, Vitamin A, Vitamin E, Niacin, Choline, Thiamin, Vitamin B6, Riboflavin

Minerals: Potassium, Phosphorus, Magnesium, Calcium, Sodium, Selenium, Iron, Copper, Zinc

(source)

5. Lean Beef

Lean beef is a nutritious and great add-on to your muscle gain diet. Choose the leanest cut of beef because they are low in calories and high in protein.

This muscle-building food also contains creatine, which will help your muscles produce energy during high-intensity exercises. Lean beef is a complete protein as it contains all the essential amino acids. According to research, The Consumption of lean red meats with resistance training enhances lean tissue mass and increases muscle strength (3).

Nutritional Value Of Cooked Beef (93% lean / 7% fat)

Servings: 100 grams (g)

Calories: 193 kcal

Protein: 26.2 g

Fat: 8.94 g

Carbohydrate: 0 g

Vitamins: Folate, Vitamin A, Choline, Betaine, Vitamin B12, Vitamin K, Vitamin D, Vitamin E, Niacin, Pantothenic Acid, Vitamin B6, Riboflavin, Thiamin

Minerals: Potassium, Phosphorus, Selenium, Sodium, Magnesium, Calcium, Zinc, Iron, Copper, Manganese

(source)

6. Almonds

Almonds contain many vital nutrients. They are rich in protein which is a necessary resource for building muscle. This muscle-gaining food includes plenty of fat. Most of the fat in almonds is monounsaturated fat and polyunsaturated fats, which are considered healthy fats.

Consuming multiple portions of almonds may lead to weight gain because of the high calories. Almonds are an incomplete protein because they are low in Lysine and Methionine amino acids. So to make them a complete protein, combine them with foods high in lysine and Methionine amino acids, like – Milk, Yogurt, Pumpkin Seeds, Eggs, Carrots, etc.

Nutritional Value Of Almonds

Servings: 100 grams (g)

Calories: 579 kcal

Protein: 21.2 g

Fat: 49.9 g

Carbohydrate: 21.6 g (Dietary Fiber: 12.5 g Sugars: 4.35 g)

Vitamins: Vitamin A, Vitamin E, Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Pantothenic Acid, Choline, Betaine

Minerals: Potassium, Phosphorus, Magnesium, Calcium, Iron, Zinc, Sodium, Selenium, Manganese, Copper

(source)

7. Spirulina

Spirulina is blue-green algae that grow in both salt and freshwater. It is a good option for vegans and vegetarians to build muscle. Spirulina is high in protein. It consists of 55-70% protein. But like many other plant proteins, spirulina is also an incomplete protein, as it lacks some essential amino acids like lysine, methionine, and histidine. To make it a complete protein, pair it with foods like: Soybeans, Roasted Pista, Banana, Milk, Curd, Eggs, Hemp Seeds, etc.

With these food combinations, spirulina will become a great food to build muscle.

Nutritional Value Of Spirulina

Servings: 100 grams (g)

Calories: 290 kcal

Protein: 57.5 g

Fat: 7.72 g

Carbohydrate: 23.9 g (Dietary Fiber: 3.6 g Sugars: 3.1 g)

Vitamins: Folate, Choline, Vitamin A, Vitamin K, Vitamin C, Vitamin E, Niacin, Riboflavin, Thiamin, Pantothenic Acid, Vitamin B6

Minerals: Potassium, Sodium, Magnesium, Phosphorus, Calcium, Iron, Copper, Zinc, Manganese, Selenium

(source)

8. Tuna

Tuna fish is low in calories, high in protein, and highly nutritious. This muscle-building food is also a good source of Vitamins and omega-3 fatty acids.

Omega 3 fatty acids are good for your heart health (4). Tuna fish is an excellent food to gain muscle. But it also contains mercury, which can cause serious health problems if consumed in large quantities. So to stay safe and healthy, consume tuna in moderation. Add tuna to your muscle-building diet, and it will help to build muscle mass.

Nutritional Value Of Canned Tuna in water

Servings: 100 grams (g)

Calories: 116 kcal

Protein: 25.5 g

Fat: 0.82 g

Carbohydrate: 0 g

Vitamins: Vitamin A, Niacin, Folate, Vitamin B12, Thiamin, Riboflavin, Vitamin B6, Pantothenic Acid

Minerals: Potassium, Phosphorus, Sodium, Magnesium, Calcium, Iron, Zinc, Copper, Manganese, Selenium, Fluoride

(source)

9. Pista

Pista, also called Pistachio, is packed with nutrients. Roasted Pista qualifies to be a complete protein, which means it consists of all the essential amino acids required by the body. Pista is a fantastic food to gain muscle. They are also high in calories, which means consuming multiple portions of them, will lead you to gain weight. Pista will help the muscles to recover after exercise. Most of the fats in Pista are Polyunsaturated and Monounsaturated fat which are healthy fats.

Nutritional Value Of Roasted Pista

Servings: 100 grams (g)

Calories: 572 kcal

Protein: 21 g

Fat: 45.8 g

Carbohydrate: 28.3 g (Dietary Fiber: 10.3 g Sugars: 7.74 g)

Vitamins: Choline, Betaine, Vitamin C, Vitamin E, Vitamin B6, Niacin, Thiamin, Riboflavin, Pantothenic Acid, Folate, Vitamin A, Vitamin K

Minerals: Potassium, Phosphorus, Magnesium, Calcium, Sodium, Iron, Zinc, Copper, Manganese, Selenium

(source)

10. Protein Powder

Protein Powders have gained a lot of popularity these days. If it’s unable to get enough protein from food alone, you can add protein powder to your muscle-building diet plan.

There are many varieties of Protein Powder, like: Whey Protein, Casein Protein, Soy Protein, Pea Protein, Egg protein, Brown rice protein, Hemp protein and many more.

Protein powder will help your body recover after the workout, build new muscle, minimise soreness, and enhance muscle growth. According to a study, protein supplementation may build up muscle mass and performance with enough training and consistent dietary intake (5).

11. Turkey

Turkey is highly nutritious. It contains a high amount of protein and is also rich in vitamins and minerals. It’s a great food to build muscle. It’s also not very highly rich in calories.

The high-quality protein present in turkey will rebuild and repair your muscles after the workout. Turkey will help to develop and maintain lean muscle mass. Add turkey to your muscle-building diet and start building muscle.

Nutritional Value Of Turkey

Servings: 100 grams (g)

Calories: 208 kcal

Protein: 27.9 g

Fat: 9.82 g

Carbohydrate: 0 g

Vitamins: Choline, Niacin, Vitamin E, Betaine, Vitamin B6, Riboflavin, Thiamin, Pantothenic Acid, Folate, Vitamin D, Vitamin B12

Minerals: Potassium, Phosphorus, Sodium, Calcium, Magnesium, Zinc, Iron, Copper, Manganese, Selenium

(source)

12. Paneer

Paneer is also known as Indian cheese. It is an excellent source of protein, as it contains all the essential amino acids. Panner will help to maintain and develop muscle mass. The main protein in this muscle-building food is casein protein, which is a slow-digesting protein. Consuming paneer will repair and build muscles.

Paneer is highly rich in calcium. Calcium is needed to make healthy bones and it keeps your bones dense and strong (6).

Paneer contains essential nutrients. You can make your own paneer at home, and it’s pretty easy.

Nutritional Value of Paneer

Serving size: 100 grams (g)

Calories: 321 kcal

Protein: 25 g

Fat: 25 g

Carbohydrate: 3.57 g (Sugars: 3.57 g, Dietary Fiber: 0 g)

Minerals: Calcium, Sodium, Potassium

(source)

13. Soybean

Soybean is one of the few plant-based foods, which are a complete source of protein. The high-quality protein in soybean will reduce the feeling of muscle soreness after the workout. It will help to repair and build the muscles.

According to studies, soy protein helps lower LDL cholesterol (bad cholesterol) and reduce the risk of cardiovascular diseases (7,8). Include soybeans in your muscle-building diet plan as they are one of the best sources of plant-based protein.

Nutritional Value of Cooked Soybean

Serving size: 100 grams (g)

Calories: 172 kcal

Protein: 18.2 g

Fat: 8.97 g

Carbohydrate: 8.36 g (Dietary Fiber: 6 g, Sugars: 3 g)

Vitamins: Vitamin C, Choline, Vitamin E, Vitamin K, Niacin, Riboflavin, Thiamin, Vitamin B6, Folate, Vitamin A, Pantothenic Acid, 

Minerals: Potassium, Phosphorus, Calcium, Magnesium, Iron, Zinc, Sodium, Manganese, Copper, Selenium

(source)

14. Pork Tenderloin

Pork tenderloin is a long thin, boneless cut of pork. It is lean and packs a lot of protein, making it an incredible muscle-building food. Almost 75% of its calories come from protein, while the rest comes from fat. It will build lean muscle mass and will repair muscles after the workout. Avoid processed pork products such as bacon because they can harm your health. Pork contains natural creatine that will boost your performance during intensive workouts by producing energy. It contains a beta-alanine amino acid that is capable of improving your physical performance (9).

Nutritional Value of Cooked Pork Tenderloin

Serving size: 100 grams (g)

Calories: 143 kcal

Protein: 26.2 g

Fat: 3.51 g

Carbohydrate: 0 g 

Vitamins: Choline, Niacin, Betaine, Riboflavin, Vitamin B6, Pantothenic Acid, Thiamin, Vitamin E, Vitamin B12, Vitamin D

Minerals: Potassium, Phosphorus, Sodium, Magnesium, Calcium, Zinc, Iron, Copper, Manganese, Selenium

(source)

15. Pumpkin Seeds

Pumpkin seeds are high in protein, fat and calories. It will help you to build muscles, but consuming more of it will lead to weight gain.

The protein in this muscle-building food is incomplete, as it is low in essential amino acids like threonine and lysine(10).

But you can make it a complete protein by pairing it with legumes, eggs, cheese, lean beef, milk, yoghurt, etc.

Pumpkin seeds are high in magnesium. Consumption of magnesium lowers the risk of diabetes and reduces the risk of high blood pressure (11, 12). Add pumpkin seeds to your muscle-building diet and start gaining muscles.

Nutritional Value of Pumpkin Seeds

Serving size: 100 grams (g)

Calories: 559 kcal

Protein: 30.2 g

Fat: 49 g

Carbohydrate: 10.7 g (Dietary Fiber: 6 g, Sugars: 1.4 g)

Vitamins: Choline, Vitamin A, Niacin, Vitamin E, Vitamin C, Thiamin, Riboflavin, Vitamin B6, Vitamin K, Pantothenic Acid, Folate

Minerals: Phosphorus, Potassium, Magnesium, Calcium, Zinc,  Sodium, Iron, Manganese, Copper, Selenium

(source)

16. Curd / Dahi

Curd is a milk product that has a creamy texture and is an excellent food to include in your muscle-building diet. It is a fantastic food to gain muscle as it contains all the nine essential amino acids that make it a complete protein. Most of the protein in curd is casein protein which is a slow-digesting protein, this makes curd a great food to encourage muscle recovery and growth during sleep.

Many athletes prefer to eat curd before bed because the casein protein in it may reduce muscle breakdown during sleep.

Nutritional Value Of No Fat/Uncreamed Curd

Servings: 100 grams (g)

Calories: 72 kcal

Protein: 10.3 g

Fat: 0.29 g

Carbohydrate: 6.66 g (Sugars: 1.85 g, Dietary Fiber: 0 g)

Vitamins: Vitamin A, Vitamin E, Choline, Betaine, Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid

Minerals: Sodium, Phosphorus, Potassium, Calcium, Magnesium, Iron, Zinc, Selenium, Fluoride, Copper, Manganese

(source)

17. Salmon

Salmon fish is loaded with omega-3 fatty acids and high-quality protein. It is highly nutritious and great food to build muscle. Omega 3 fatty acids may contribute to gain muscle mass and increase muscle strength and performance (13). Salmon is a complete protein that helps to repair and build muscle. Salmon may also maintain and develop lean muscle mass. Most of the fat present in salmon is unsaturated fat which is a healthy fat and it’s good for your heart.

Nutritional Value Of Cooked Atlantic Wild Salmon

Servings: 100 grams (g)

Calories: 182 kcal

Protein: 25.4 g

Fat: 8.13 g

Carbohydrate: 0 g

Vitamins: Niacin, Vitamin A, Thiamin, Vitamin B6, Pantothenic Acid, Riboflavin, Folate, Vitamin B12

Minerals: Potassium, Phosphorus, Sodium, Magnesium, Calcium, Iron, Zinc, Selenium, Copper, Manganese

(source)

18. Mozzarella Cheese

Mozzarella has excellent nutritional content and is good food for gaining muscle. Use No fat mozzarella instead of a normal one because No fat mozzarella will be low in calories and high in protein compared to Normal Mozzarella cheese. Most of the protein in Mozzarella is casein protein which is slow in digestion. Casein protein may help to prevent muscle breakdown. Mozzarella cheese is a complete protein. This muscle-building food contains a high amount of calcium, and calcium helps to make healthy bones and also keeps your bones dense and strong (6).

Nutritional Value Of No Fat Mozzarella Cheese

Servings: 100 grams (g)

Calories: 141 kcal

Protein: 31.7 g

Fat: 0 g

Carbohydrate: 3.5 g (Dietary Fiber: 1.8 g, Sugars: 1.48 g)

Vitamins: Vitamin A, Vitamin K, Choline, Vitamin E, Riboflavin, Niacin, Thiamin, Vitamin B6, Folate, Vitamin B12

Minerals: Calcium, Sodium, Phosphorus, Potassium, Magnesium, Zinc, Iron, Copper, Selenium

(source)

19. Gelatin

Gelatin is a tasteless, colourless food made from animal bones, cartilage, and skin. Most of the calories in gelatin come from protein. It is highly rich in protein. But gelatin is an incomplete protein because it lacks the essential amino acid tryptophan and contains low amounts of methionine and histidine. To make gelatin a complete protein, pair it with foods like: Chicken, Turkey, Eggs, Milk, Cheese, Fish, Soy Products, Pumpkin seeds, etc.

Gelatin is rich in glycine amino acid, which is beneficial for your health. It can be a great food to build muscle if you pair it with the right food and make it a complete protein. 

Gelatin contains collagen, and it is great for your skin as it improves Skin Hydration, Elasticity, Roughness, and Density (14).

Nutritional Value Of Unsweetened Gelatin Powder

Servings: 100 grams (g)

Calories: 335 kcal

Protein: 85.6 g

Fat: 0.1 g

Carbohydrate: 0 g

Vitamins: Choline, Riboflavin, Pantothenic Acid, Thiamin, Niacin, Vitamin B6, Folate

Minerals: Sodium, Calcium, Phosphorus, Magnesium, Potassium, Iron, Copper, Zinc, Manganese, Selenium

(source)

20. Hemp Seeds

There are very few plant-based foods which are a complete source of protein, and Hemp seeds are one of them. They are high in calories, protein, and fat and are a rich source of Omega 3 and Omega 6 fatty acids.

Hemp seeds provide all 9 essential amino acids, making them a complete source of protein. This food must be a part of your muscle-building diet. The protein present in it will help to repair and grow your muscles. Hemp seeds are an excellent food to build muscle. Most of the fat in hemp seeds is Unsaturated fat which is considered beneficial fat. According to research, Hemp seeds have the potential to beneficially influence heart disease (15).

Nutritional Value Of Hemp Seeds

Servings: 100 grams (g)

Calories: 553 kcal

Protein: 31.6 g

Fat: 48.8 g

Carbohydrate: 8.67 g (Dietary Fiber: 4 g Sugars: 1.5 g)

Vitamins: Niacin, Thiamin, Riboflavin, Vitamin B6, Vitamin C, Folate, Vitamin E, Vitamin A 

Minerals: Phosphorus, Potassium, Magnesium, Calcium, Zinc, Manganese, Iron, Sodium, Copper

(source)

Conclusion

Proper Workout, Proper Nutrition, and Proper Rest are the main factors for building muscles. No matter how hard you train But if you don’t take Proper nutrition, you will never get great results. Protein is the building block of muscle because it builds and repairs muscle tissues.

To Build a Great physique, be consistent with your workout and eat nutritious foods that are high in protein.

All the foods mentioned in this list are nutritious and high in protein. If there are foods, which are incomplete proteins, then we have also mentioned the foods combinations of how you can make them a complete protein.

Some people mainly focus on workouts and neglect diet, and some mainly focus on diet and neglect workouts, But both things are equally essential to building a Great physique.

Remember, Great things take time, so have some patients on this Muscle Building journey and give your best.