Muscle Building Foods - Best Nutritious Foods | Keeswan

Muscle Building Foods - Top 20+ Foods

Physical activity is very important for muscle building but the importance of food can’t be neglected. If you want to get muscle mass then you should workout, but without proper nutrition, the goal can’t be achieved. These muscle building foods are protein-rich and very important for muscle building. This article contains the top 20+ foods for muscles building.

20 + Nutritious Protein Rich Muscle Building Foods

Table of Contents

Which food contains the material needed to build muscle? Here is the list of top 20+ muscle building foods…

Protein in Eggs for Muscles Building

Can you build muscle eating junk food? Never! You need a high-quality food rich in protein, and egg protein is the best protein for your body growth, especially muscles. Protein in an egg is the diet of muscles. 

How much protein in an egg? One boiled contains about 10 grams of protein. Protein in eggs contains essential amino acids required for muscle building. According to RDI, our body’s daily protein requirement is 0.8 grams. An average individual of 70 KG wants about 56 grams of protein daily.

How much protein in 5 eggs? About 30 grams of protein, according to USDA. It supplies about 50% of the daily requirement of protein. So, it is one of the best muscle building foods.

Muscles are made of protein; amino acids, the basic unit of protein, are required for protein synthesis. Leucine, amino acid, is required for muscles and is present in large amounts in eggs.

Muscle Building Foods - Salmon Protein

How much protein in Salmon? According to USDA, 2 oz salmon protein value is 11 grams. Protein in 8 oz salmon is 45 grams which is about 80% of the daily protein requirement.

According to USDA, 295 Calories in 5 oz of Salmon. So, Salmon is the best choice because it provides all required amino acids for muscle building and vitamin B complex for energy production.

Chicken Breast Protein for Muscle Building

How much protein is a chicken breast? According to USDA, 100 grams of chicken breast contains about 31 grams of protein. 8 oz chicken breast protein value is 61 grams, sufficient for daily requirements. 

Protein in chicken breast provides essential amino acids for muscle building. Chicken breast also supplies niacin and vitamin B6, which help in energy production, keep you active, and provide stamina for more exercise.

Protein in Greek Yogurt (Muscle Building Foods)

According to USDA, 100 grams of nonfat greek yogurt provide 10 grams of protein for muscle building. 

Research has proven that a combination of fast and slow-digesting proteins is required for lean muscles to get mass. Greek yogurt provides the perfect combination of slow-digesting casein and fast-digesting whey protein

Great value greek yogurt is better than regular yogurt as it contains double the amount of essential proteins. Use it before bed or after a workout for good results.

Tuna Protein for Muscle Building

How much protein in tuna? According to USDA, 100 grams of Skipjack Tuna contains 28 grams of protein. How much protein in 4 oz tuna? 32 grams of protein in tuna. That is 50% of the daily requirement.

Tuna also contains vitamins B such as B6, B12, and niacin which are essential for energy generation and exercise performance. It also provides omega-3 fatty acids to reduce muscle mass loss. 

So, it’s a perfect diet for muscle and overall body health.

Lean Beef High-Quality Protein for Muscle

Lean beef provides proteins, vitamins, creatine, and minerals for muscle building. If you are looking for food for muscles, try lean red beef, as it will help gain lean muscle mass. 

How many calories are in lean ground beef? According to USDA, 100 grams contains 332 calories. It provides the required protein without providing extra calories

So, it’s a perfect diet for muscle building; you should try this if you don’t want any extra calories.

Muscle Building Foods - Shrimps Best Protein Food

How much protein in shrimp? According to USDA, 100 grams of cooked shrimp provides 24 grams of protein.

Is shrimp good protein? Yes, it’s pure protein. 85 grams of shrimp provide 18 g of proteins, 0.2 g of carbohydrates, and just 0.3 g of fat. 

It also includes Iron, Phosphorus, Potassium: 220 mg, Zinc: 1.39 mg, Magnesium: 33.2 mg, and Sodium: 94.4 mg for proper and optimal muscle growth. Add shrimp to your diet if you want to get muscle mass.

Soybeans as a Quality Protein Source

100 gram soyabean protein? Healthline states that 1 cup of soya beans contains about 31 grams of protein. 

Soybean is a perfect muscle diet; soybeans contain proteins, minerals, vitamins, and fat. It also provides vitamin K, phosphorus, and iron. Iron is essential as it stores oxygen and transports it in muscles and blood. 

So, the importance of soybeans for muscle is evident and shouldn’t be neglected.

Cottage Cheese for Muscles

Is cottage cheese good for you? Yes. Cottage cheese nutrition is super healthy. It contains essential amino acids like leucine for muscle.

How much protein in cottage cheese? 4oz of cottage cheese delivers 13 g of protein. Low-fat and high-fat versions are available. Depending on your need for extra calories, you can choose anyone. So, it’s a perfect diet for muscles and extra calories.

Turkey Breast One of The Best Muscle Building Foods

How much protein in turkey breast? According to USDA, 100 grams of turkey breast roasted contains 29 grams of protein. It provides all essential proteins without providing extra energy. Also, it’s a good source of vitamin niacin which is required in the body for food processing. It not only provides protein but also increases the body’s exercise performance.

Peanuts Best Muscle Building Food?

Are peanuts good for building muscle? According to USDA, 100 grams of peanuts provide 26 grams of protein. 

Compared to other plants, peanuts contain a large amount of amino acid leucine that is required for muscles. So, if you want extra calories to drive your muscles for exercise, then peanuts are highly recommended.

Is Milk Good for Muscle Growth?

Is milk good for building muscle? Yes. Milk is the one of the best muscle building foods. Milk is a perfect diet because it contains all essential components such as proteins, carbohydrates, and fats. It contains both fast-digesting and slow-digesting proteins. If you want an increase in the mass of muscles, you should drink milk regularly with the workout.

Almonds a Healthy Muscle Building Food

Almonds have many benefits due to their nutritional value. 1 cup provides about 30 grams of protein and a large amount of phosphorus, magnesium, and vitamin E. Phosphorus helps the body to produce the energy for exercise. Half a cup of almonds delivers about 400 calories, so you should consume a balanced amount of almonds.

foods for muscle building

Why Brown Rice is Essential for Muscle Growth?

Is brown rice good for building muscle? Yes. Brown rice provides only 5g of proteins per cup. But it’s the best source of carbohydrates which are essential for energy. 

If you want to work out, you should supplement your body with extra energy for exercise. Brown rice fulfils this additional energy requirement of the body. The protein portion of brown rice also provides the protein and is as effective as whey protein.

Gain Muscle Mass with Buckwheat Flour

How much protein in buckwheat flour? According to URMC, 1cup of buckwheat flour contains 15 grams of protein.

It also contains high content of minerals, vitamins, carbs, and fibres. This flour also contains vitamins B, phosphorus, manganese, and magnesium. These nutrients are required to keep extra energy in the body for exercise.

Bison Meat to Fuel Higher Muscle Growth

Is bison meat healthy? Yes. Bison provides 17g of protein per 5 ounces. Research has shown that bison is better than beef if you risk of heart disease. Suppose you want the beef to build the muscles but also worry about heart diseases. Then you should replace beef with bison meat.

Tofu is One of The Super Muscle Building Foods

Is tofu good for muscle building? Yes. Tofu is a meat substitute. It’s made from soy milk. According to USDA, one cup of tofu delivers about 20g of proteins. It’s also a good source of calcium essential for bones and muscle performance. The soy protein of tofu and soybeans is a high-quality protein for muscle building.

Chickpeas for Muscle Growth

Chickpeas also are a perfect source of proteins. How much protein in 1/4 cup chickpeas? 3.5 grams. Chickpeas protein is low quality as compared to animal sources but it is still a part of a balanced protein diet.

Scallops Protein Helps Build Muscle

How much protein in scallops? Scallops are low calories and high protein source. 100 grams of steamed scallops provide about 21g of proteins and just 111 calories. So, scallops are the best choice for muscle growth if you don’t want to get more calories. Scallops can fuel the muscles with the essential amino acids for protein synthesis.

Tilapia Protein a Muscle Building Food

How much protein in tilapia? 100 grams of cooked tilapia contains 26 grams of protein. Tilapia is another good seafood for providing the required protein. It also provides vitamin B12 and selenium. Vitamin B12 is essential for nerves and blood cells and increases exercise performance. This way, you can work out effectively and achieve your goal of getting muscle mass.

Protein Beans for Muscle Growth

What are the best snacks for bodybuilders? Varieties of beans include pinto, black, and kidney beans. These contain about 15g of protein per cup of cooked beans. Beans also provide magnesium, phosphorus, iron, fibres, and vitamin B. So, beans are perfect for muscle growth and overall health. If you want to build lean muscles, you should add beans to your daily routine diet.

The Bottom Line

There are many muscle building foods, and some of them are listed above. Foods that build muscle mass provide the essential protein portion for muscle building and carbohydrates and fats that act as an energy source for enhancing exercise performance.

What’s more, these foods also provide minerals and vitamins that the body requires to work correctly. So, if you want to achieve your goal of muscle growth or become a muscled male, you get the required nutrients from the above-listed foods.

You can also learn about foods to control high blood pressure. Visit→ Breakfast Foods For High Blood Pressure.

Nat Huang
Nat Huang

Founder of I love to write about striving forward and pursuing excellence, believing that hard work and pragmatism is the way to taste the manna of happiness and the fragrance of success in life.

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