What Are The Best Foods for Building Muscle?

Apart from your workouts and getting enough rest, what you eat is an essential aspect of building muscle.

If you’re giving your body the nutrients it needs, you’ll lose fat and build muscle much faster.

On the other hand, if your body doesn’t get what it needs, it won’t be able to build the muscles you want.

A lot of workout effort can be wasted if it’s not backed up by a proper bodybuilding diet.

Here are some of the best foods for building muscles:

Whole eggs

Whole eggs contain proteins that are easier for your body to process than any other kind of protein. That includes beef, chicken and milk.

In addition, whole eggs contain a whole host of other vitamins and nutrients, including Vitamins D and B12, zinc, choline and iron.

Don’t worry about eating cholesterol in the egg yolk. Research study after research study has proven that consuming whole eggs actually raises HDL (the good cholesterol) and does not lead to coronary heart disease (CHD).

No need to be separating egg yolks from whites here.

Whole wheat pasta

It is unhealthy to cut out all carbohydrates from your diet. Even the popular Keto diet allows for some carbs.

In order for your body to have the energy to work out and to build muscles, it needs to have healthy carbs that it can convert into useable energy.

Protein provides the body with the building blocks of amino acids, while healthy carbohydrates give the body the energy to build those blocks.

Avoid carbohydrates based in white flour products. They burn too fast and cause energy spikes and crashes. Instead, opt for whole wheat carbohydrates like whole wheat pasta and other whole grains. Get organic if you can.

Fresh salmon

Salmon contains a very high concentration of much-needed omega-3 fatty acids. This helps brain functioning and concentration while also facilitating muscle growth.

The omega-3 fatty acids in salmon will speed up muscle growth after a workout, which translates to more muscles being built faster.

Almonds and other nuts

Raw almonds and other nuts contain a lot of proteins that can help build muscle. They’re easy to carry around as a snack and are actually healthy, unlike many other snacks.

Nuts contain Vitamin E, potassium, zinc, magnesium and many other essential minerals and vitamins. They also contain digestion-helping fibers.

When buying nuts, avoid anything that’s deep fried in oils or covered in salt. If possible, try to buy plain raw nuts with minimal processing.

Eat grass-fed beef

Beef is perhaps the best kind of meat for muscle builders to eat. Especially from grass-fed cows.

It contains high amounts of creatine, which gives your body a huge boost of energy for working out. Anyone who’s taken a creatine supplement can attest to creatine’s explosive energy.

By eating beef regularly, you’ll be providing your body with this much-needed source of energy.

These are some of the best foods for muscle building. By providing your body with all the nutrients, proteins, vitamins and minerals it needs, you’ll build muscles at a much faster pace.

I will look at plant-based diets for bodybuilding in another article.

In the meantime, here is a handy guide to help you make smart choices for your macronutrients (carbs, fats and proteins).

Sources:

Blesso CN, Andersen CJ, Barona J, Volek JS, Fernandez ML. Whole egg consumption improves lipoprotein profiles and insulin sensitivity to a greater extent than yolk-free egg substitute in individuals with metabolic syndrome. Metabolism. 2013 Mar;62(3):400-10. doi: 10.1016/j.metabol.2012.08.014. Epub 2012 Sep 27. PMID: 23021013. [Accessed June 14, 2021]

Schnohr P, Thomsen OO, Riis Hansen P, Boberg-Ans G, Lawaetz H, Weeke T. Egg consumption and high-density-lipoprotein cholesterol. J Intern Med. 1994 Mar;235(3):249-51. doi: 10.1111/j.1365-2796.1994.tb01068.x. PMID: 8120521. [Accessed June 14, 2021]

Mutungi G, Ratliff J, Puglisi M, Torres-Gonzalez M, Vaishnav U, Leite JO, Quann E, Volek JS, Fernandez ML. Dietary cholesterol from eggs increases plasma HDL cholesterol in overweight men consuming a carbohydrate-restricted diet. J Nutr. 2008 Feb;138(2):272-6. doi: 10.1093/jn/138.2.272. PMID: 18203890. [Accessed June 14, 2021]