IN THIS POST

Today, I’ll be providing you with 15 of my top muscle-building foods!

Now don’t get me wrong, these aren’t the ONLY foods you can eat to build muscle but the ones on this list are a good starting point!

Why build muscle in the first place?

Muscle is the cornerstone of looking good and being healthy. 

Here are just a few of the many benefits building muscle has in store for you:

• Improves body composition (that toned, more defined physique you want won’t happen without it!)
• Keeps your bones strong and healthy, reducing the risk of fractures as you get older
• Gives you strength and allows you to maintain your independence as you age, which keeps you active and fit later on in life
• Muscle means you won’t struggle to perform simple daily tasks like squatting down, placing items above your head, taking off your sit, going from seated to standing, or even just bringing in the groceries
• Reduces your risk of cardiovascular disease, stroke, diabetes, etc

What types of foods are best for muscle growth?

The number one muscle-building food is unquestionably, hands down, without a doubt,  110% for certain…

Protein.

It’s the one macronutrient directly responsible for muscle growth.

You have a better chance of building muscle without protein than you do riding a unicorn to go meet up with the Lochness Monster before heading to a surprise party for Bigfoot. 

Simply put, if you aren’t consuming enough protein (at least somewhere between 0.7 grams and 1 gram per pound of bodyweight daily), you aren’t building as much muscle as you could be.

I get it though!

Eating that much protein on a daily basis might seem like a daunting task.

So if that’s something you struggle with, I highly recommend giving the related article below a read. 

In that article, I walk you through 5 easy ways to increase your protein intake and hit your daily goal.

This doesn’t mean carbs and fats aren’t important because they’re definitely an essential part of any well-balanced diet. 

You need carbs for energy (they’re your body’s main fuel source) and healthy fats for nutrient absorption, among other bodily functions. 

The 15 best muscle-building foods 

1. Chicken breast

When someone says “high-protein food,” chicken breast is likely one of the first that comes to mind.

It’s a tried and true protein source.

Just 4 ounces of chicken breast packs an eye-popping 35 grams of protein!

Chicken breast also contains many nutrients most of us don’t get enough of in our diets, such as calcium, potassium, vitamin D, and iron. 

You’ll also be getting plenty of B vitamins by eating chicken breast.

B vitamins help convert the food you eat into energy. 

When you have more energy, you’ll have better workouts and see better results.

2. Shrimp

Shrimp is pretty much straight protein considering the fact it’s low in fat and essentially 0 carbs.

Don’t get it twisted, fats are an essential part of any diet.

Hooowever, if you want to keep calories low while still consuming enough protein, shrimp is a good option.

4 ounces will get you roughly 27 grams of protein.

Shrimp also contains leucine, an amino acid key to muscle growth.

3. Turkey breast

Turkey breast is a lean protein source.

It contains B vitamins, which support muscle growth by aiding in the energy production process.

More energy equals better workouts and more muscle growth. 

4. Eggs/egg whites

Egg whites are lower in fat (and lower in calories), which makes their protein-to-calorie ratio an appealing one.

But that doesn’t mean having to skip out on whole eggs (Their yolk is a healthy fat).

Not to mention, whole eggs contain leucine, which is a key amino acid when it comes to muscle repair and recovery. 

Rather than choose one or the other–either egg whites or whole eggs–simply implement them both in your diet.

For example, instead of having a 2-egg omelet, maybe make your omelet one whole egg and a serving of egg whites.

That way, you get the best of both worlds. 

You’ll save yourself some calories while keeping your protein content high and consuming some healthy fats with the egg yolk.

5. Non-fat Greek yogurt

One cup of nonfat Greek yogurt contains around 12 grams of protein and just 80 calories.

Here’s a protein cheat code for you…

Dannon Light + Fit Greek yogurt packs.

There are so many different flavors it’s ridiculous–from peach, key lime, and cherry to more untraditional flavors like caramel pie, pumpkin pie, and toasted marshmallow.  

Their LIght + Fit Remix packs are a little higher in calories but they come with crumble toppings.

There are three flavors; key lime pie, brownie sundae, and strawberry cheesecake.

6. Lean beef

Lean beef is not only a great source of protein but it comes packed with B vitamins.

There are many different cuts of lean beef, including red meat, steak (flank or sirloin are some of the leanest cuts), and bison. 

7. Salmon

Salmon provides a good deal of protein (23 grams for just a 4-ounce serving) and also contains  omega-3 fatty acids (extremely beneficial for your overall health). 

Here are some of the health benefits of Omega-3s:

• Decrease risk factors associated with heart disease (i.e. lower blood pressure, slow plaque buildup, and increase good cholesterol). 
• Reduce inflammation regarding conditions such as rheumatoid arthritis and Crohn’s disease
• Has a positive impact on age-related diseases like Alzheimer’s.

8. Tuna

If you’re on the go and want a high-protein option, canned tuna is a solid go-to (One 4-ounce can contains around 28 grams of protein).

Similar to salmon, tuna is a great source of omega-3 fatty acids.

9. Pork Tenderloin

If you want a tender, high-protein cut of meat, try pork tenderloin. 

You’ll get about 29 grams for 4 ounces and pork tenderloin also comes with B vitamins.

10. Tofu

Tofu is made from soybeans, a great protein source for those who don’t eat meat. 

Tofu also contains omega-3 fatty acids and is high in both iron and calcium. 

Iron provides oxygen to your muscle cells while calcium allows your muscles to function the way they should (I.e. contract and relax efficiently).

11. Whey protein powder

The truth is, there’s nothing inherently special about protein powder or protein shakes.

They’re just a convenient way to consume more protein.

For what it’s worth, I’ve used MyProtein for the past decade+ and have never had any complaints.

I’ve also heard good things about Legion protein powder. 

12. Potatoes

You need carbs for energy and potatoes happen to be one of the best high-volume foods you can eat.

High-volume foods are foods you can eat a lot of without it costing you that many calories. 

And no, carbs will NOT just make you fat.

Carbs are your body’s main fuel source and replenish your glycogen stores so you can have energy for better workouts.

13. Beans

Beans are plant-based so this is another good option for those who don’t eat meat.

High-protein bean sources include black beans and kidney beans.

Beans contain folate, iron, potassium and magnesium, and maybe most important of all, FIBER. 

“Superfood” is just a marketing term but if there ever was one, fiber would be it.

1.) Foods high in fiber are super filling.

2.) The health benefits of eating fiber are out of this world.

Here are some stats for you:

• You lower your risk of heart disease by 9% for every 7 grams of fiber you eat.
• You lower your risk of breast cancer by 5% for every 10 grams of fiber you eat.
• Eating enough fiber regularly reduces your all-cause mortality risk (chances of dying from virtually anything) by 19%.

Ideally, you want to aim for 25-35 grams of fiber daily. 

Some other high-fiber foods include berries (raspberries, blackberries, blueberries), lentils, and nuts and seeds.

14. Quinoa

If you’re looking for another plant-based protein option, consider quinoa.

Quinoa is actually a carb but it contains insulin-like growth factor 1 (IGF-1), a hormone that stimulates muscle growth.

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15. Chickpeas

You get both carbs for energy and protein for muscle growth with chickpeas.

They also contain fiber, which as we’ve talked about, keeps you fuller for longer and has amazing health benefits.