Top 15 Foods: What to Eat to Gain Muscle

Here are 15 good foods to eat to gain muscle.

I studied a lot about nutrition in order to grow muscle quickly. All the foods mentioned here are foods I eat myself.

To build muscle quickly, you need to pay more attention to your diet before you start working out. It is important to consume a variety of nutrients that affect muscle building. Food intake can help rebuild damaged muscles, and can also relieve muscle fatigue and pain. 

What to eat to gain muscle? Here are 15 good foods to eat to gain muscle quickly.

1. Lean Beef
2. Chicken Breast
3. Whey Protein
4. Beets
5. Egg
6. Salmon
7. Olive Oil
8. Oatmeal
9. Cottage Cheese
10. Almond
11. Dried Fruits
12. Lentils
13. Tomato
14. Blueberry
15. Avocado

1. Lean Beef

Beef is rich in high-quality protein, B vitamins, minerals, and creatine. And it is the best food for muscle growth. However, not all beef is the best food for muscle growth. To grow muscle, you should choose lean beef. Lean beef isn’t just a marketing term for business. The U.S. Department of Agriculture strictly regulates the labeling of lean beef based on its fat and cholesterol content. Only about 100g of beef contains 20g of total fat, 4.5g of saturated fat, and less than 95mg of cholesterol can be labeled as lean beef. We all know that well-marbled beef is delicious. However, for muscle growth and above all for health, you should choose lean beef rather than beef that is high in fat and cholesterol. 100g of lean beef has 31g of protein.

2. Chicken Breast

Chicken breast is a must for bodybuilding enthusiasts. Not to mention it contains high-quality protein, it is also very rich in B vitamins, which help you get optimal muscle mass for your body to function well during weight training. However, you need to be very careful when choosing chicken breasts. The worldwide popularity of this affordable and great protein source is driving chicken producers to market double the weight while cutting the time it takes to get chicken to market in half. If you look closely at the chicken breasts on the shelf, you can see white streaks mixed into the meat. 

In 2013, the Italian Journal of Animal Sciences classified these white stripes as a muscle disorder in birds. These white stripes have been shown to increase the fat content of chicken breasts by 224% and reduce their protein content. These white stripes were never before raised in traditional breeding practices. It is still controversial. Therefore, I recommend choosing antibiotic-free chicken breast as much as possible and cooking it at the correct temperature before consumption. 100g of chicken breast contains 32g of protein.

3. Whey Protein

Although it is good to get your nutrients from natural foods, it can be beneficial to consume whey protein powder for a number of reasons. The beauty of whey protein is that it provides a convenient and quick way to get protein at an affordable price. However, whey protein shakes are relatively easy to make, so there are many unscrupulous manufacturers. Therefore, you must choose carefully. It takes about 150L of milk to make 1kg of whey protein. Don’t be fooled into buying a popular product that a lot of people buy at a low price. Ask the vendor when and how the protein content on the label is tested and indicated. It will be difficult to get a satisfactory answer. The most fatal drawback of protein supplements is that unlike beef or chicken, it is not easy to ascertain their quality. Therefore, you should not trust the type and amount of protein indicated on the label unconditionally, but first check whether it is made by a truly reliable manufacturer. If you are deceived by the cost-effectiveness of marketing and opt for a cheap product, you may end up consuming fake whey protein made in an incredibly unsanitary environment. Choose products from manufacturers that are at least GMP certified. And only products that use Whey Protein Concentrate can be effective. 100g of Whey Protein Concentrate contains 80g of protein.

4. Beets

Have you ever taken booster supplements that are said to give you an explosive boost in athletic performance? The most important function of booster supplements is to increase nitric oxide. This nitric oxide is involved in many cellular processes, especially by dilating blood vessels, increasing the delivery of nutrients and oxygen to the muscles, improving athletic performance. The main ingredients used in booster supplements are nitrate, L-citrulline, and L-arginine. However, there are also warnings that these booster supplements may contain ingredients we don’t know about for sale, and that they can increase your chances of developing cancer by forming N-nitroso compounds. However, vegetables like beets, lettuce, carrots and celery are safe natural boosters that are very rich in nitrates, which the body converts to nitric oxide. Among them, there are many corroborating studies showing that beet consumption, in particular, increases nitric oxide, which improves athletic performance, reduces exercise fatigue, and reduces the amount of oxygen needed during exercise. [1] Juice of 1 or 2 beets an hour before your workout will give you better results than any other booster supplement.

5. Egg

You may be purchasing creatine products for muscle growth. But did you know that your body already makes creatine from three amino acids: glycine, arginine, and methionine? Eggs are rich in these amino acids, making them the best natural alternative to creatine products. Eggs provide a good balance of essential amino acids and high-quality protein at an affordable price, as well as choline and vitamin D. Many studies have already proven that eggs are not harmful to health. The protein content of 100g of eggs is 13g.

6. Salmon

When it comes to the versatility of muscle growth, there is no other food like salmon. Salmon’s rich protein and omega-3 fatty acids help to grow and repair muscle and help control hunger. Compared to tuna, salmon has a protein content similar to tuna, but contains 10 times more omega-3 fatty acids, which help recovery after exercise, than tuna. The vitamins in salmon also have the added benefit of lowering cholesterol and improving memory. Alaskan wild-caught salmon is the best choice, rather than Atlantic salmon, which has been controversial about coloring agents and antibiotics. It would also be a wiser choice to choose salmon over tuna, which has a higher mercury content than other fish. The protein content of 100g of salmon is 24g.

7. Olive Oil

There are some cases where you may be interested in human growth hormone supplements to help you grow more and faster muscle. Did you know that all hormones in the body are synthesized from cholesterol? Eating healthy fats raises good cholesterol levels in your body and helps your body naturally balance hormone production. The monounsaturated fatty acids found in olive oil help balance hormone production, which not only aids muscle growth, but also prevents muscle breakdown. Choose extra virgin olive oil whenever possible. 100g of extra virgin olive oil contains 73g of monounsaturated fatty acids.

8. Oatmeal

Oatmeal is the quintessential carbohydrate source for those who want to grow muscle enough to be called the breakfast of a champion. There’s a reason a bodybuilding champion’s breakfast usually starts with oatmeal. Because oatmeal is an optimal carbide complex that provides a slow and continuous supply of energy. Oatmeal has a GI score of 55, which is lower than brown rice. In addition, 100g of oatmeal contains 10g of dietary fiber, which helps digestion while maintaining good microbes in the digestive system. It is also rich in B vitamins and is even rich in protein. When choosing oatmeal, it is recommended to choose steel-cut oats or rolled oats with as little processing as possible, even if it takes time to cook. This is because instant oats have a good texture and shorten cooking time, but most of the unique advantages of oatmeal are lost, and even sugar and salt are added. 100g of oatmeal has 11g of protein.

9. Cottage Cheese

Cottage cheese resembles tofu in a way, and is sometimes served nicely on salads or pasta in restaurants. Cottage cheese is easy to make at home, just boil 100% milk and add lemon juice to coagulate. The beauty of cottage cheese is that it is a slow-absorbing casein protein. The faster absorption rate of whey protein may be more helpful for muscle growth. On the other hand, taking casein protein before bed can effectively prevent muscle breakdown while you sleep. This is why many bodybuilders consume cottage cheese before bed. Cottage cheese is also very rich in vitamin B2, riboflavin, which helps to metabolize proteins, carbohydrates and fats well. 100 grams of cottage cheese has 13 grams of protein.

10. Almond

A 30g handful of almonds contains nearly as much protein as an egg. It is also a plus that it is very rich in vitamin E. Vitamin E is an essential vitamin for repairing muscle cells damaged by exercise. Almonds are rich in dietary fiber and unsaturated fatty acids that are beneficial to the body, and can be easily consumed anytime, anywhere, making it an optimal food for replenishing protein and energy during exercise. However, 100g of almonds is a high-calorie food with nearly 600kcal, so it is necessary to properly control the intake. 100g of almonds has 21g of protein.

11. Dried Fruits

Dried fruits like pineapples, cherries, and apples can do a good job of increasing muscle mass. The fruit does not lose its nutrients when dried, as the fiber content helps keep all the vitamins intact. So instead of eating snacks like granola bars full of sugar and preservatives, carry dried fruits with you between meals. Add them to a protein shake or natural yogurt to create a healthy fat and protein blend that is easily absorbed by your muscles.

12. Lentils

Lentils are one of the most nutritious legumes. It is low in calories and contains healthy fiber and antioxidants. Lentils instantly stabilize blood sugar and provide long-lasting energy for effective workouts. When it comes to muscle health, the essential minerals in lentils help prevent muscle deterioration. Add to foods like rice, soups and salads to increase the effectiveness of your workout.

13. Tomato

The carotenoids that make tomatoes red are representative antioxidants. Tomatoes can help strengthen muscle tissue and prevent joint pain, which can have a positive effect on the effectiveness of your workouts. In addition, the minerals rich in tomatoes improve the blood’s ability to oxygenate the muscles.

14. Blueberry

Blueberries contain antioxidants that help eliminate free radicals produced by your muscles during exercise. In addition to blueberries, berries such as blackberries, raspberries, cranberries, and strawberries contain antioxidants and anti-inflammatory properties that relieve muscle pain.

15. Avocado

Avocados are among the healthiest fats. It is very nutritious and has powerful health benefits to support muscle growth. Besides, it is very tasty. Don’t forget to add avocado to salads or sandwiches. You will get noticeably quick results.

What to do Next?

Of course, you need to exercise to build muscle. If you include foods that help muscle growth along with exercise in your diet, you will quickly gain muscle that others will envy. Taking nutrients as supplements is also a good idea.

If you want to know which supplements are good for building muscle, check out our article on the 7 Best Muscle Building Supplements.