Top 10 Muscle Building Foods To Gain Lean Mass

Bulking, Nutrition,

Top 10 Muscle Building Foods To Gain Lean Mass

As a personal trainer I have had many clients who have worked their backsides off in the gym only to go home and stuff themselves with an unhealthy fatty meal. So many people put all their efforts in training, and yet they neglect to spend any time on nutrition and forget to focus on eating muscle building foods.

Most people are only concerned about training smart, but training smart means learning everything it takes to reach your goals and learning how nutrition works is the key to your success.

So today I am going to share with you 10 muscle building foods that will help you gain more mass, and improve your strength.


Omega-3 Eggs

Omega-3 Eggs

Eggs are perhaps one of the most valuable protein sources for your money, not only do they contain high quality protein they also contain nine essential amino acids, choline, healthy fats and vitamin D. In the past eggs have been considered unhealthy due to the high cholesterol levels found in the yolk, however recent studies have shown the cholesterol to be healthy making them one of my favourite muscle building foods.


Lean Beef

Red meat contains many muscle building benefits and should never be overlooked. Beef is high in protein, creatine and even includes plenty of minerals including Iron, Zinc and B-Vitamins all of which increase testosterone and promote muscle growth.

Red meat should never be overlooked, it’s high in creatine, protein, and has plenty of minerals including zinc and iron that increase testosterone. So next time you’re at The Sizzler or the local steakhouse, be sure to order the biggest steak they have. Beef is also great for weight loss as a three-ounce serving of lean beef contains only 154 calories.


Skinless Chicken

Just like beef, chicken is another great source of high quality protein which helps repair and grow muscles. Chicken is convenient as is simple to prepare and cook plus there are so many ways it can be cooked with a endless supply of healthy recipes available online.


Whey Protein

Whey protein is considered one of the best supplements on the market because of the convenient and cheap source of protein. Studies have shown that whey protein helps prevent muscle breakdown, jacks up protein synthesis, rapidly refills muscle energy stores, increases blood flow to your muscles, up regulates creatine transport, and improves your body’s ability to process and use carbohydrates for hours following your workout.


Cottage Cheese

Cottage Cheese

For some it can be an acquired taste, however cottage cheese is loaded with slow casein protein (a slow digesting protein) which makes it great for those who go long periods without eating and also works great when taken before bed. I usually mix it with some peanut butter to give you protein packed meal loaded with healthy fats.


Salmon and Other Fish

Fish is another of my favourite muscle building foods, especially salmon. Salmon contains an impressive 25 grams of protein per 100 grams and is packed with heart-healthy monounsaturated fats, omega-3 fatty acids and a of vitamin D. Fish in general is a great choice but tuna and salmon are the best options.



Quinoa is a great option for those who don’t eat meat, it is packed with complete protein which means it contains all nine essential amino acids. Native to south America is know as the mother of all grains. Quinoa is also gluten-free, easy to digest and high in fibre, magnesium and iron making it a great addition to your diet.



Milk isn’t just for babies! Milk contains plenty of protein along with all nine essential amino acids which makes it a great choice for building muscle. People used to say “GOMAD” which stands for a gallon of milk a day! Now, I’m not suggesting you go to that extent but I would certainly try including it into your diet.


Peanut Butter

Peanut Butter

Who doesn’t love peanut butter? It tastes great, it is loaded with healthy fats and protein, and contains a lot of calories which makes it great for skinny guys who are trying to gain weight. Peanut butter is a must for anyone who wants to build muscle.


Olive Oil

Just like peanut butter, olive oil is another healthy fat great for helping you make lean gains, support your immune system and helps you get in those extra calories. It also provides you with omega-3 fatty acids that work like an anti inflammatory, which helps reduce pain after an intense workout.

So there you have it, my top 10 muscle building foods. So the next time you go to your local supermarket consider some of these options and start building some serious muscle.

Please share any questions or feedback in the comments below.

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