What Are The Best Foods For Muscle Gain

Bodybuilding is an extremely exerting sport or hobby. Proper nutritional intake is key in order to repair muscles and build mass. Here is an extensive list of items every bodybuilder needs to have in their pantry.


Salmon can do wonders for those who want to pack some muscles. This is proven by the fact that in every bite you take, you are consuming 17 grams of protein. Not only that, but this seafood is also rich in omega-3 fatty acids, essential for promoting muscle gain post-exercise. In addition, salmon is also a good source of B vitamins.

Chicken Breast

Lean breast meat from chicken is a go-to dietary choice for bodybuilders around the world. Each bite packs copious amounts of high-quality protein. Moreover, like most white meats, chicken breast also serves as a good source of Vitamin B for bodybuilders, especially the B6 variant, which is essential for those partaking in physical activity. It keeps the body’s chemistry in while it is under exertion in check and helps ensure optimal results from muscle-gaining exercise routines. According to recent research, chicken breast’s high protein content also helps with fat burning.

Greek Yogurt

Like most dairy products, Greek yogurt is an amazing source of protein. And it not only contains one type but three: casein, which digests slowly; whey protein which boasts instant digestion, as well as certain important high-quality proteins. According to research, this mix of protein is perfect for those aiming to gain lean mass. This is why it is said that consuming a cup of Greek yogurt right after an intense workout may produce the best results.


Tuna is one of the most important sources of essential nutrients in a bodybuilder’s arsenal. To give you an idea of how beneficial it is as a dietary option, just imagine that an average serving contains approximately 20 grams of protein, in addition to offering many types of vitamins A and B variants such as all the important B6 and B12, as well as being a rich source of Omega 3 fatty acids. All these nutrients play a very important role in allowing bodybuilders to maintain their workout routines for longer periods and get optimum results from their effort.


Beans are generally considered to be a very good source of protein, and soybean is one of the best, containing about 30 grams of the good stuff in every cup. It is also rich in various vitamins, especially vitamin k, unsaturated fats, and minerals like phosphorus and iron. Iron, in particular, is very important for efficient blood flow as it is an essential component of hemoglobin, the mechanism for carrying oxygen to all body parts. Since workouts require more oxygen, iron deficiency can be a serious issue in bodybuilders.

Cottage Cheese

Low-fat cottage cheese is not only an important source of protein, seeing as it packs 28 grams of the good stuff per cup, but it is also rich in components essential for muscle bulking, such as amino acids. Be sure to invest in good quality low cottage cheese, however, in order to keep the calorie count as low as possible and only benefit from its muscle-building goodness.

Turkey Breast

Like all the other white meats listed before this, lean turkey breast meat is also a rich source of protein and contains almost no carbs. Once again, this is also rich in vitamins such as B3 and niacin, necessary for converting body fat into energy after a good workout. The more your intake of such types of vitamins, the longer your body’s resilience to keep going with tough exercise.


Apart from the soybean discussed above, other forms of beans are just as much beneficial to take for bodybuilders. They are a rich source of proteins, fiber, and B vitamins. Moreover, they are also known to be good for disease prevention.

We hope this list will help you gain muscles in your journey to a better, healthier you. Always practice in moderation, even when it comes to bodybuilding, and be sure to shock your body with a cheat meal from time to time. However, take help from your coach or physician to prepare a good diet for muscle gain.

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