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10 Best Muscle Building Foods For Optimal Muscle Growth

10 Best Muscle Building Foods For Optimal Muscle Growth

If you really want to build great and captivating muscles then you need to take account of the food you eat on a daily basis. Health specialists have shown that you are what you eat. These days, most people are just eating to quench hunger and thirst. But the truth is that you can eat to build solid muscles, rippled abs, and lasting libido.

There is no way your muscle will grow if you don’t eat the right kind of foods. It is the food you eat before and after physical activity and resistance training that will determine the kind of muscle, you will have. There are certain foods that can provide you with the important macronutrients to build lean muscle mass.

The good news is that these best foods are loaded with potent enzymes and phytonutrients that can switch your body into lean-muscle mode. Your muscle will surely grow if you eat these muscle-building foods and participate in regular physical training.

Video Credits: Healthline

1. Salmon

A study shows that Salmon is the best muscle-building food because it has all the nutrients that help in muscle growth, such as omega-3 fatty acids, which are essential for optimal muscle growth. Salmon is also high in vitamin D, which can help to improve bone health and increase the growth hormone testosterone, as well as vitamin B12, which helps with nerve function.

Salmon is an excellent source of protein, each 3-ounce (85-gram) serving of salmon contains about 17 grams of protein. Other than providing essential vitamins and proteins salmon has been linked to many health benefits including reducing the risk of heart disease, depression, and arthritis.

Video Credits: Dr Eric Berg

2. Pork

It's hard to believe it but pork is an excellent source of high-quality protein. Pasture raised, lean, fully-cooked pork eaten in moderation can provide certain health benefits when added to your balanced diet.

A research has found that a number of potential health benefits is found when adding pork to your balanced diet. One in particular is muscle maintenance, the high-quality proteins in pork are complete amino acids and therefore the correct building blocks for repairing and creating new muscles.

Eating high-quality protein like that found in pork in combination with a healthy lifestyle that includes exercise can help slow or reverse sarcopenia. It can also help maintain the healthy muscle tissue you already have.

Pork contains the amino acid beta-alanine and traces of the amino acid leucine, which helps your body convert a compound called carnosine. Carnosine is an important building block for muscle function. High levels of carnosine have also been linked to lower fatigue and higher muscle performance in humans.

Video Credits: Dr. Eric Berg

3. Whole Eggs 

Eggs are the best foods you can’t afford to miss in your quest for muscle gain. Eggs supply the body with protein which accelerates the muscle-building process. Getting your protein from whole eggs will help you to build big muscles in a short period of time. 

A 2004 study by the National Institutes of Health has revealed that greater protein intake is required to maintain strength and endurance in weight training.  

The high biotin content in whole eggs can provide you with healthy fats, which help in the maintenance of supple skin. Researchers have confirmed that regular consumption of whole eggs after workouts can help increase your muscle-building response.

Sardines

4. Sardine

This is health-promoting seafood you can eat to naturally increase muscle mass. There are several potent minerals in sardine that can trigger the production of hormones involved in muscle growth. The muscle-boosting nutrients in sardine include protein, omega-3fats, calcium, selenium, vitamin B12, and many more.

Vitamin B12 in sardine can help improve the production of red blood cells and enhance your energy levels. A study have shown that vitamin B12 helps the central nervous system and muscle cells to exchange information which can keep the muscle strong. 

Even though you need a small amount of selenium every day, it still plays an important role in the muscle-building process. Selenium helps reduce the risk of nerve damage that is most often associated with physical activity.

Chicken

5. Chicken

If you want to see the result of your weight lifting then incorporate this muscle-building food into your meal plan. Chicken is rich and a great source of protein, an important nutrient that helps improve muscle cells and structures. 

The muscle-building protein in chicken can lead to a significant increase in muscle tissue within a short period of time. Recent research has shown that consuming chicken breast after intense workouts can promote muscle gain.

Other than protein, chicken meat also contain a generous amounts of the B vitamins niacin and B6, which may be particularly important if you are active.

These vitamins help your body function properly during the physical activity and exercise that’s necessary for skeletal muscle gain. What’s more, some research has shown that higher-protein diets containing chicken may aid fat loss.

Video Credits: Dr. Eric Berg

6. Grass-Fed Beef

Grass feeding enhances the quality of beef and also improves the health of the consumers. Nutrition specialists have confirmed that grass-fed beef contains vital micronutrients that will help you to gain 10 pounds of muscle in a few weeks. 

The high levels of conjugated linoleic acid (CLA) in grass-fed beef can improve your testosterone levels, which in turn stimulate muscle growth. In fact, researchers have indicated that the amount of CLA in grass-fed beef is greater than the amount found in beef raised in a conventional way.  

Grass-fed beef is loaded with several essential amino acids which will increase the rate of your muscle protein synthesis. Regular consumption of beef is a natural way you can employ to repair muscles post-workout and enhance your muscle structures.

Black Beans

7. Black Beans

Black beans are the ultimate muscle-building foods you should include in your meal plan. Black beans contain a plant-based protein, which helps in the development of new muscle. Multiple studies have confirmed that black beans promote muscle protein synthesis.  

The high copper content in black beans will give you sufficient energy for workouts. Copper has been shown to integrate iron into red blood cells and prevent the risk of muscle loss. Black beans contain dietary fiber, the unique nutrient that is essential for optimal muscle growth.

There are several phytonutrients in black beans that can boost lean muscle mass.

Video Credits: Dr. Sten Ekberg

8. Cow’s Milk 

If you want to see the muscles that you are hoping for then start drinking cow’s milk after weight training. Many professional bodybuilders are using this food to boost bone mass and maintain lean body mass.

Cow’s milk contains high levels of conjugated linoleic acid which helps in the maintenance of lean muscle mass. Cow’s milk is an excellent source of vital muscle-building minerals such as riboflavin, vitamin B12, and vitamin D. 

Drinking at least one cup of cow’s milk per day after high-intensity interval training can help improve your strength and muscle.

Did you know that whey protein is derived from cow's milk?

Yes, if you drink whey protein shakes you are basically having a processed milk. Whey protein comes from the cheesemaking process. When special enzymes are added to the milk, it separates into curds (which are used to make cheese and greek yogurts) and liquid whey. The whey protein is then pasteurized and dried so it can be used as a key ingredient in some drink mixes, protein bars and protein powders.

Walnuts

9. Walnuts

These brain-shaped seeds can help you build strong muscle and keep fit. You may have heard that the monounsaturated fats in walnuts nuts can protect you against the risk of heart disease. However, a study by the American Society of Nutrition has confirmed that fats in walnuts can also help boost your muscle.  

The high concentration of zinc in walnuts nuts helps improve your physical structure and prevent bone loss. Researchers have revealed that a lack of iron in the body can cause anemia and osteoporosis. Adding a handful of walnuts to your morning cereal will definitely help you gain muscle.

Protein Powders

10. Protein Powders

Protein is an essential part of any diet, and it can be difficult to get enough of it. However, there are times when dietary supplements can be beneficial like protein powder when you can't get it from whole foods.

Protein powder is a good dietary supplement because it provides a quick and easy way to get the recommended amount of protein in a day. It also provides many other benefits such as aiding weight loss, increasing muscle growth, and improving energy levels.

The average person should consume about 0.36 grams of protein per pound (1 gram per kilogram) of bodyweight per day. This means that someone who weighs 150 pounds (68 kilograms) would need 54 grams of protein daily from whole food sources or from supplements like protein powder in order to meet their daily needs for this nutrient.

Researchers have shown that you need proper nutrition to build massive muscle. These best muscle-building foods can help you to maintain monster muscles like professional bodybuilders.

So that's the Awtsu teams picks for the top 10 best muscle foods for optimal muscle growth. Let us know in the comments if you have any suggestions on what foods have worked for you on building your aesthetic physique.

Reference Links :

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7259043/
https://pubmed.ncbi.nlm.nih.gov/21154195/
https://www.webmd.com/diet/pork-good-for-you
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4913918/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6930825/
https://www.webmd.com/diet/health-benefits-chicken/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723444/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/

If you really want to build great and captivating muscles then you need to take account of the food you eat on a daily basis. Health specialists have shown that you are what you eat. These days, most people are just eating to quench hunger and thirst. But the truth is that you can eat to build solid muscles, rippled abs, and lasting libido.

There is no way your muscle will grow if you don’t eat the right kind of foods. It is the food you eat before and after physical activity and resistance training that will determine the kind of muscle, you will have. There are certain foods that can provide you with the important macronutrients to build lean muscle mass.

The good news is that these best foods are loaded with potent enzymes and phytonutrients that can switch your body into lean-muscle mode. Your muscle will surely grow if you eat these muscle-building foods and participate in regular physical training.

Video Credits: Healthline

1. Salmon

A study shows that Salmon is the best muscle-building food because it has all the nutrients that help in muscle growth, such as omega-3 fatty acids, which are essential for optimal muscle growth. Salmon is also high in vitamin D, which can help to improve bone health and increase the growth hormone testosterone, as well as vitamin B12, which helps with nerve function.

Salmon is an excellent source of protein, each 3-ounce (85-gram) serving of salmon contains about 17 grams of protein. Other than providing essential vitamins and proteins salmon has been linked to many health benefits including reducing the risk of heart disease, depression, and arthritis.

Video Credits: Dr Eric Berg

2. Pork

It's hard to believe it but pork is an excellent source of high-quality protein. Pasture raised, lean, fully-cooked pork eaten in moderation can provide certain health benefits when added to your balanced diet.

A research has found that a number of potential health benefits is found when adding pork to your balanced diet. One in particular is muscle maintenance, the high-quality proteins in pork are complete amino acids and therefore the correct building blocks for repairing and creating new muscles.

Eating high-quality protein like that found in pork in combination with a healthy lifestyle that includes exercise can help slow or reverse sarcopenia. It can also help maintain the healthy muscle tissue you already have.

Pork contains the amino acid beta-alanine and traces of the amino acid leucine, which helps your body convert a compound called carnosine. Carnosine is an important building block for muscle function. High levels of carnosine have also been linked to lower fatigue and higher muscle performance in humans.

Video Credits: Dr. Eric Berg

3. Whole Eggs 

Eggs are the best foods you can’t afford to miss in your quest for muscle gain. Eggs supply the body with protein which accelerates the muscle-building process. Getting your protein from whole eggs will help you to build big muscles in a short period of time. 

A 2004 study by the National Institutes of Health has revealed that greater protein intake is required to maintain strength and endurance in weight training.  

The high biotin content in whole eggs can provide you with healthy fats, which help in the maintenance of supple skin. Researchers have confirmed that regular consumption of whole eggs after workouts can help increase your muscle-building response.

Sardines

4. Sardine

This is health-promoting seafood you can eat to naturally increase muscle mass. There are several potent minerals in sardine that can trigger the production of hormones involved in muscle growth. The muscle-boosting nutrients in sardine include protein, omega-3fats, calcium, selenium, vitamin B12, and many more.

Vitamin B12 in sardine can help improve the production of red blood cells and enhance your energy levels. A study have shown that vitamin B12 helps the central nervous system and muscle cells to exchange information which can keep the muscle strong. 

Even though you need a small amount of selenium every day, it still plays an important role in the muscle-building process. Selenium helps reduce the risk of nerve damage that is most often associated with physical activity.

Chicken

5. Chicken

If you want to see the result of your weight lifting then incorporate this muscle-building food into your meal plan. Chicken is rich and a great source of protein, an important nutrient that helps improve muscle cells and structures. 

The muscle-building protein in chicken can lead to a significant increase in muscle tissue within a short period of time. Recent research has shown that consuming chicken breast after intense workouts can promote muscle gain.

Other than protein, chicken meat also contain a generous amounts of the B vitamins niacin and B6, which may be particularly important if you are active.

These vitamins help your body function properly during the physical activity and exercise that’s necessary for skeletal muscle gain. What’s more, some research has shown that higher-protein diets containing chicken may aid fat loss.

Video Credits: Dr. Eric Berg

6. Grass-Fed Beef

Grass feeding enhances the quality of beef and also improves the health of the consumers. Nutrition specialists have confirmed that grass-fed beef contains vital micronutrients that will help you to gain 10 pounds of muscle in a few weeks. 

The high levels of conjugated linoleic acid (CLA) in grass-fed beef can improve your testosterone levels, which in turn stimulate muscle growth. In fact, researchers have indicated that the amount of CLA in grass-fed beef is greater than the amount found in beef raised in a conventional way.  

Grass-fed beef is loaded with several essential amino acids which will increase the rate of your muscle protein synthesis. Regular consumption of beef is a natural way you can employ to repair muscles post-workout and enhance your muscle structures.

Black Beans

7. Black Beans

Black beans are the ultimate muscle-building foods you should include in your meal plan. Black beans contain a plant-based protein, which helps in the development of new muscle. Multiple studies have confirmed that black beans promote muscle protein synthesis.  

The high copper content in black beans will give you sufficient energy for workouts. Copper has been shown to integrate iron into red blood cells and prevent the risk of muscle loss. Black beans contain dietary fiber, the unique nutrient that is essential for optimal muscle growth.

There are several phytonutrients in black beans that can boost lean muscle mass.

Video Credits: Dr. Sten Ekberg

8. Cow’s Milk 

If you want to see the muscles that you are hoping for then start drinking cow’s milk after weight training. Many professional bodybuilders are using this food to boost bone mass and maintain lean body mass.

Cow’s milk contains high levels of conjugated linoleic acid which helps in the maintenance of lean muscle mass. Cow’s milk is an excellent source of vital muscle-building minerals such as riboflavin, vitamin B12, and vitamin D. 

Drinking at least one cup of cow’s milk per day after high-intensity interval training can help improve your strength and muscle.

Did you know that whey protein is derived from cow's milk?

Yes, if you drink whey protein shakes you are basically having a processed milk. Whey protein comes from the cheesemaking process. When special enzymes are added to the milk, it separates into curds (which are used to make cheese and greek yogurts) and liquid whey. The whey protein is then pasteurized and dried so it can be used as a key ingredient in some drink mixes, protein bars and protein powders.

Walnuts

9. Walnuts

These brain-shaped seeds can help you build strong muscle and keep fit. You may have heard that the monounsaturated fats in walnuts nuts can protect you against the risk of heart disease. However, a study by the American Society of Nutrition has confirmed that fats in walnuts can also help boost your muscle.  

The high concentration of zinc in walnuts nuts helps improve your physical structure and prevent bone loss. Researchers have revealed that a lack of iron in the body can cause anemia and osteoporosis. Adding a handful of walnuts to your morning cereal will definitely help you gain muscle.

Protein Powders

10. Protein Powders

Protein is an essential part of any diet, and it can be difficult to get enough of it. However, there are times when dietary supplements can be beneficial like protein powder when you can't get it from whole foods.

Protein powder is a good dietary supplement because it provides a quick and easy way to get the recommended amount of protein in a day. It also provides many other benefits such as aiding weight loss, increasing muscle growth, and improving energy levels.

The average person should consume about 0.36 grams of protein per pound (1 gram per kilogram) of bodyweight per day. This means that someone who weighs 150 pounds (68 kilograms) would need 54 grams of protein daily from whole food sources or from supplements like protein powder in order to meet their daily needs for this nutrient.

Researchers have shown that you need proper nutrition to build massive muscle. These best muscle-building foods can help you to maintain monster muscles like professional bodybuilders.

So that's the Awtsu teams picks for the top 10 best muscle foods for optimal muscle growth. Let us know in the comments if you have any suggestions on what foods have worked for you on building your aesthetic physique.

Reference Links :

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7259043/
https://pubmed.ncbi.nlm.nih.gov/21154195/
https://www.webmd.com/diet/pork-good-for-you
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4913918/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6930825/
https://www.webmd.com/diet/health-benefits-chicken/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723444/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/

Reynaldo Patino

Reynaldo Patino

Calisthenics Geek, Nutrition and Fitness Blogger, and Digital Marketer for Awtsu

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