If you're into health and are looking to grow the mass of your muscles, chances are you know that working out is not the only part of the feat! The way that you eat has a lot to do with the way that your muscles grow. Some foods more than others, of course!
Here, we have a list of the 20 best foods for muscle growth. These foods not only help your muscles grow they are all also delicious foods and many can even be consumed just as snacks. These foods make getting healthy and growing muscle just that much more enjoyable!
While these are not the only great foods for muscle growth, they are certainly considered the best by many nutritionists.
Don't be shy... get eating!
20 of the Very Best Foods for Muscle Growth!
EGGS
For decades eggs have been considered one of the very best foods for muscle growth. Eggs hold an abundance of protein, regardless of their being so small in size! And, luckily for you, eggs can be eaten in so many ways and of course, they can be used in combination with other foods to build delicious and healthy meals!
Zippy Quick Egg Tip:
Add a few eggs to your salad, whether they be hard-boiled or cooked some other way!
Sprinkle them with a spice to add an additional burst of flavor. You will see that eggs are not just one of the best foods for muscle growth, they also add texture and taste to many other foods.
SALMON
Salmon, much like eggs, have a huge amount of protein, almost 60 grams per 227 grams in fact! Salmon has long been considered one of the best heart-healthy foods (as well as a great food for building muscle). Plus, salmon can be prepared in so many ways... and is always delicious.
Zippy Quick Salmon Tip:
Salmon is a very fun food because you don't even have to cook it for it to be good!
Try Raw Sashimi with a little bit of wasabi and soy sauce! (Of course, make sure your salmon is clean and safe to eat). Salmon can be used in salads, makes a great sandwich, and can be prepared for a main course in countless ways.
CHICKEN BREAST
Another one of the best foods you can eat for muscle growth is chicken breast. Chicken breasts are a common food for muscle-builders (due to their versatility in the recipe world). Chicken breasts are also a low-fat and high-protein food, making them perfect for hitting goals.
Zippy Quick Chicken Breast Tip:
Add chicken breast to the top of any vegetable or rice plate for the perfect meal!
Fun tip: Brown rice is especially good for muscle growth, compared to white rice so combine the two for a double dose of muscle growth!
Serious tip: Try to purchase free-range chicken, organic or Amish chicken.
GREEK YOGURT
An easy and tasty food for muscle growth that is packed with rich proteins, Greek yogurt! Greek yogurt comes in a variety of flavors and brands, making it easy to find the perfect one for you! You should do a little research before you buy to determine which Greek yogurts are the healthiest.
Zippy Quick Greek Yogurt Tip:
Add some fruit to your greek yogurt, making it nearly like a parfait!
This can be used as a snack or even a nice breakfast to get your day going!
Also, to make your Greek yogurt even better for promoting muscle growth add peanuts and almonds.
TUNA
Tuna is another food that is great for muscle growth... and once again for a healthy heart. This is largely due to the fact that tuna is such a great source of Omega-3 fatty acids. It is also a great benefit for your overall, general health... and it's tasty too! Caution, most nutritionists agree that tuna should not be consumed more than once or twice a week due to the mercury it contains.
Zippy Quick Tuna Tip:
Tuna can be eaten raw or cooked, just like salmon! You can buy it in a can, fresh or frozen. So many choices!
Try adding canned tuna to a small piece of bread or biscuit as a snack. This will give you a nice boost of protein to boost your day!
LEAN BEEF
One of the very best foods for muscle growth is lean beef. Obviously, beef can be used so many different ways. Packed full of protein, this food is sure to give you the energy that your body needs. More so, lean beef contains Zinc, Iron, Selenium and other essential vitamins. Cardiologists warn patients to limit the amount of beef they consume due to potential heart-related issues.
Zippy Quick Lean Beef Tip:
Add a few pieces of lean beef to a pita roll with veggies and a low-fat sauce.
This is perfect for a large snack, lunch, or dinner! It's also fairly easy to make!
When you eat beef for lunch or dinner simply make your veggies the star of your meal and limit your portions of beef. This will help you maintain better health as you're eating foods that are best for muscle growth.
SHRIMP
Who would have thought that shrimp would be one of the best foods for muscle growth? We're not complaining. Shrimp, much like many other kinds of seafood, contain a rich source of protein, amino acids, fibers, vitamins, minerals, and even Omega-3 fatty acids. If you're looking for alternatives to shrimp, try crabmeat or lobster! All good foods for building those muscles.
Zippy Quick Shrimp Tip:
Shrimp cocktail is a fun way to snack on muscle-building foods!
With a yummy sauce that you can decide it's spicy level, this is a fast way to fill you up with what you need!
COTTAGE CHEESE
If you're looking to add cottage cheese to your list of muscle-building foods, lean toward part-skimmed cottage cheese. This is going to be the best source of protein when it comes to cottage cheeses. Moreso, it is also high in calcium, making it good for your bones, as well!
Zippy Quick Cottage Cheese Tip:
Cottage Cheese can be made fun by adding any kind of fruit to it. Again to enhance it as a muscle growth food, add honey and almonds! This not only makes it even healthier, but it also makes it even sweeter!
TURKEY BREAST
Different kinds of turkey will give you different amounts of protein. Turkey breast is one of the highest-protein parts of a Turkey. Turkey, much like chicken, is also low in fat, making it that much better to add to your daily nutrition. This is also a very versatile food when it comes to recipes, making it easy to find one that works perfectly for you!
Zippy Quick Turkey Breast Tip:
Turkey breast is perfect for making any kind of sandwich.
With whole-wheat bread and many vegetables, this could possibly be one of the
healthiest and most-filling snacks (or entrees) for your muscle-building experiences.
BEANS
Beans are perfect for bodybuilders and those promoting muscle growth. Especially those that are consuming a plant-based or vegetarian diet. And, lucky for you, there are many different kinds of beans to choose from including black, chili, red, kidney, refried beans and more! They are also a good source of fiber and minerals which are, in turn, good for bone health.
Zippy Quick Beans Tip:
As a snack or a side to a meal, add a cup of beans!
Whether they be black beans or maybe even a cup of refried, any is a great source of protein!
EDAMAME
Edamame beans are just immature soybeans (which are also great for building muscle) and are easy to add to several different dishes and/or snacks. Edamame is a great alternative to some fattier foods such as rice or noodles. This is a fun, healthy food made easy which at the same time helps build muscles!
Zippy Quick Edamame Tip:
Try creating your very own Poke Bowl, a snack or entree perfect for your health!
You can even add things like salmon or tuna, which are also great for muscle building.
QUINOA
Quinoa is great for many things due to its health benefits and versatility as a food. Quinoa is high in protein, high in fiber content, has a balanced amino acid profile, gives off a range of vitamins and minerals, is full of antioxidants, and is even free of gluten! Oh yeah, did we mention it is one of the best foods for muscle growth?
Zippy Quick Quinoa Tip:
Quinoa is a perfect substitute for something like white rice or noodles,
giving you fewer calories per meal and more proteins!
SCALLOPS
Like shrimp and other seafood, scallops are a great source of protein with very, very little amounts of fat. Scallops are perfect for pasta toppers when warm or salad toppers when cold, as you can eat them either way! Preparing them is made quick and easy, as well as you can pop them on the burner, you can pop them in the oven or even in the microwave in certain instances.
Zippy Quick Scallop Tip:
Top your vegetables (or even quinoa) with an oven-roasted scallop!
A perfect texture and not too filling, scallops are a great snack or addition to an entre!
LEAN JERKY
Lean jerky is perfect for an on-the-go snack when trying to build muscle. This is especially true if you're driving to the gym or even to the store! It's not messy, can be bought pre-prepared and, on top of all of that, it's is such a tasty treat. Thankfully for you, most of the fats are removed during processing, so that you don't have to worry about gaining weight, rather than muscle.
Zippy Quick Lean Jerky Tip:
Add some lean jerky to your daily grind by eating a few sticks
on the way to the gym!
This will help you gain energy and muscle while pumping iron!
CHICKPEAS
Also known as garbanzo beans, chickpeas are both good for carbs and for protein, making it a great snack or addition to your next meal. Chickpeas are easy to cook with and go with just about anything including turkey, chicken or other high-protein foods. These can also be utilized heavily for people who eat plant-based diets and vegetarians.
Zippy Quick Chickpeas Tip:
In your next soup, drop in a cup or two of chickpeas.
This gives your soup a new texture and additional flavor!
PEANUTS
Peanuts contain a great mixture of fiber, good fats and proteins giving you the energy that you need to succeed throughout your day. They also contain a great amount of amino acids leucine, which is great for any body type. Peanuts are easy to snack on and, unless you have an allergy, can be consumed by just about any diet!
Zippy Quick Peanuts Tip:
Add a swipe of peanut butter to any fruit or even cottage cheese dish to add flavor, variety, and extra protein!
Just remember that when you add nuts (especially nut butter) you will be adding some additional calories and fat so just keep a good balance if you're counting calories.
TOFU
Another great alternative for anyone who is on a plant-based or vegetarian diet, Tofu is a wonderful source of protein and good fats and carbohydrates. Tofu is produced from soy milk but doesn't often affect people who have lactose intolerance, making it a great source of calcium and helping build stronger bones... while still promoting muscle growth.
Zippy Quick Tofu Tip:
Tofu is perfect for any vegetable and rice dish, making it great for a larger snack or even lunch or dinner. Remember that tofu typically takes on the taste of the foods it's prepared with.
PORK TENDERLOIN
Pork tenderloin is a more lean cut of meat that provides your body with a hefty amount of protein and good fats. Pork is also very similar to foods such as turkey or chicken, so you can use it as a base for just about any meal, making food-prepping that much easier!
Zippy Quick Pork Tip:
Throw on your favor herbs and spices to a pork tenderloin,
throw it in the oven for an hour or so,
and enjoy for dinner!
MILK
Milk, although not for everyone, provides your body with a great deal of calcium, protein, carbohydrates and good fats. It helps give your body the energy that it needs to get through your day in the most successful ways possible. Milk also is very versatile as you can drink it or cook with it, add it to a soup and much more!
Zippy Quick Milk Tip:
Add a few scoops of your favorite protein powder to milk rather than water. Now you have yet another way to build muscle (and a little more pizazz in your drink.
ALMONDS
Unbeknownst to many people, almonds are actually a great source of protein, vitamin E, magnesium and phosphorus. Phosphorus is what helps your body use fats and carbohydrates for energy at rest and during exercise. So almonds are doing a lot more for your body than you can imagine when you least expect it! Almonds are good for muscle growth and a great snack!
Zippy Quick Almonds Tip:
Bake a sheet of almonds with cinnamon and sugar. Perfect for a morning or afternoon snack! Beware that sugar won't help your health but we still have to maintain some balance.
LOOKING TO GET HEALTHIER?
Check out ZZZippy's HEALTHIEST FRUITS & BERRIES
and possibly the healthiest diet on the planet, the MEDITERRANEAN DIET
One of our goals is to bring you the latest and best information on keeping you healthy.
Always consult a doctor or healthcare professional when it comes to your health.