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14 Muscle Building Foods For Men


If you’re looking to add muscle mass, but are worried about the nutritional restrictions that come with it, you don’t have to worry any longer.

Eating a balanced diet and exercising regularly can help you gain muscle while still enjoying your favorite foods, allowing you to focus on building your muscles instead of worrying about what you can and cannot eat in order to get there.

Here are 14 foods that can help men build muscle mass faster than ever before!

1) Eggs

Eggs are perhaps one of nature’s most perfect foods.

Not only are they packed with protein, but they also have an amino acid called L-arginine that promotes nitric oxide (NO) production which increases blood flow to your muscles!

Eggs also help regulate your hormones and can be a healthy snack option. 

2) Chicken breast

Chicken breast is a very lean protein, which is why it’s great for muscle building.

Other lean protein sources include fish, eggs and turkey.

It is important to note that eating too much protein can prevent you from losing weight.

Instead of focusing on a specific amount of grams each day, consider eating more proteins from plant-based foods such as beans or lentils.

These proteins are high in fiber and low in saturated fat both good things for weight loss and muscle gain!

3) Milk

If you’re trying to gain muscle, milk is a great food to include in your diet.

One cup of milk provides about eight grams of high-quality protein that helps repair and build muscle.

Milk also contains various important vitamins and minerals including calcium, phosphorus, vitamin D, magnesium and potassium that are essential for healthy bones.

Plus with an impressive nine grams of naturally occurring carbohydrates per serving, milk helps provide quick energy needed for intense training.

4) Green Vegetables

Green vegetables like broccoli, kale, spinach and other leafy greens are packed with nutrients your body needs to build muscle.

Not only do they boost your metabolism by cleaning out toxins, but they also provide your body with fuel (in a form of amino acids) that will help keep you going through an intense weight training session.

They’re low in calories so you can eat a lot of them without feeling bloated or heavy.

5) Broccoli

A cruciferous vegetable that helps to boost your body’s production of natural testosterone, broccoli is high in Vitamin C and fiber.

It is also low in calories and contains chromium (an essential mineral), which promotes healthy blood sugar levels.

Broccoli can be used as a side dish or a base for many other dishes, like stir-fry or soup.

This vegetable will provide you with a significant amount of vitamins A and K while adding only 30 calories per half-cup serving.

Remember to eat some carbohydrates when eating broccoli since it has virtually no fat or protein, it will help keep you fuller longer.

6) Salmon

Salmon is one of nature’s most perfect foods. Loaded with essential nutrients and a complete protein source.

Salmon is not only great for weight loss but also muscle building.

Just like other types of fish, salmon contains lean omega-3 fatty acids which aid in fat burning.

Salmon also contains B vitamins that help convert carbohydrates into fuel and an amino acid called Taurine that helps regulate heart function.

Overall, salmon is a must-have addition to your weekly grocery list!

7) Lean beef

Beef is one of those rare foods that’s both high in protein and iron.

As you age, your body loses its ability to retain hemoglobin, the oxygen-carrying component of red blood cells resulting in anemia, fatigue, and decreased endurance.

It’s especially important for older men to increase their lean meat intake for these reasons.

Low iron can be a significant problem for seniors because it interferes with how muscles create energy. 

8) Protein powder

When it comes to building muscle, protein is king. However, not all types of protein are created equal.

Protein powder can be used to supplement meals or make a quick shake on the go.

Whey is generally considered best for muscle growth and recovery, while soy and egg can have additional benefits. 

9) Avocado

Avocados are packed with fiber, vitamins, and healthy fats.

They’re also easy to digest, so they help with muscle recovery after a workout. Plus, avocados contain lecithin, which helps lower cholesterol levels.

In fact, avocados have been shown to reduce bad LDL cholesterol while increasing good HDL cholesterol—which will help keep your heart healthy and boost testosterone levels.

10) Brown Rice

Brown rice is one of my favourite muscle-building foods.

It contains all eight essential amino acids, making it a complete protein source.

Brown rice is rich in selenium and manganese—both trace minerals that are required for proper thyroid function.

Eating brown rice also helps boost your metabolism and keep you feeling full after a meal due to its high fiber content.

11) Nuts and seeds

Nuts and seeds, while they may be high in calories, are some of nature’s most nutrient-dense foods.

They’re full of antioxidants and healthy fats that will help you build muscle mass.

Try adding sunflower seeds to your salads or yogurt to snack on before your next workout.

Walnuts, pecans, almonds and flaxseeds are also rich in muscle-building nutrients and have a high-fat content.

12) Soybeans

Soybeans are a rich source of protein, which builds muscle.

Soy is also high in lecithin, an emulsifier that makes your muscles work more efficiently.

And unlike many other foods on our list, soybeans can be used to create multiple dishes and can help keep you full after you eat them.

That’s why they rank so highly as a muscle-building food especially when it comes to building vegetarian muscles!

13) Beans and Lentils

Beans and lentils are rich in protein and complex carbohydrates, making them great sources of dietary fiber.

They are also a good source of iron and zinc, which is essential for a man’s muscle growth.

The advantage of eating beans and lentils is that they keep your digestive system running smoothly.

Other foods to include in your diet to help with muscle-building include eggs, yogurt, salmon, tuna fish and lean beef.

14) Cottage Cheese

Cottage cheese is one of those foods that you either love or hate.

Personally, I am a big fan. It is high in protein and has a very low amount of fat.

One serving of cottage cheese contains approximately 20 grams of protein and 5 grams of fat.

The number of calories contained in one serving can vary depending on what type you are eating, but usually ranges between 90-150 calories per serving.


While all these foods aren’t necessary to start building muscle immediately, they can be vital in your journey to gain muscle mass.

Take a look at each one and think about how you can incorporate them into your everyday diet, because if you can, then you will surely start gaining muscle fast.

So what are you waiting for? Let’s get started!


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