In addition, the amino acids found in peanut butter can help lower blood pressure. Those good for you omega-3 fatty acids are what salmon is all about, including EPA and DHA, which make this another food that is good for your muscles and for your brain.

Per the USDA, 3 ounces of cooked Atlantic salmon offer calories, Not only is salmon shown to build muscles, but the B vitamins within salmon are great for energy to keep your workout going. If you want to learn how to cook salmon, you can watch this video below.

Leafy greens like broccoli are perfect for muscle gain, and this vegetable contains numerous nutrients necessary for a muscle-building workout routine. Related post: The Best vegan supplements for bodybuilding. It may not be a protein-packed superfood, but rice is known as a good pre-workout meal.

It contains enough carbohydrates to endure any weight lifting session and get you through your strength training. Similarly to brown rice, steel-cut oats are full of carbohydrates and can be used in a variety of ways in your cooking.

Besides the traditional breakfast of hardy oatmeal, oats can be used for breading a variety of lean meats or as a filler in meatballs. However you prepare your oats, make sure to opt for steel cut, ensuring that you get the most nutrients possible. Another healthy leafy green vegetable, spinach packs a punch of nutrients such as vitamins A and E, as well as plant fiber and plenty of protein.

This low-calorie, low-fat food is great for weight building in that it gives you many different nutrients in one small package. Soybeans are another great food that can boost your vitamin and mineral levels, as well as those healthy unsaturated fats.

Vitamin K is essential for healthy eye function, and iron is necessary for oxygen transport in your blood. Women in particular can benefit from iron especially during menstruation, when iron levels are low. These tiny beans, also known as garbanzo beans, can replace some rice dishes and be added as another versatile carb source for your diet plans.

Turkey breast is one of the leanest forms of meat you can eat and can replace chicken, beef, and pork in dishes that you would like to make healthier.

Turkey lacks the fat that these meats contain, even in their leaner variety, and can aid in packing on protein with delicious meals that will not add fat or extra calories to your meal plans. This meat substitute therefore contains lots of carbohydrates, as well as some protein, while being relatively low in fat.

Tofu is also high in calcium, helping grow strong muscles for vegetarians and meat eaters alike. Related Article : The Benefits of Tofu. Almonds contain vitamin E, which is great for hair, skin, and nails, as well as magnesium and phosphorus for healthy body functioning.

Blend almonds into a smoothie to concentrate your nutrients, or have them as a snack covered in any flavoring that you prefer. The role that micronutrients play in muscle building includes playing a vital role in muscle function, recovery, and growth. They aid in processes like protein synthesis, energy production, and the repair of muscle fibers, making them essential for effective muscle building.

Anti-inflammatory foods aid in muscle recovery by reducing muscle soreness and speeding up recovery after intense workouts. They work by minimizing inflammation in the body, which is a common response to rigorous exercise, thereby enhancing the muscle repair process.

Meal timing and frequency are important for muscle building since they optimize muscle protein synthesis and recovery. Eating protein-rich meals at strategic times, especially post-workout, ensures a steady supply of amino acids for muscle repair and growth. Effective plant-based protein sources for muscle building include lentils, chickpeas, tofu, tempeh, and quinoa.

They provide essential amino acids and are a great alternative for those following a vegetarian or vegan diet. Hydration impacts muscle building by ensuring efficient nutrient transport and waste removal in muscles, contributing to their overall health and growth.

Specializing in Performance Psychology, his expertise is backed by both rigorous study and practical experience. As an author, James is committed to guiding his readers towards optimal health and performance, providing actionable insights and strategies through his writings.

Write a Reply or Comment Cancel reply. Your email address will not be published. CONTENTS Quick Summary Top 20 Muscle Building Foods 1.

Chicken Breast 2. Whey protein 3. Lean Beef 4. Tuna 5. Shrimp 6. Eggs 7. Lentils 8. Quinoa 9. Sweet Potato Peanuts Salmon Broccoli Brown rice Steel-Cut Oats Spinach Soybeans Chickpeas Turkey Breast Tofu Almonds FAQs.

Last updated : January 29, FACT CHECKED by Benedict Ang, CPT, PN1-NC. MEDICALLY REVIEWED by Dr. Harshi Dhingra, MBBS, MD. Editorial Policy and Guidelines Our content is meticulously researched and reviewed by an expert team of fact checkers and medical professionals.

They ensure accuracy, relevance, and timeliness using the latest reputable sources, which are cited within the text and listed at the end of the article.

Before publication and upon significant updates, we confirm factual accuracy, committed to providing readers with well-informed content. Learn more. Table of Contents. Quick Summary Top 20 Muscle Building Foods 1.

Quick Summary For effective lean muscle growth, include chicken breast, whey protein, lean beef, tuna, and shrimp in your diet, as these foods are rich in proteins and essential nutrients.

Emphasizing a balanced diet is crucial for muscle growth, focusing on foods like lean beef for creatine, tuna for omega-3 fatty acids, and shrimp for leucine, all of which are essential for muscle repair and development. According to the USDA National Nutrient Database, 3 ounces about 85 grams of cooked Atlantic salmon provides a balanced mix of nutrients essential for muscle growth, including calories, In my own experience as a fitness trainer, I've found that a varied diet, including plant-based proteins like lentils and quinoa, along with nutrient-rich options like sweet potatoes and almonds, significantly enhances muscle building.

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Medically reviewed by Natalie Olsen, R. Share on Pinterest. Whole grains. Nuts and seeds. The plant-based options to help build muscle are endless.

Foods That Help You Build Lean Muscle. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

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Nutrients , 2, International Journal of Sport Nutrition and Exercise Metabolism, 11 1 , pp. Amanda Parker. Amanda Parker is an author, nutrition coach, and Certified Naturopath.

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Workout Nutrition Bulking Macro Tracking Weight Loss Recipes Meal Plans Fast Food Supplements Creatine Mass Gainer Pre Workout Protein Bars Whey Protein Nutrition Apps About. Reviewed By :. Avi Silverberg, MSc. Key Takeaways Lentils are excellent for bodybuilders as one cup contains 18g of protein.

This makes it an effective means for all bodybuilders, including vegans and vegetarians, to boost their protein intake. However, lentils, eaten by themselves, are not considered a complete protein because they are low in an amino acid called methionine.

Including lentils in your bodybuilding diet can also be beneficial because they are rich in micronutrients that support your overall health and provide fiber for gut and cardiovascular health.

Plus, lentils are relatively easy to prepare, and you can include them in various recipes, such as salads and chili. Lentils: Overview Calories In Lentils Lentils are calorie-dense because they are high in two macronutrients: carbs and protein.

They have around calories per cup but can vary slightly in caloric value based on the type. Related: Cheap Bulking Carbs Macronutrients In Lentils A cup of lentils provides 18 grams of protein, 40 grams of carbs, and 0.

Micronutrient Content Of Lentils Lentils provide a variety of micronutrients such as B vitamins, iron, magnesium, potassium, and zinc.

Lentils Are High In Micronutrients Lentils provide several micronutrients our body needs, including: B vitamins are crucial for cellular function and the formation of ATP the primary energy currency for our cells.

Magnesium is a mineral necessary for muscle relaxation following a contraction; a deficiency can cause your muscles to cramp up, affecting your training. Potassium is an electrolyte with crucial functions in fluid balance and nerve transmissions that make muscle contractions possible.

Zinc is involved in hormone production , and a deficiency can result in lower testosterone levels that can impact overall well-being, athletic performance, and muscle growth So including them in our diet regularly can be highly beneficial for our health. As a savvy workout fan, you know that there is link between the foods that you eat and the effectiveness of your exercise plans.

This is particularly true when it comes to building muscles. Many a quest to enhance muscle tone and mass has been derailed by inadequate nutrition. While protein shakes may get a lot of attention, you'll be pleased to know that foods such as lentils can also help you build muscle.

If you want to build muscle mass, you need to work hard in the gym. And to give your all in the gym, you need energy to fuel your workouts.

That amount of calories alone is enough to fuel about 20 minutes of weight training. Eating calorie-dense foods such as lentils will help you ensure you have enough energy to exercise and sufficient calories left over for muscle growth.