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7 Foods That Build Muscle

By on November 19, 2015

There are literally hundreds of different foods that can help you build muscle. And variety of muscle-building foods is also important to your overall nutrition.

So consider integrating these seven super-foods and if you want to add to the list, be sure your food choices cover your nutritional needs and not just your muscle-building goals. Here’s our starter food list.

Beets. A strong source of betaine, also known as trimethylglycine, this nutrient enhances liver and joint repair, and shown in clinical research to increase muscle strength and power.

Cottage Cheese. It’s rich in casein protein, and a great go-to protein source. Casein protein is the slowest-digesting protein you can eat, meaning it prevents your muscles from being used as an energy source while you fast during the night.

Chicken. It is an excellent source of high quality protein, which is important for muscle maintenance and repair, bone health, and weight maintenance. Read labels to be sure chicken is free of additives.

Tuna. High in protein, low in fat, and rich in omega-3 fatty acids. The key here is omega-3 fatty acids.

Eggs. Eggs contain high quality protein, nine essential amino acids, choline, the right kind of fat, and vitamin D. Watch your egg consumption if you suffer from high cholesterol.


Lean Beef. A three-ounce serving of lean beef is only 150 calories,  and provides essential nutrients, including iron, zinc and B-vitamins. Lean beef also provides your body with high quality protein and a high level of amino acid that works with insulin to promote muscle growth.

Milk. Good old fashion milk contains both whey and casein and is rich in the amino acid glutamineOrganic milk has about 70% more omega-3 fatty acids than conventional milk. It does the body very good.

Remember you want foods that could cover different nutritional needs so won’t lose muscle gains. Make sure your food choices include:

  • Protein to help build and repair muscle
  • Fats to reduce inflammation
  • Phytonutrients, vitamins, and minerals
  • Overall nutrient dense calories for energy

And remember to also check with a dietician or physician if you have allergies or other health considerations.