Top Muscle Building Foods

Akash Sehrawat

3 min read | Jan 19, 2016

Everyone needs muscles. Not the body-builder types, but lean, defined that will give your body the tone and shape it requires.


It takes time and training consistency to build the type of muscles you want. While working out is half the battle, the food you eat is just as important.


Now, when we Think muscle, we think protein. Most of us believe that just eating 10 egg whites, half a kg of chicken, and gulping down unnecessary whey isolates will help you build muscles fast; then you are mistaken.


Eating protein is simply part of the whole story. Muscle-building is a complex process, and it requires other nutrients in adequate amounts (eaten every day).


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These nutrients are complex carbohydrates, healthy fats (including omega-3), vitamins, minerals and phytonutrients:


Brown Rice


I know what you are thinking. Oh, brown rice takes ages to cook, and it’s not tasty!


Buy a rice cooker, as it is very convenient to cook brown rice this way, and of course, you will be saving a lot of cooking gas. Brown rice is much better than white rice as the vitamins and minerals are present in the former.


One serving of brown rice also gives you around 84mg of magnesium which has a pivotal role in both anaerobic and aerobic production, particularly in the metabolism of adenosine triphosphate (ATP) and is also involved in many enzymatic reactions, including muscular contraction.




Dr. Mercola calls it a ‘superstar’ vegetable. Athletes and bodybuilders swear by it. And yes, it’s my personal favorite too. I eat at least 1kg every week, either through vegetable juicing or with my meals.


Broccoli contains several unique antioxidants and compounds that can aid in clearing excessive estrogen (which encourages higher testosterone levels and increases muscle growth) and toxins from the body not limited to fighting cancer.


It helps you to burn stubborn fat. This powerful vegetable is also a good source of vitamin C, which supports the immune system, it also has zinc which plays a major role in protein synthesis.


Free-Range Whole Eggs


I love the scene in the movie Rocky when Sylvester Stallone breaks six raw-whole eggs in a jar and drinks it in one go! What a scene!


Sadly, in the last decade or so, egg yolks have been criticized and condemned severely. Well, I personally believe food should be eaten as nature has intended. They are tasty as well as nutritious.


Whole eggs contain about 6 grams of high-quality protein. Eggs are also a rich source of vitamins, including A, E, and K, and a range of B vitamins, such as B12(energy), riboflavin, and folic acid.


Eggs also contain all eight essential amino acids needed for optimal muscle recovery and building valuable minerals like calcium, zinc, and iron.


Worried about the yolk? (soon, I will write an article on why egg yolk is good for you). Eggs contain cholesterol, but it is generally accepted that dietary cholesterol does not raise blood cholesterol levels.


Whole Cows Milk & Whole Cows Milk Products (Yogurt, Buttermilk, Cheese)


Yes, you heard it right! Whole full-fat cow’s milk and products. If you read my blog regularly, you must be aware that I recommend a generous amount of healthy fat intake.


More fats in your diet increase your testosterone and growth hormones and keep you optimally healthy. Raw cow’s milk has got CLA (Conjugated Linoleic acid).


CLA is an anti-catabolite and is a powerful immune enhancer. CLA can counteract mitochondrial dysfunction and enhance antioxidant capacity, and as a result, improve muscle mass and strength.


Want to know more about CLA? David Brown, the creator of, wrote an in-depth science-based article covering every aspect of CLA; you can read his article on the link here. 1


Yogurt and buttermilk (called lassi in India) have healthy probiotics which can increase protein utilization. Make these products part of your muscle-building diet and build muscles as you have never before.


Milk is truly a wonder food and deserves a comprehensive article to explain its awesome benefits, especially the role it plays in muscle building. Stay tuned.


Fish And Fish Oils


Omega-3 in your fish and fish oils can lower joint inflammation and help you to recover faster. Read my full article on the benefits of omega-3.


Related Article: Omega 3 Fatty Acids Benefits And Daily Requirement


Whey Concentrates


There is no hint of doubt that whey protein aids in increasing muscle growth and strength. However, it has become imperative to make sure you choose the right brand if you want to take advantage of its awesome benefits not only to your muscle-building process but also to your health.


The article reference below will clear your confusion when it comes to selecting a good whey protein brand for yourself.


Related Article: Whey Protein Concentrate Vs. Isolate: Which Is Better?




Drinking water for building muscles and for health is just too important, and its benefits cannot be overstated. 70% of your body is water; the same goes for your muscles.


Mild dehydration can severely affect your workouts; with not enough water, your muscles won’t get enough electrolytes. So if you want to build muscles, make sure you keep yourself well-hydrated.


Remember to keep your kitchen stocked up with these muscle-building superfoods. Visit your grocery store more than once a week if necessary.


Let us know what you think about this article in the comments section below! 🙂

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About Akash Sehrawat

Akash is a creator of 25+ programs and certificate courses in which more than 200,000 students have enrolled both on Udemy and Fabulous Body's native platform. Akash is also an author of three books that can be found on Amazon. His answers on Quora have gathered more than 12 million views in less than a year.


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