The Best Foods To Gain Muscle

This is post by NoBull Author, Mike Boyle

We all know the importance of protein in building muscle.  The process of muscle building requires more than just protein.  To build muscle you have to eat a variety of protein, carbohydrates and healthy fats.  Here’s a list of 10 foods if your not eating, you should be eating to gain muscle.

1. Chicken

Chicken is the staple muscle-building food.  Chicken breast is packed with protein and one of the top foods you can eat to gain muscle.  You will find chicken in every bodybuilders menu.  Even if your not a bodybuilder and just want to gain muscle, your still going to want to eat chicken.

2. Beef

Lean red meat is an excellent source of protein.  What separates beef from other meats is the addition vitamins and minerals.  It contains zinc, iron and B-12, all of which are important for accelerated muscle growth.  If your eating grass fed beef your even getting omega-3′s.

3. Eggs

Eggs are considered to be the most readily utilizable protein with the  highest biological value of any whole food. This means that the protein in eggs  is used most efficiently for muscular growth.

4.  Potatoes

When trying to gain weight, you need to consume a significant amount of carbs.  One of your best choices are potatoes.  The carbohydrates in potatoes provide an essential energy source and nutrients for recovery for a bodybuilder.  Eating a mixture of sweet potatoes and baked potatoes are a great source of carbohydrates.

5. Oats

Oats are and excellent source of carbohydrate and personal my favorite choice of all the quality carbs you can eat.  Oats are a flexible source of energy and can be added to other foods when you need a boost of healthy carbohydrates.  Rolled oats are healthy carbohydrates and remain hugely popular muscle building foods.

6. Whey Protein

Whey protein is one of the best supplements you take to gain muscle.   Whey protein is a rich source of branched chained amino acids (BCAAs), containing the highest known levels of any natural food source.  BCAAs are the building block of building muscle.

7. Nuts

You gain muscle by strength training and a proper diet containing proteins, carbohydrates and fats. Building muscle involves a combination of breaking down your muscle tissue and rebuilding it using dietary nutrients.  Nuts like almonds and walnuts are a great source of protein, magnesium and unsaturated fatty acids.

8. Fish 

Fish is great for building muscle.  Fish is lean and is loaded with protein to help build muscle.   Fish and especially salmon is packed with protein and the healthy fatty acid omega-3.  Omega-3 essential fatty acids are important building blocks of the cell membrane and like protein help from from strenuous workouts.

9. Vegetables

Most of us don’t consider vegetables a muscle building food.  Vegetables are just as important to muscle building as protein is.  With vitamins and minerals like calcium, folic acid and vitamins C,D, E, and A.  These vitamins and minerals are crucial for proper and efficient muscle contraction and red blood cell production.

10. Quinoa

Quinoa is an excellent carbohydrate source that is high in protein too.  Quinoa is higher in fiber and protein than oats or rice and taste just as good.  One beneficial thing about quinoa is that it is a complete protein, so if your vegetarian its a great way to meet your needs.

That’s my list for 10 muscle building foods.  I hope this list helps everyone meet their muscle building needs.

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3 Responses to "The Best Foods To Gain Muscle"

  1. Chuck Freeman:
    May 21, 2014 09:31 am

    Hey Mike,

    Nice article and great blog!

    Great list here! Personally, I thing that eggs are so underrated in the fitness world. Eggs are the best source of cholesterol which is of great importance for any male athlete since it is the main precursor of testosterone and anyone who want to build muscle without using steroid need to optimize his testosterone levels….

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  2. Leandro Russo:
    November 18, 2013 04:35 am

    Hello Mike,

    I have read your article and I can definitely say that you give us a list of 10 very useful and practical sources of protein. It was good for me to see these 10 foods listed altogether so that I can easily write them down and reach them whenever I need. Most of these 10 full-of-protein foods are also very easy to find and they are much cheaper than artificial protein supplements. With regard to the foods that build muscle, I would also like to add low-fat yogurt and milk as they are full of protein and we can consume them both before and after our workout.

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  3. Mike Mahony:
    February 05, 2012 05:06 am

    I love this list, thanks for compiling it. No big surprises at all, but still something people need to see. Nutrition is where you get the majority of your results, so having a list like this to refer to can really help the beginner out. I am forwarding the link to a friend of mine who is on a quest to lose fat and build muscle. He is going to love it.

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