Muscle Building Diet: Top 35 Foods for Building Muscle

Building muscle requires more than just working out, you also need to ensure that you are consuming the right nutrients. Here are the top 35 foods that you should incorporate in your diet to build muscle.

1. Eggs

Eggs are a great source of protein, containing about 6 grams of protein per egg. They also contain all the essential amino acids that your body needs to build muscle and recover from exercise.

2. Chicken Breast

Chicken breast is a low-fat, high-protein food that is perfect for building muscle. One 3-ounce serving of chicken breast contains about 27 grams of protein.

3. Tuna

Tuna is a great source of lean protein, with 1 can containing about 42 grams of protein. It also contains omega-3 fatty acids which may help reduce inflammation and improve muscle recovery.

4. Greek Yogurt

Greek yogurt is a great source of protein and contains about 23 grams of protein per 8-ounce serving. It is also high in calcium which is important for bone health.

5. Cottage Cheese

Cottage cheese is another good source of protein, with about 14 grams of protein per half cup. It is also low in fat and calories, making it a great snack option.

6. Lean Beef

Beef is a great source of protein and also contains creatine which may help improve muscle growth and strength. A 3-ounce serving of lean beef contains about 22 grams of protein.

7. Quinoa

Quinoa is a plant-based protein source that is also a good source of carbohydrates. It is a complete protein, containing all of the essential amino acids, and may help increase muscle mass.

8. Brown Rice

Brown rice is a good source of carbohydrates which are important for energy during workouts. It is also a good source of fiber and contains a small amount of protein.

9. Sweet Potatoes

Sweet potatoes are a good source of carbohydrates and contain beta-carotene which may help reduce inflammation. They are also rich in vitamins and minerals which are important for overall health.

10. Oatmeal

Oatmeal is a good source of carbohydrates and fiber which may help improve digestion. It also contains protein and is a great pre-workout meal option.

11. Almonds

Almonds are a good source of healthy fats and protein. They also contain vitamin E which may help reduce inflammation and speed up muscle recovery.

12. Walnuts

Walnuts are a good source of healthy fats, protein, and fiber. They also contain omega-3 fatty acids which may help reduce inflammation and improve muscle recovery.

13. Spinach

Spinach is a good source of vitamins and minerals that are important for overall health. It also contains nitrates which may help improve muscle strength and endurance.

14. Broccoli

Broccoli is a good source of vitamins and minerals that are important for overall health. It also contains antioxidants which may help reduce inflammation and improve muscle recovery.

15. Brussels Sprouts

Brussels sprouts are a good source of fiber and contain antioxidants which may help reduce inflammation. They are also a good source of vitamin C which may help improve muscle recovery.

16. Salmon

Salmon is a good source of protein and contains omega-3 fatty acids which may help reduce inflammation and improve muscle recovery. It is also a good source of vitamin D which is important for bone health.

17. Beef Liver

Beef liver is a good source of protein and contains iron which may help improve muscle endurance. It is also a good source of vitamin A which is important for overall health.

18. Turkey Breast

Turkey breast is a low-fat, high-protein food that is perfect for building muscle. One 3-ounce serving of turkey breast contains about 25 grams of protein.

19. Milk

Milk is a good source of protein and also contains calcium which is important for bone health. It is also a good source of carbohydrates which are important for energy during workouts.

20. Cheese

Cheese is a good source of protein and contains calcium which is important for bone health. It is also high in calories, making it a good option for those looking to gain weight.

21. Soybeans

Soybeans are a plant-based protein source that is also high in fiber. They are a complete protein, containing all of the essential amino acids, and may help increase muscle mass.

22. Lentils

Lentils are a plant-based protein source that is also high in fiber. They are also a good source of carbohydrates and may help increase muscle mass.

23. Chickpeas

Chickpeas are a plant-based protein source that is also high in fiber. They are also a good source of carbohydrates and may help increase muscle mass.

24. Peanuts

Peanuts are a good source of healthy fats and protein. They also contain vitamin E which may help reduce inflammation and speed up muscle recovery.

25. Pistachios

Pistachios are a good source of healthy fats, protein, and fiber. They are also a good source of potassium which may help improve muscle performance.

26. Beef Jerky

Beef jerky is a convenient snack option that is also a good source of protein. It is also low in fat and calories, making it a great option for those looking to lose weight.

27. Protein Powder

Protein powder is an easy way to add protein to your diet. It is also convenient and can be consumed as a shake or added to food.

28. Water

Water is important for overall health and is also important for muscle recovery. Drinking enough water can help reduce muscle soreness and improve muscle function.