Top 10 Muscle Building Foods


Proteins are made up of amino acids. Eggs contain large amounts of the amino acid leucine, which is particularly important for muscle gain


Salmon is a great choice for muscle building and overall health. Omega-3 fatty acids play an important role in muscular health and may even increase muscle gain during exercise program

Chicken breast

There’s a good reason why chicken breasts are considered a staple for gaining muscle: They’re packed with protein. Each 3-ounce serving contains about 26.7 grams of high quality protein

Greek yogurt

Greek yogurt is a good snack anytime, eating it after a workout or before bed may be beneficial, due to its mixture of fast- and slow-digesting proteins


This may be particularly important for older adults. Research has shown that omega-3 fatty acids can slow the loss of muscle mass and strength that occurs with age

Lean beef

Some research has even shown that consuming lean red meat can increase the amount of lean mass gained with weight training


healthy fats and carbs are important in your overall diet, adding some shrimp is an easy way to get muscle building protein without too many additional calories.


Soybeans are a particularly good source of vitamin K, iron, and phosphorus Iron is used to store and transport oxygen in your blood and muscles, and a deficiency can impair these functions


excellent sources of fiber and B vitamins, in addition to being high in magnesium, phosphorus, and iron. For these reasons, beans are a good source of plant-based protein to add to your diet.

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