Top Foods for Building Muscle

The best muscle building foods can be found in any grocery store.

If your goal is to build muscle make sure you are getting enough of these foods. When trying to build muscle make sure you are eating protein sources spread out over the entire day.

If you eat most of your protein at one or two sittings you will be wasting a lot of the protein you are consuming. To make sure you are getting enough protein eat approximately 1 to 1.5 grams of protein per pound of lean body weight.

So if you weight 190lbs but have a bit of a belly you can probably get away with consuming 180 grams of protein and there is a good chance you will gain muscle.

If you want to be positive you are getting enough then shoot for the 1.5 grams of protein per lean pound of body weight just to be safe.

It would be a shame to be working out with all your efforts but not eating enough to gain muscle after all your hard work.

Some of the best protein sources you can eat to promote muscle gain are:

Eggs are one of if not the best protein source for building muscle.

The protein in Eggs is of the highest quality and biological value you can consume. Eggs are also very easy to cook.

You can boil a dozen at a time and keep them in the fridge for when you need a protein fix. At about 6 grams of protein per egg and some of the other nutrients in an egg, this one is a must in your muscle building diet.


Whey Protein Isolate is a very important supplement to take especially immediately after you exercise.

It’s not just the fact that whey protein isolate packs an amazing 25 grams or more of protein (depending on brand) per scoop but the fact that isolate protein is processed in your body faster than other proteins makes this one a must for taking post workout to give your body what it needs to start rebuilding right away.

Fish is not only great for its protein but the added health benefits of Omega-3 fatty acids.

Salmon is a great source of both and you can buy Salmon in individually packed servings for added convenience. A serving of Salmon of about 100 grams gives you 25 grams of protein. If you are an avid weight lifter you are probably already used to eating cans of tuna.

Well keep it up Tuna is great for you to.

Chicken is a protein source that might be one of the more popular choices because of its protein content obviously and it’s lower fat levels and that it tastes great.

A 100 gram serving of chicken meat gives you around 30 grams of protein so you can see it is a great choice to include in your diet. Chicken also goes with just about anything, rice, vegetables, anything.

This is a good start for you. If you are not including any of these in your diet then get started now.

There are many other protein sources but these should be your foundation for muscle growth. If you are trying to gain muscle mass you will definitely want to add whey protein to your diet.

You can get extra protein without a ton of fat. If you are serious about muscle growth, make sure you are getting enough carbohydrates in your diet as well, they are just as important.

When gaining muscle mass it doesn’t mean you should just eat everything in sight, if you do that you will just end up gaining a lot of fat.

The key is to gain as much lean muscle without fat gain as you can. Shoot for 500 to 1000 calories at most over and above what you need for calories to maintain your current bodyweight then you should be okay.

Learn the basics of weight lifting by clicking here.