The Best Muscle-Building Foods

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Building muscle is a combination of working out and eating the right diet. Both are essential, as you need the proper fuel so that the exercises you do pack on the muscle. A diet consisting mainly of junk foods will not help you get the physique you want even if you’re on hormone therapy.

In general, you want to make sure you are eating plenty of high-quality, protein-rich foods. Yet a balanced diet is also important, so you also need sufficient vegetables and some “good” carbs. You also have to eat the proper number of calories, which will depend on whether you need to lose or gain weight. Let’s look at some of the best foods to focus on if your goal is to increase muscle.

Lean Meats

Lean meats such as beef, pork, chicken and turkey can be very effective for building muscle. You should try to get these from a good source, preferably organic or at least grown without antibiotics or other artificial additives.

When eating meat, it’s important to be aware of what you’re eating with it. For example, a bun made of white flour with a large portion of fries on the side is not recommended if you want to focus on getting high quality nutrition. Better to skip the extra carbs and opt for a salad on the side.


Another, often underrated source of animal protein is eggs. Once again, try to get these from a good source, such as organic or at least free range. Eggs are another nutritious food that are often consumed with empty calories such as bread. For breakfast, it’s fine to eat some potatoes or a piece of whole grain bread with your eggs, just don’t overdo it with the carbs.


This is one of the healthiest milk-derived products you can consume. If you’re trying to add some bulk, you should stick to whole milk yogurt. Plain yogurt is best, though you can add some honey or fruit to it. Commercial yogurts tend to add lots of sugar to their flavored products, so it’s better to add your own sweetener.


Seafood is one of the healthiest sources of high quality protein, provided you get it from a safe and unpolluted source. Salmon in particular is high in protein as well as healthy Omega-3 fatty acids. This helps give you endurance for your workouts as well as providing you with protein to help increase muscle. The most nutritious type of salmon to buy is wild rather than farmed.


Nuts are a great snack. They are not only a good source of protein, but also of healthy fats. Almonds and walnuts are particularly nutritious. Eating a handful of nuts between meals is a far better choice than chips or a candy bar.