Powerful Muscle Building Foods

Healthy fresh homemade salad

Did you know you can supercharge your fitness results by eating muscle building foods? That’s right. There are certain items that are packed with the kinds of protein and nutrients that build muscle faster and more efficiently than others. So, when you’re deciding what to eat, choose the calories that are really going to make a difference for building lean muscle.

Muscle Building Foods

  • Grass-Fed Beef. High in protein, iron, cholesterol, zinc, and B vitamins, beef is key to building muscle. Grass-fed beef contains high levels of conjugated linoleic acid (CLA), which helps burn fat, too.
  • Eggs. Protein and the high cholesterol in the yolks make eggs the perfect food for building muscle.
  • Organic Milk. Thanks to whey, casein, and glutamine, a critical amino acid, milk is vital for building muscle. Choose organic over conventional milk because it has 70% more omega-3 fatty acids.
  • Cottage Cheese. Cottage cheese also has a lot of casein protein, and it takes a long time to digest, so it helps protect muscle breakdown.
  • Greek Yogurt. Greek yogurt is rich in protein (20 grams per cup vs. 16 grams per cup in regular) and low in carbs, plus it contains casein protein.
  • Beets. Beets contain nutrients that promote good liver and joint health, plus is proven to increase muscle strength and help the recovery process.
  • Spinach. High in glutamine, an amino acid that helps build muscle, spinach is a true superfood.
  • Oranges. A great snack before your workout, oranges help build muscle strength and improve endurance.
  • Cantaloupe. Lower in fructose and carbs than most fruits, choose cantaloupe first thing in the morning or right after your workout.
  • Apples. Naturally occurring micronutrients called polyphenols in apples increase fat burning and muscle strength, while helping prevent muscle fatigue.
  • Brown Rice. Brown rice contains a slow-digesting whole grain that provides consistent energy that lasts longer.
  • Quinoa. Quinoa is a slow-digesting carb, and it’s also a complete protein. Research has shown that it increases IGF-1 levels, a growth factor associated with gains in lean muscle and strength.
  • Ezekiel 4:9 Bread. This organic sprouted whole grain bread is a complete protein with all nine amino acids needed to produce lean muscle. Your body can’t produce these acids on its own.
  • Wheat Germ. Highly concentrated with zinc, iron, potassium, fiber, protein, arginine, and glutamine, wheat germ is just packed with nutrients and slow-digesting carbs.

Build Habits, Build Muscle

These muscle building foods are delicious and easy to incorporate into your meals, whether they’re before a workout or post-workout snacks. Start by adding a few to your meal plans, and see how many you can get in the habit of eating regularly. And, if costs are a concern, try these tips for eating healthy for less.