Foods Muscle Building


If you want to build muscles and shape your body, targeted strength exercises are essential. But a vigorous workout will not, by itself, make you achieve your goal. You also need to eat the right foods. What you eat during meals, as snacks and immediately after exercise has an impact on the development of your muscles.


For your muscles and lose fat, you must follow a strict diet and include protein, carbohydrates and healthy fats. Other nutrients you need to develop your muscles are magnesium, potassium, copper, selenium, calcium, iron and various vitamins.

Here are the 10 super foods that will help your muscles:


1. Eggs

The egg white contains proteins essential for building muscle. In fact, they contain high quality protein, with the nine amino acids necessary for healing and muscle formation, as well as precious minerals such as calcium, zinc and iron.

As yolks, they are a rich source of vitamins, including vitamins A, E, K and a wide range of B vitamins, including B12, and riboflavin and folic acid. All these nutrients are essential for accelerating the metabolism and transformation of fat into energy.

Eat one or two eggs a day to build your muscles and stay healthy. Egg whites, especially those hard-boiled eggs, are generally preferable.



2. Chicken breast

The chicken breast is a superfood to acquire lean muscle. It is an excellent source of lean protein, which is easily synthesized to repair damaged tissues and other cells during intense physical training.

It also contains nutrients that promote bodybuilding, such as niacin, vitamin B6, iron, selenium and zinc.

Stewed, roasted or grilled chicken breast, consume skinless, is the best option to build a fine musculature. You can also eat in soups and salads.

3. Milk

Milk is also a good food for her muscles, thanks to two high-quality protein, whey and casein. Whey breaks down quickly in amino acids and is absorbed by the bloodstream. Casein, for its part, is digested slowly, regularly providing the body of small amounts of protein over a longer period.

Milk is also packed full of vitamins and minerals, as well as fat and carbohydrates your body good to need to build muscles. Moreover, being an electrolyte, milk helps replace fluids lost during exercise and keeps your body hydrated.

Drink a glass of milk after each workout. Some studies suggest drinking chocolate milk after sport because of its ideal ratio of carbohydrates. Drink in moderation, of course.

4. Salmon

Fish and especially salmon, is considered one of the best foods to build his muscles. Salmon helps to acquire a thin muscle and burns fat because of its unique combination of fatty acids omega-3 EPA and DHA, B vitamins and high quality protein.

It also contains nutrients such as magnesium, selenium, calcium and iron, which help to build a fine musculature and heal.

Eat grilled salmon with salad or green vegetables once a week. If possible, choose wild salmon. If you do not like fish, take fish oil supplements.

5. Quinoa

Quinoa is high in protein and low in calories, it's the perfect food to build a fine musculature. The proteins it contains are made up of nine essential amino acids meaning that they have what it takes to build and repair muscles.

Quinoa is also rich in fiber, riboflavin, calcium, vitamin E, iron, potassium, phosphorus, magnesium, folic acid and beta-carotene. In addition, ecdysteroids present in quinoa promote increased muscle mass and help reduce body fat.

Quinoa is delicious and easy to cook. You can add it to soups and salads, and even cook with meat and green vegetables. Try eating quinoa after sport to build muscle.

6. Legumes

If you are truly committed to your muscles, you must include legumes in your diet. Vegetables of all kinds are excellent sources of protein, complex carbohydrates and fiber.

Protein helps build muscles and strengthen. The fibers are essential for adequate insulin response, which allows the absorption and utilization of different nutrients. Complex carbohydrates provide a more stable and sustainable energy during training.

Among the legumes include kidney beans, white, black and bicolor, lentils and chickpeas. You can eat them in soups or salads.

7. Spinach

Spinach also among the best foods to build a fine musculature, but also powerful. Rutgers University researchers discovered in 2008 that phytoecdystéroïdes in spinach increased muscle mass by 20%.

This vegetable also contains glutamine and important amino acids for efficient muscle contractions. In addition, they increase the basic metabolism, boost energy levels and burn fat. In addition, the calcium of spinach relaxes muscles, preventing the onset of cramps during training. Calcium is also important to acquire muscles.

To make the most of their nutritional value and build more muscles, eat them raw, in juice or salad, or steamed.

8. Flaxseeds

Flax seeds contain many important nutrients to lose fat and build muscle. They are one of the best sources of omega-3 fatty acids, which reduce inflammation, which is important when trying to build muscle. This effectively means that your muscles will not be too painful after intense training and they will recover faster.

In addition, they are rich in fiber, which stimulate energy. They are also a source of complete protein, containing all the amino acids your body needs.

Eat yogurt or milk with a teaspoon of ground flaxseed before bed. Sprinkle flaxseeds on your salads, soups and smoothies.

9. Almonds

Protein and vitamin E in almonds make it a good option to help you build your muscles.
The powerful antioxidants almonds fight free radicals and help you recover faster after a workout. They also contain manganese and copper that stimulate energy. Almonds reduce the risk of high cholesterol and heart disease.
Eat a handful of almonds or a twice daily. Do not eat the fries and do not over consume because they are caloric.

10. Sweet potatoes

Sweet potatoes are, too, considered good for building his muscles because of their richness in fiber, potassium and vitamins. They are also rich in carbohydrates, which replenish your glycogen stores after a workout.

In addition, they are packed with carotenoids, vitamins B, C, D and E, iron, copper, magnesium and quercetin, which are many important nutrients for your body. 

Rich in fiber, sweet potatoes also help control appetite, burn fat and ensure proper digestion.

So after an intense workout, eat roasted or grilled sweet potatoes, preferably with a good source of lean protein such as grilled chicken.


Alongside these super foods, consider drinking more water throughout the day, hydration constituting an important part of building his muscles. The body consists of 70% water, your muscle tissues of 75% water.

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