Top 10 Foods That Build Muscles

Top 10 Foods That Build Muscles

Protein is one of the most important nutrients that are critical foods that build muscles.

In fact the process of muscle development requires more than simply protein. Weight lifting also burns calorie in the form of muscle glycogen, hence your diet also requires to incorporate a healthy supplement of carbohydrates to replenish muscle glycogen stocks and to bolster insulin, a hormone that enables shuttle amino acids into the muscles.

Which foods can build muscular bulk?

Here are the top 10 Foods that Build Muscles


Not all are non vegetarian. But without meat, it is difficult to get precious protein found in meat.  One of the best is quinoa, a protein-filled grain found in South America. Not only is quinoa rich in protein, but the protein it offers is also complete, i.e. it contains all nine essential amino acids. This gluten-free food item is also simple to digest and is high in iron, fiber and magnesium. No wonder the earlier Incas termed quinoa the mother of all grains.


Almonds are plant-based food item perfectly packed with protein. 1/4 cup of almonds is packed with almost 8 grams of protein -- that’s almost 2 grams of protein in excess than egg! Almonds are also a great source of heart-healthy monounsaturated magnesium and fats. Magnesium is rich in mineral that’s essential for more than 300 biochemical reactions in the body and is prominently known to be engaged in energy metabolism and protein synthesis.

3.Cottage Cheese

It may sound astonishing, but serious bodybuilders add cottage cheese among their top foods that build muscles. To understand why, just have a glance on the label of your typical low-fat or fat-free cottage cheese. You will realize that just 1/2 cup of low-fat cottage cheese is full of whopping 14 grams of protein in only 80 calories manifesting only 2 grams of fat.
Although not one of the ideal foods that build muscles, oysters are yet another secret delicacy of weight lifters and bodybuilders alike.  100 grams of Pacific oysters is filled with  20 grams of protein along with 5 grams of fat. Oysters also offer more zinc compared to any other food.

4.Lean Ground Beef

Red meats, for instance lean ground beef, are excellent source of enriching protein, so entirely avoiding them because of the "red" stigma could be a mistake. Just 100 grams of lean ground beef can offer 27 grams of protein! Nonetheless such a serving also packed with 11 grams of fat and around 200-plus calories, what separates beef from its other meat supplements are all the additional minerals and vitamins it has to offer. Beef is packed with vitamin B12, iron, and zinc -- all of which are imperative for muscle growth and development and hence is acknowledged as one of the ideal foods that build muscles.

5.Chocolate Milk

Since our childhood, we have constantly been reminded of the significance of milk to a developing body. But even after reaching adulthood, milk remains just as important. Because milk is an animal food product, it offers all the necessary amino acids while providing very little fat.  The pack of milk can offer 20 grams of protein in 100% real milk in delicious chocolate, vanilla or strawberry and vanilla flavors.


Whether served tofu or soy milk, the muscle-building properties of the soybean simply cannot be equated with any other plant source. Just one cup of cooked soybeans is packed with 20 grams of amino acids. Soy is also filled with other important minerals and vitamins, making this meat substitute one of the healthiest foods that build muscles.

7. Eggs

Fast and easy to prepare, tasty and fun to eat, eggs are a primary dietary component of any muscle-minded individual. Each egg comes loaded with almost 5 to 6 grams of protein at the very low caloric composition of only 60 calories. But it’s not just the amount of protein that makes eggs so specific, it’s also the type. Egg protein is acknowledged to be the most easily and readily used protein with the highest biological value of any whole meal. This goes to say that the protein in eggs is facilitated and considered to be one of the foods that build muscles.


Chicken is one of the staple foods that build muscles. A nice, lean 100-gram serving of this white meat will pack you with 31 grams of protein and only 4 grams of fat. Fuse chicken’s great taste and its meal-versatility and it can be easily acknowledged that that chicken belongs among the foods that build muscles.


When it comes to muscle building, fish really is counted as a strong contender. Take salmon, for instance. Salmon is not only a protein powerhouse offering around 25 grams of protein per 100-gram serving, but it’s also filled with so many other healthy nutrients that you cannot deny. Salmon is packed with heart-healthy monounsaturated fats and omega-3 fatty acids. It’s also considered to be an excellent source of vitamin D. All in all, fish, for instance tuna or salmon, are awesome and the best.