Foods That Help You Build Body Muscles


If you have placed yourself on weight training and various form of exercises in order to build muscle, be informed that there are a number of foods that can propel you towards your goal. These foods have been known to help muscle builders achieve their target. These muscle-building foods can help you add mass as you desire.

This article will be listing some foods (generally protein-rich) that help you build muscle. The general rule is to get about 200g of protein a day. A lot of people have claimed that you need whey protein supplements in order to just sell products but I can tell you that you don’t need whey protein supplements. All you need to do is just eat a whole source of protein with each meal every day up to a mass of 200g and you are doing it right.

Foods That Help You Build Body Muscles
Photo: legionathletics.com

The List of Muscle-Building Foods You Can Add To Meals

In order to build and maintain muscle, the body requires nine essential amino acids. They are the building blocks of proteins and they help the recovery and repair of muscle fibers after workouts sessions. Also, they allow the creation of more muscle cells.

Egg Help Build Muscles:

In the past, egg has been implicated in the development of cardiovascular diseases because of the Cholesterol content. As of today more and more research has revealed that dietary cholesterol and heart diseases are not connected for many people.

The cholesterol found in eggs yolks serves at the scaffolding for steroid hormones. It has also been shown that ½ a gram of leucine found in each egg is like can act as a fuel for your muscle-building fire.

Build Muscle Mass With Nuts

It has been found that eating nuts (and other protein sources) immediately after your workout or exercises enables muscle growth. When you consume them with exercises that task your muscles, e.g. weightlifting or pushups, you muscle-building goals can be achieved faster.

However, it should be noted that consuming extra protein will not lead to increased gains. You should only consume that which is required daily. Also, you should note that nuts are not complete proteins because they lack some essential amino acids. Research have shown that consuming them with legumes at the same time or on the same day makes them complete.

Care should be taken when eating nuts because they are majorly fat. Consuming them in excess to help build muscle can lead to weight gain.

Lean Beef, Yes Beef Helps In Muscle Building

I believe everyone should know that lean beef is high up there on the list of foods that help build body muscles. Lean beef contains a combination of protein with essential amino acids, B-vitamins, and creatine that work together to help muscle-building.

Rick Hall, a registered dietitian and nutrition lecturer at Arizona State University (Tempe) said, ”Protein is the most obvious nutrient in beef that can benefit anyone who is training.”

He further explained that beef doesn’t contain just any run-of-the-mill protein. It boasts an impressive collection of the nine essential amino acids and has a high biological value, which means it’s very digestible and usable by the body. In fact, studies show that foods with a high biological value are what you should hunt for to repair those muscles post-workout.

Brown Rice For Building Muscles

This is especially a very good option for vegetarians trying to build muscle. Since they would normally want to avoid foods from animal sources, cooked brown rice can serve as part of their protein source for mass building.

Since cooked brown rice contains about five grams of protein per cup and a relatively high amount of branched-chain amino acids, it automatically becomes a good vegetarian muscle-building food option.

Cooked brown rice has five grams of protein per cup. It also has a relatively high amount of branched-chain amino acids, making it a good vegetarian muscle-building food.

Beans and Peas Provide Some Protein

Plant proteins generally don’t contain complete essential amino acids. They are therefore best eaten with whole-wheat grains for the right amino acids profile for the body.

Even though they are not a complete protein, beans have a good amount of amino acids and have the benefit of being low in fat, full of fibre and relatively cheap.

There are numerous other food types like Salmon, Kefir, Scallops, Bison, Lentils and more like that. I only talked about these few because they are the muscle-building foods that you can get easily in this part of the world.

Now that you that foods can help help you build muscle as you exercise. You should find ways to include them in your diet to achieve your muscle-building goals faster.

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Ahmed Ogundimu
Ahmed is a Food Scientist/Technologist first of all. A Seasoned Blogger, Astute Marketer, Food Enthusiast and Manchester United Lover. I read anything and everything available so I know so many useful and useless things.

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