Packing quality muscle mass is a rather straightforward process. You increase your caloric intake and you give your muscles growth stimulus at the gym. But you need proper nutrition to achieve proper gains. So what are the top foods for muscle growth?
- Eggs
- Lean beef
- Low-fat milk
- Fish
And while spending countless hours in the weight room is definitely a step in the right direction (although you shouldn’t overdo it).
There’s more to getting bigger than just lifting heavy weights.
Gaining quality muscle is directly related to your nutrition (or lack of).
That’s why in today’s post, we’re going to take a closer look at the top 4 foods that will ignite new muscle growth.
So get comfortable and make sure to read on!
The Best Nutrition for Muscle Building – Our Top 4 Picks!
With the help of the foods that I’m about to highlight.
You’ll be able to make the most out of your training sessions and you’ll also inevitably find it easier to gain muscle.
1. Eggs
Let’s get one thing straight right off the bat – eggs are a superfood without a shadow of a doubt.
In fact, it wouldn’t be far-fetched to say that eggs are perhaps the best food for muscle mass gain!
They’re jam-packed with quality protein and other nutrients that you absolutely need if you’re looking to add some brawn to your frame.
These are the nutritional facts for 1 boiled egg:
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Calories – 78
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Fats – 5 g (of which 1.6g saturated fat – the good one)
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Cholesterol – 186 mg
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Sodium – 62 mg
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Potassium – 63 mg
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Carbohydrates – 0.6 mg
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Protein – 6 mg
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Vitamin D – 1 mcg (6% of RDV)
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Calcium – 29 mg
-
Iron – 1 mg
And that’s just for one egg, one!
When you add the fact that eggs aren’t expensive and you can buy them from pretty much any supermarket that you walk into.
It quickly becomes crystal clear that this has to be one of the staples in your muscle-building diet.
Oh, and don’t worry about cholesterol and all the myths related to eggs and heart diseases.
A study conducted by the Journal of the American College of Nutrition in 2000 came to the conclusion that dietary cholesterol isn’t connected to heart diseases (1).
On top of that, the more saturated fats you consume, the higher testosterone levels you’ll have.
Do you even need more reasons for eating eggs?
2. Lean Beef
Sure, you might be thinking – but beef is more expensive than chicken, why would I bother with it?
But the truth is that if you’re serious about gaining quality muscle, beef is superior to good old chicken!
Now, I’d want you to take a look at the nutritional facts for 100 g of 85% lean beef:
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Calories – 250
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Fats – 15 g
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Cholesterol – 90 mg
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Sodium – 72 mg
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Potassium – 318 mg
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Carbs – 0 mg
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Protein – 26 mg
Quite impressive, eh?
You also get hefty amounts of Iron, Magnesium and B-complex vitamins and lots of amino acids and these are the building blocks of muscles.
Basically, consider beef mandatory if you want exceptional gains or even if you’re on a cut actually since it provides boatloads of protein while having a relatively low-calorie count.
Just make sure to go for grass-fed beef as it’s the most natural, healthiest kind of beef.
That’s because in some cases, they stuff the cattle with antibiotics in order to for them to grow larger, thus offering more meat as a result.
3. Low-Fat Milk
Milk is fantastic – It’s easy to obtain, affordable and efficient.
Besides, it tastes great and can prove to be a great addition to your protein shake.
Each cup (about 8 oz/240 ml) of low-fat milk provides a lot of vital nutrients, have a look yourself:
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Calories – 110
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Fats – 2 g (saturated)
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Cholesterol – 10 mg
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Sodium – 100 mg
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Carbohydrates – 11 g (all sugar)
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Protein – 8 g
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Calcium – 30% of RDV
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Vitamin D – 25% of RDV
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Vitamin A – 10% of RDV
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Vitamin C – 4% of RDV
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Iron – 3% of RDV
Milk is actually made up of 20% whey and 80% casein and what that means is that it provides both fast and slow-acting protein sources.
Nonetheless, it’s safe to say that it’s definitely leaning towards the slower side of protein absorption (casein is slowly released into the bloodstream).
Keep in mind that since all the carbs come from sugar, your best bet would be to drink milk in the morning or after a workout.
However, a glass or two before bedtime would ensure that your muscles are fed during the night and the extra 20-30 grams of carbs shouldn’t make you fat in any way.
4. Fish
It’s a fact that fish often gets neglected when it comes to muscle-building foods, but that’s not how it should be.
Remember the super healthy Omega 3 fatty acids?
Well, they come from… fish!
Let’s take a look at the nutritional facts for 100 g of salmon for instance:
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Calories – 206
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Fats – 12 g (750 mg Omega 3s)
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Cholesterol – 63 mg
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Sodium – 61 mg
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Potassium – 384 mg
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Carbs – 0 mg
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Protein – 22 mg
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Vitamin B12 – 53% of RDV
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Vitamin B6 – 41% of RDV
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Vitamin B3 (Niacin) – 39% of RDV
Fish is not only a superb source of protein and hefty amounts of B-complex vitamins.
But it also provides incredible health benefits due to the awesome fat content.
Salmon is especially rich in Omega 3 fatty acids that are growing in popularity due to the associated cardiovascular protein that they provide.
However, these fatty acids can also assist in protein metabolism and that’s great news for building muscle!
Conclusion
So there you have it, folks – the list of the top 4 foods to take your muscle growth to the next level.
Nutrition is king (next to testosterone), and that holds true to maximizing your muscle-building potential.
Curious to know if working out increases testosterone levels or not? Find out in my thematic article.
When you take advantage of these four fabulous foods, you’ll be able to make the most of the time you spend in the gym, while also keeping things as healthy as possible.
Now, what are your favorite foods for optimal muscle growth?
Let me know by leaving a comment in the comment section below!
FAQs
How much of these foods should I eat for muscle growth?
The amount of food you need to eat for muscle growth depends on your body weight, activity level, and fitness goals.
As a general rule, you should aim to consume 1-1.5 grams of protein per pound of body weight per day.
Here’s how to incorporate these foods into your diet:
- Lean meats and poultry: Aim to consume 3-4 ounces of lean meat or poultry per meal, 3-4 times a day.
- Eggs: You can have up to three whole eggs per day or six egg whites.
- Fish: Aim to consume 3-4 ounces of fish per meal, 2-3 times a week.
- Nuts and seeds: You can have a handful of nuts or seeds as a snack, or add them to your meals.
- Greek yogurt: Aim to consume 1-2 servings per day.
Important information:
- The amount of food you need to eat for muscle growth depends on your body weight, activity level, and fitness goals.
- Aim to consume 1-1.5 grams of protein per pound of body weight per day.
- Incorporate these foods into your diet according to the recommended portions.
Are there any other foods that can help with muscle growth?
Yes, there are many other foods that can help with muscle growth, such as:
1. Quinoa
Quinoa is a complete protein source and is rich in essential amino acids. Additionally, it is also a good source of carbohydrates, which can help fuel your workouts.
Important information:
- Quinoa is a complete protein source.
- It is rich in essential amino acids.
- It is a good source of carbohydrates.
2. Sweet potatoes
Sweet potatoes are a great source of complex carbohydrates, which can provide long-lasting energy. They are also rich in vitamins and minerals that support muscle growth, such as potassium and vitamin A.
Important information:
- Sweet potatoes are a great source of complex carbohydrates.
- They are rich in vitamins and minerals that support muscle growth.
- Eating sweet potatoes can provide long-lasting energy.
3. Broccoli
Broccoli is a great source of fiber, vitamins, and minerals that support muscle growth. Additionally, it is also low in calories, making it an excellent food for weight loss.
Important information:
- Broccoli is a great source of fiber, vitamins, and minerals.
- It supports muscle growth.
- It is low in calories, making it an excellent food for weight loss.
Can supplements help with muscle growth?
While food should always be your primary source of nutrients, supplements can help you meet your daily protein requirements. Here are some supplements that can help with muscle growth:
1. Whey protein
Whey protein is a fast-digesting protein source that can help you build muscle.
It is easy to consume and can be added to smoothies, oatmeal, or other foods.
Important information:
- Whey protein is a fast-digesting protein source.
- It can help you build muscle.
- It is easy to consume and can be added to other foods.
2. Creatine
Creatine is a compound that can increase muscle size and strength.
It is found naturally in foods such as beef, but taking a supplement can help you reach your daily intake.
Important information:
- Creatine can increase muscle size and strength.
- It is found naturally in foods such as beef.
- Taking a supplement can help you reach your daily intake.
3. BCAAs
Important information:
- BCAAs are essential amino acids that support muscle growth and repair.
- They can be taken as a supplement or found naturally in foods.
- BCAAs are found in foods such as eggs, meat, and dairy products.
When is the best time to eat these foods for muscle growth?
The timing of your meals is also important for muscle growth. Here are some tips:
- Eat protein-rich foods before and after your workouts to support muscle growth and repair.
- Consume carbohydrates before your workouts to provide energy.
- Eat a protein-rich meal before bed to support overnight muscle repair and growth.
Important information:
- The timing of your meals is important for muscle growth.
- Eat protein-rich foods before and after your workouts to support muscle growth and repair.
- Consume carbohydrates before your workouts to provide energy.
- Eat a protein-rich meal before bed to support overnight muscle repair and growth.
What are some common mistakes people make when trying to build muscle?
- Not eating enough protein or calories to support muscle growth.
- Not challenging yourself with progressive overload during workouts.
- Overtraining or not allowing enough time for recovery.
- Not getting enough sleep or managing stress levels.
Important information:
- Not eating enough protein or calories can hinder muscle growth.
- Progressive overload during workouts is important for muscle growth.
- Overtraining or not allowing enough time for recovery can hinder muscle growth.
- Not getting enough sleep or managing stress levels can hinder muscle growth.
I’ve been fascinated by natural male hormone optimization since 2016. And ever since I’ve been going through boatloads of different meta-analyses and scientific data associated with increasing testosterone levels naturally. I hold a PhD degree in public health and have 10+ scientific publications on Google Scholar. Thus, in my collective work here you’ll find helpful tricks, natural remedies, detailed product reviews (including stuff I’ve personally tried)… and more!