20+ Foods To Include In Your Muscle-Gain Diet

Published on 29th Jun 2021 by BlogBuster Editorial Team

Foods That Contribute To Muscle Growth

Both nutrition and exercise play an important role in muscle growth. You can try working out, spend two hours in the gym, but without a proper muscle gain diet, the impact that you see will be limited. To get started, you can push yourself to indulge in exercise and adopt a proper muscle gain meal plan with it. A combination of both shall help you achieve your desired fitness goal.

Though there are many supplements available in the market to gain muscles, there are many natural options as well to include in your muscle gain diet. For proper nutritional support to gain muscles, it is essential you include high-protein foods, carbohydrates and fats in your diet.

To gain muscles, you must focus on exercising regularly along with including some of the muscle gain diet food mentioned below in your daily diet-
 

Eggs

Eggs are one of the healthiest foods to build muscle that contain high-quality protein, healthy fats and other important nutrients like Vitamin B, zinc, iron and calcium. Proteins are made of amino acids and this muscle gain diet food contains large amounts of the amino acid leucine that is vital for muscle building. Eggs also contain Vitamin B that is crucial for a variety of processes in your body such as energy production. An Egg contains 6 to 8 gms of protein and you can ideally consume 1 to 2 Eggs a day.
 

Eggs
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Soybeans

One of the best muscle building foods, Soybeans are a good source of vitamin K, iron and phosphorus. Iron is used to store and transport oxygen in your blood and muscles and its deficiency can hinder these functions. Half a cup, approximately 86 gms of this muscle gain diet food contains 14 grams of protein, healthy unsaturated fats, several vitamins and minerals. Soybeans are a great addition to the diet of young women as they can experience iron deficiency due to blood loss during menstruation.
 

Soybeans
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Beans

Apart from being one of the most beneficial foods to build muscle, Beans are also excellent sources of fibre, Vitamin B, high in magnesium, phosphorus and iron. There are many varieties of Beans that can be a part of your muscle gain diet such as black, pinto and kidney beans. These Beans contain around 15 grams of protein per cup. For these reasons, this muscle gain diet food is a must-add to your diet. Beans also help in maintaining good health in the long run and disease prevention.
 

Beans
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Fish

Fish is one of the most efficient and best muscle building foods. Fish such as Salmon is not only loaded with protein, but also with other essential nutrients. A 100 gram serving of Salmon yields around 25 grams of protein. This muscle gain diet food is also power-packed with monounsaturated fats and omega 3 fatty acids that are healthy for the heart. Salmon is also a great source of Vitamin D. Another fish to add to your muscle gain diet is Tuna. It is a convenient and cost-effective source of protein. Tuna contains 27 grams of protein per 100-gram serving and is a great addition to your diet

Fish
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Greek Yogurt

Along with being one of the most generous foods to build muscle, dairy is also a mixture of fast-digesting whey protein and slow-digesting casein protein. Some researches prove that a combination of whey protein and casein protein increases lean muscle mass in the body. But different dairy products contain different levels of protein. Greek Yogurt often contains approximately double the amount of protein as regular yogurt. Greek Yogurt is a good muscle gain diet food and best consumed after a workout or before bed due to its mixture of fast- and slow-digesting proteins. Like Greek Yogurt, Milk is a great source of protein and beneficial for muscle growth. This too contains fast and slow-digesting proteins.
 

Greek Yogurt
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Quinoa

For people who don’t eat meat, Quinoa is the best vegetarian muscle gain diet food. Native to South America, Quinoa not only boasts high protein content but also contains all the nine essential amino acids. This gluten-free ingredient is one of the most efficient foods to build muscle. It is also easy to digest, high in fibre, magnesium and iron.

Quinoa
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Chicken Breast

One of the best muscle building foods, Chicken Breast is packed with protein. One serving of 85 gram contains about 26 grams of high-quality protein. Chicken Breast is not only a great muscle gain diet food, but also contains a large amount of Vitamin B niacin and B6 that are essential for your body if you are physically active. These vitamins help your body function efficiently during physical activity and exercise that is vital for optimal muscle growth. 
 

Chicken Breast
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Cottage Cheese

Cottage Cheese is a great addition to the list of foods to build muscle. One cup, approximately, 226 grams of Cottage Cheese contains a whopping 28 grams of protein, including the important muscle-building amino acid leucine. This muscle gain diet food contains the best of both worlds with low calories and fats and high amounts of protein. It also contains casein, a slow-digesting protein that is perfect for muscle maintenance.
 

Cottage Cheese
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Almonds

Another great addition to the best muscle building foods, Almonds are a plant-based food, full of protein. A ¼ cup of Almonds contains around 8 grams of protein. This muscle gain diet food is also a great source of heart-healthy monounsaturated fats, magnesium, Vitamin E and phosphorus. Magnesium is utilised in more than 300 biochemical reactions in the body, including energy metabolism and protein synthesis. The phosphorus in Almonds helps use carbohydrates and fats for energy at rest and during exercise. Like peanuts, Almonds too should be consumed in a limited amount due to their high-calorie content.
 

Almonds
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Brown Rice

Though it contains less amount of protein, Brown Rice is one of the best foods to build muscle and can fuel your physical activity with its carbohydrates. Eating healthy carbs such as Brown Rice in the hours leading up to exercise allows you to exercise harder with a greater stimulus for your muscles to grow. Some researchers in fact suggest that rice protein supplements can produce as much muscle gain as whey protein during a weight-training program.
 

Brown Rice
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Peanuts

wp.comPeanuts are a good mix of protein, fats and carbohydrates. Half a cup of this muscle gain diet food contains 17 grams of protein, 16 grams of carbohydrates and loads of unsaturated fats. It also contains excessive amounts of the amino acid leucine as compared to many other plant products. If you are consuming enough calories to stimulate your muscle growth, peanuts can be a good way to gain some extra calories and other nutrients.
 

Peanuts
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Buckwheat

Buckwheat flour is widely used in India as a replacement for traditional flours. Half a cup of this muscle gain diet food contains approximately 8 grams of protein and plenty of fibre and other carbohydrates. Buckwheat is a widely popular health food that contains a high amount of vitamins and minerals. These nutrients can help your body stay healthy and help in performing muscle-building exercises. Along with being one of the best muscle building foods, Buckwheat also has huge amounts of Vitamin B, manganese, magnesium and phosphorus.

Buckwheat
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Chickpeas

Also known as Garbanzo Beans, Chickpeas are one of the great vegetarian foods to build muscle. It contains good amounts of protein as well as carbohydrates. One cup, approximately 240 gram of chickpeas contains about 12 grams of protein, 50 grams of carbs along with 10 grams of fibre. Though low in protein when compared to meats, Chickpeas is still a muscle gain diet food that is a great addition to your meal plan.
 

Chickpeas
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Spinach

The amino acids called glutamine in Spinach makes it an ideal and one of the best muscle building foods. Glutamine helps in the development of lean muscles in your body. Consuming this muscle gain diet food might also help to build the overall muscle strength of the body.
 

Spinach
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Lentils

Another great option for vegetarians in foods to build muscle are Lentils. Lentils provide the protein your muscles require without the carbohydrates increasing your insulin levels. If you are struggling to gain muscles but want to stay lean at the same time then this muscle gain diet food is a beneficial addition to your meal plan. A single serving of lentils has a protein content of 18 grams and 40 grams of slow-acting carbohydrates.
 

Lentils
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Apples

Apples are one of the best muscle building foods that contain certain polyphenols contributing to building muscles and prevent tiredness in the muscles. This muscle gain diet food makes a good pre-workout snack as polyphenols are also useful in burning the extra fats. Just like Apples, Oranges shall also help you gain muscle strength and endurance.
 

Apples
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Shrimp

Shrimp is an almost pure protein with 18 grams of protein, 1 gram of fat and 0 fat per 85 gram serving. Shrimp is an easy way and undoubtedly one of the most helpful foods to build muscle without too many additional calories. This muscle gain diet food also contains high amounts of amino acid leucine that is essential for optimal muscle growth.

Shrimp
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Beetroot

Beetroot is a rich source of betaine, also called trimethylglycine. It is a natural supplement that increases muscle strength and power. This muscle gain diet food also enhances liver function and joint repair.

Beetroot
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Olive Oil

Olive Oil is a rich source of healthy fats such as monounsaturated fats and Omega-3 that are good for your heart. The monounsaturated fats in this muscle gain diet food help prevent muscle breakdown and protect joints. It is also one of the best muscle building foods that acts as an anti-inflammatory and promotes muscle recovery.
 

Olive Oil
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Sweet Potatoes

Sweet Potatoes are a good source of Vitamin A, potassium, Vitamin C, B6 and folic acid. It is a great muscle gain diet food and also contains less amount of carbohydrates than a regular potato. Sweet Potatoes are one of the most helpful foods to build muscle due to their ability to restore energy levels and quicken the muscle gaining process.

Sweet Potatoes
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Tofu

Tofu is made of soy milk and is generally a meat substitute. Half a cup of raw tofu contains 10 grams of protein, 6 grams of fat and 2 grams of carbohydrates. It is one of the best muscle building foods that is a great source of calcium, a necessity of proper muscle function and bone health. Soy protein found in Tofu is considered one of the highest quality plant proteins, making it a great muscle gain diet food.

Tofu
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