If you want to have a perfectly fit body and you’ve already started jogging, exercising, or have joined a gym, then allow us to inform you that doing this much isn’t the complete course for gaining muscles and having a fit body. Muscles are made as much in the kitchen, as in the gym, hence you need to be considerate of everything that you’re eating, for the desired results you want. The first step towards this is to ensure that you’re consuming foods for building muscles and not the ones that contribute to your body fat content.

The Best Foods For Building Muscles

These foods for building muscles have higher protein content which directly contributes to your gains and helps you in bulking up. Add up these foods to your exercise routine and inch by inch you’ll move closer to your dream body and goal weight.

1. Eggs

Eggs are known as the best source of high-quality proteins and healthy fats. They have large amounts of amino acid leucine, which is really important for gaining muscles and acts as one of the best foods for building muscles. It also contains Vitamin B and choline which are other important nutrients.

2. Salmon

Salmon contains proteins, Omega-3 fatty acids, and other important B vitamins, which makes it one of the best choices for building muscles and overall health. Moreover, it has lesser fat contents and keeping them full for a longer period of time.

3. Chicken Breast

Chicken breast is considered to be another important source of proteins as 3 ounces of chicken breast has 26 grams of high-quality proteins which makes it another food for building muscles, along with aiding weight loss. It also contains good amounts of B vitamins, niacin, and B6, which are important if you exercise for regular periods of time.

Are you Vegan? then check out Best Vegan Sources Of Protein

4. Greek Yogurt

All dairy products are known to have high amounts of protein, which is the most important nutrient when it comes to muscle building. As compared to normal yogurt, Greek yogurt has nearly double the number of proteins. You can consume it in morning breakfast, as a snack, and with your full course meals.

5. Tuna Fish

Fish are another important source for proteins, and in particular, tuna has 20 grams of proteins in 85 grams of serving. Apart from proteins, it also has Vitamin A, several B vitamins, B12, niacin, and B6. It also provides large amounts of Omega-3 acids, which are important in health development.

6. Soybeans

14 grams of protein are present in half a cup of cooked soybeans. It also has Vitamin K, iron, phosphorus, healthy unsaturated fats, and different vitamins and minerals. Moreover, it keeps you full for a longer period of time and is another one of the best foods for building muscles.

7. Cottage cheese

A cup of low-fat cottage cheese contains 28 grams of proteins and a good amount of amino acid leucine which we know by now, is a muscle-building nutrient. They come in several different forms based on the number of calories you wish to add up to your diet.

Cottage cheese | foods for building muscles

8. Tilapia Fish

Another protein-packed fish, which is considered to be one of the best seafood is tilapia. It doesn’t have many Omega-3 fatty acids in comparison to salmon or tuna, but has a great amount of Vitamin B12 and is another excellent food for building muscles.

Also Read: 5 Cheap Sources Of Protein: Building Muscle On A Budget

9. Beans

There are tons of different types of beans, most of which have a good amount of proteins like pinto, black and kidney beans, etc. Apart from being an excellent source of fiber and B vitamins, they also contain phosphorus, iron, and magnesium.

10. Chickpeas

They are a great source of both proteins and carbs. As compared to animal proteins, the proteins in plants like this are low-quality but still adding this to diet, would be beneficial only and they certainly act as fantastic foods for building muscles.


11. Peanuts

Health benefits of peanuts are many. They have a mixture of proteins, carbs, and fats, as half a cup of peanuts has 17 grams of proteins, 16 grams of carbs, and a good amount of unsaturated fats. As compared to other plant products, they have higher amino acid leucine, which adds up to a great number of calories too. All types of nuts play an important role in maintaining healthiness and body muscle.

So, these were some of the best foods for building muscles that help you to bulk up and get the gains. If your routine is very intense with gym, then you can also go for protein powders, they’ll be a great source of proteins and will be of great help in muscle building. Add lots of fruits and green leafy vegetables to your diet, and exercise a lot to see the best effects sooner.

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