7 Foods That Help You Build Muscle Mass

Experts agree that protein is the single most essential nutrient for building lean muscle mass and repairing damaged muscles, at the same time. Proteins are a critical part of an otherwise balanced as well as a nutritious diet. And if you are interested in build muscle mass, protein can provide you with the much-needed energy for hardcore workouts when both carbohydrates and fats are not available for immediate consumption.

Interestingly, proteins are made up of considerably smaller compounds called amino acids which are deemed essential for your metabolic functions as well as optimal muscle recovery. These all-important and essential amino acids must be supplied by the dietary intake if you want to build muscle mass. They are found in what is referred to as complete proteins (fish, dairy products, meat, nuts etc.).

Top Seven Food Build Muscle Mass:

1. There’s Something Fishy!


Fish and other types of assorted seafood have pretty much always been the ‘de facto go to’ snack for many, if not most athletes, regardless of the nature or type of sport they like to compete in. This is precisely why if you want to speed your muscle building regimen, fish will have to be your standard number one source of food.

Fish are high in protein and low in saturated fats. Let us take the example of Tuna fish. It is widely acknowledged to be an excellent and highly dependable source of protein that is important in the muscle building process. Tuna actually contains 23 grams of protein per approximately 100 grams serving. And that is not all either. The protein also makes up just about 90 percent of this fish’s entire caloric value.

Then there is Salmon, which is yet another great source of protein. This fish contains approximately 62 percent protein or 20 grams protein per 100 grams serving. But mere high protein content is not the ‘sole’ (no pun intended) reason why salmon and other fish are popular. Fish are packed with healthy fats and minerals that include omega-3 fats, vitamin B, and iron.

2. Chicken


Chicken without even a shadow of a doubt is one of the single most popular protein-rich sources of food available today. In fact, consuming even a single skinless chicken breast would mean that the vast majority of your calories will be coming directly from the protein content available in chicken breast. A single 100 grams serving of a typical chicken breast effectively contains around 23 grams of pure protein, and this protein also makes up 90 percent of all the calories available in it as well. Add to that the fact that it has practically zero carbs and a mere 11 percent fat content and you can easily see why it is so important to include it in your diet plans as far as build muscle mass is concerned.

3. The importance of including lean beef in your diet plans

Beef is an excellent muscle building food due to the fact that it contains around 23 grams of pure protein per 100 grams serving.  Beef is a kind of protein-packed food that also contains essential amino acids along with iron, and vitamin B. Apart from that, it also contains a substance known as ‘creatine’. This is a nitrogenous organic acid that actively supplies energy to our muscles. Lean beef is an excellent choice to keep your heart healthy.

4. Eggs are where it’s really at!


Eggs were once thought to be quite unhealthy due to their allegedly high cholesterol content. However, things are different now.

Eggs are loaded with important vitamins and minerals as well as healthy fats that are not harmful to a body builder’s diet. The plain unvarnished truth is that eggs are one of the healthiest foods available in the whole wide world. One complete medium-sized egg (typically 44 grams approx.) contains just about 6 grams of protein which is actually 35 percent of its total caloric value. In addition to that, eggs are also quite high in vitamins A, E, K and B and they also contain several essential amino acids.

5. Say (cottage) cheese!


Cottage cheese is supposed to be an amazingly great muscle food, not only due to the fact that it is pretty low in both fat and calories but at the same time it is actually quite high in protein. A typical 100 grams serving of any sort of low-fat cottage cheese usually contains 12 grams or so of protein, that effectively makes up around 59% of protein as far as its total caloric value is concerned. As a matter of fact, cottage cheese is a pretty healthy addition to just about any well balanced nutritional program, apart from being a great source of calcium, in its own right.

6. Almonds


Almonds are a highly nutritious snack that is a pretty rich source of vitamin E, magnesium calcium, and potassium. They also contain around 22 grams of protein in a typical 100 grams serving (13% of the protein in total calories). They also leave you feeling pretty full so that you don’t over-eat while being on a strict dietary regimen.

7. Lentils


Lentils are yet another rich source of protein. Not only they improve digestion but also help maintain a strong and healthy heart. Its high protein content (100 grams contains 25 gram of protein) makes it an ideal food for anyone trying to build muscle mass, Personalized By Kate.


If you want your muscles and joints to be healthy, make sure you are getting enough nutrients. The above foods cannot take the place of a strict exercise regime, but they can certainly go a long way in ensuring that you are able to attain your fitness goals as soon as possible. So what are you waiting for? Add these foods to your plate today. If you need professional advice, contact a licensed nutritionist using the best telehealth software.