Best Muscle Building Foods for you

Want to build muscle? Here are top Muscle Building Foods

A balanced Diet, Intensive Exercise, and Proper Rest are the key elements to build muscle. 

Now let’s talk about diet :

No matter how hard you train, if your body is not getting the sufficient nutrients it needs. Then you will not get the results that you could get with a Great Diet.

Diet is necessary to repair your damaged muscle fibers and produce more muscle fibers after the workout that will build strength and increase the size of your muscles. 

So, This is how important a role diet plays in building muscle, and to help you, The Fitness Levels searched and found out the Best Muscle Building Foods in the world.

1. Eggs


Eggs are one of the best sources of high-quality protein. They contain healthy fats and essential nutrients.

No doubt that eggs are one of the best muscle building foods.

A large egg (50 grams) contains about 71.5 calories, 0.4 grams of carbohydrate, 6.3 grams of protein, 5 grams of fat.

Many people throw away the egg yolk and only consume the egg white after their workout session.

But the egg yolk contains protein, and other nutrients like Vitamin B12, which aids muscle contraction.

Consuming a whole egg is better for building and repairing muscles than egg white.

2. Milk

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Milk is helpful for athletes and bodybuilders who may need or want to gain muscle. Milk protein contains a combination of whey protein (20%) and casein protein (80%). Both Whey and casein are high-quality proteins, which will help you to build muscle. Milk includes high-amounts of leucine, which is considered the primary amino acid in the BCAA makeup and responsible for muscle protein synthesis (muscle growth). One cup (244 ml) servings of whole milk provide you 146 calories, 12.8 grams of carbohydrates, 7.9 grams of protein, and 7.9 grams of fat.

3.Cottage Cheese

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This soft, white, and creamy muscle building food contains both casein and whey protein, allowing for extended recovery from training and builds muscle. 

The 80% of total protein present in cottage cheese is casein protein, which prevents muscle breakdown due to its slower absorption.

A 100 grams servings of cottage cheese provides you with 98 calories, 11.1 grams of protein, 3.4 grams of carbohydrate, and 4.3 grams of fat.

4. Chicken Breast

chicken breast

Chicken breast is one of the best muscle building foods around. It is high in protein and low in fat. 

A 100 grams serving of chicken breast provides you 165 calories 0 grams of carbohydrate, 31 grams of protein, and 3.6 grams of fat.

Chicken breast is low in calories means you can eat it more, without worrying about consuming too many calories.

5. Salmon

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Salmon fish is rich in omega-3 fatty acids and also packed with high-quality protein. 

This muscle building food can decrease muscle-protein breakdown after your workout and helps in fast recovery. 

A 100 grams serving of salmon provides you 22.1 grams of protein.

The protein contains all essential amino acids, which makes it a complete protein that helps you to build and repair muscles.

A 100 grams servings of salmon also provides, 0 grams of carbohydrate, 12.3 grams of fat ( out of which 4.4 grams are polyunsaturated fats, 4.4 grams are monounsaturated fats, and 2.5 grams are saturated fats) 

6. Almonds



Almonds contain many vital nutrients. They are rich in protein, which is an important resource for building muscle. Almonds contain plenty of healthy fats, including both monounsaturated fat and polyunsaturated fat. A 100 grams servings of almonds provides you with 597 calories, 19.3 grams of carbohydrates, 22.1 grams of protein, and 52.8 grams of fat (out of which 33.7 grams are monounsaturated fat and 12.7 grams is Polyunsaturated fat). Almonds are an incomplete protein because they are low in Lysine amino acid, so in order to make it a complete protein, combine it with foods that are high in lysine, like – Legumes and grains.

7. Soya Chunks

Soybean protein chunks in an olive wood bowl over white background.

Soya chunks are among the best muscle building foods for vegans and vegetarians.

It contains all essential amino acids, which makes it a complete protein.

A 100 grams serving of soya chunks can provide you 346.7 calories, 53.3 grams of protein, 33.3 grams of carbohydrates ( out of which 13.3 grams is dietary fiber).

Soya Chunks are low in fat, as it’s 100 grams serving contains less than 1 gram of fat.

8. Beans

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Beans are one of the most Nutrient-Dense foods around.

This muscle building food is a highly nutritious source of fiber and quality protein that will help you to build muscle. 

Beans are exceptionally low in fat, high in fiber.

Kidney Beans contain 9.1 grams of protein per 100 grams. Pinto beans contain 9 grams of protein per 100 grams. Black beans contain 8.9 grams of protein per 100 grams.

9. Lean Beef

This muscle building food contains creatine in it, and creatine improves your strength, speeds up your muscle growth, and improves your high-intensity exercise performance.

Lean beef contains all essential amino acids, which makes it a complete protein. 

A 100 grams serving of lean beef provides you with 22.6 grams of protein, 0 grams of carbohydrates, 9.4 grams of fat (out of which just 3.7 grams are saturated fat and 0.6 grams is trans fat).

10. Greek Yogurt


Greek yogurt has almost twice the protein than regular yogurt.

It contains a high amount of calcium, which will help you to improve bone health and is also responsible for triggering muscle contraction.

A 100 grams servings of Greek yogurt provides you 97 calories, 4 grams of carbohydrate, 9 grams of protein, and 5 grams of fat.

But some brands add artificial sweeteners in greek yogurt for taste, which can harm your health, so try to consume greek yogurt containing less or no artificial sweeteners.

11. Lentils


You’ll be pleased to know that foods such as lentils can also help you to build muscle.

Lentils are high in fiber and protein. They also lower the risk of obesity, diabetes, and heart disease.

A 100 grams serving of raw lentils contain 25 grams of protein, 63 grams of carbohydrate (out of which 11 grams are dietary fiber and 2 grams are sugar), and 1.1 grams of fat. 

But when you cook or boil lentils, there will be a decrease in their protein content, as it goes down from 25 grams to 9 grams.

Lentils are an incomplete protein, so combine it with grains like wheat, rice, and corn, to get a complete protein.

12. Pistachios

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Pistachios are a nutrient-packed nut. Antioxidants present in pistachios helps to promote muscle repair and recovery. Pistachios are also a complete protein because it contains all essential amino acids. A 100 grams servings of pistachios provides you with 557 calories, 28 grams of carbohydrates, 20.6 grams of protein, and 44.4 grams of fat.

13. Chickpeas

Top view of a brown bowl filled with chickpeas shot on rustic wood table. A wooden spoon is beside the bowl with some lentils on it. DSRL studio photo taken with Canon EOS 5D Mk II and Canon EF 100mm f/2.8L Macro IS USM

Chickpeas ( Garbanzo beans ) are a good source of carbs and protein. They are also rich in iron. A 100 grams servings of chickpeas provides you with 164 calories, 27.4 grams of carbohydrates, 8.9 grams of protein, and 2.6 grams of fat. Chickpeas are not a complete protein because they are low in methionine amino acid, so in order to make them a complete protein combine them with rice (both brown and white) because rice is high in methionine.

14. Quinoa

Red, black and white quinoa seeds on a white background

Quinoa is rich in antioxidants, which promote muscle recovery by limiting the damage to muscle cells after a vigorous workout. Quinoa contains all nine essential amino acids, which means that it is a complete protein. A 1 cup (185 grams) servings of quinoa provide you with 222 calories, 39.4 grams of carbohydrates, 8.1 grams of protein, and 3.6 grams of fat.

15. Turkey

Turkey is highly nutritious. It is rich in protein and also an excellent source of many vitamins and minerals. It will help you to grow your muscle. A 100 grams servings of turkey provides you with 157 calories, 0 grams of carbohydrate, 29.9 grams of protein, and 3.2 grams of fat.

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