Know the Best 9 Foods for Muscle Growth?

To stay healthy and fit, proper nutrition is very important. If you wish to do challenging workouts, you have to make sure that you fill your energy stores with the right foods, to see maximum results. Here is a list of the best 9 foods that can help you build strength and must be a part of your regular diet.

Top 9 Foods for Diet for Muscle Gain


Eine Schüssel und ein Löffel voll mit getrockneten Linsen

Legumes are powerhouses for protein and fiber. Lentils, for instance, are particularly high in protein. Just 100 grams of this would provide about 15 grams of protein. Simply 100g of it will cover half of your daily requirement of 30g.

To know how much protein you need every day to build muscle, you can calculate your protein requirement:

Weight (kg)*Training Goalbuild muscleimprove endurancebalance nutritionProtein in g / day


The perfect food for a diet for muscle gain is eggs. One egg from a chicken would provide about 7g of proteins and has the biological value of nearly 100. The higher the biological value, the more similar the protein in the food is to the body’s own protein and it is easier for the body to change it to muscle mass. The ideal post-workout snack is two hard boiled eggs.


Eine Flasche mit Leinöl steht neben einer Schüssel mit Leinsamen

If your goal is to be fit, you must use flaxseed oil. It has high nutritious value and has a lot of omega-3 fatty acids, which keep both heart and brain healthy and helps stop inflammation.

You must store cold-pressed flaxseed oil in the fridge. The oil can be kept for up to 5 months if the bottle is sealed. Once the seal has been broken, you must use it as quickly as possible.


Eine Schüssel Quinoasalat mit Kürbis

The ideal side dish for bodyweight training is Quinoa. Just 100g of it would provide 15g of vegan protein. It is very high in magnesium, which is essential in muscle contraction.


Ingwer in Scheiben geschnitten

Ginger helps in strengthening your immune system. Its Asian roots helps improve blood flow to the muscles and it facilitates the promotion of breakdown of lactic acid in muscle tissue. This help in quick recovery, so that you are ready for the next workout.


Eine Schüssel mit Hüttenkäse

The protein pancakes with cottage cheese are the perfect breakfast if you like bodyweight training. The dairy product is low in calories and a great source of high-quality protein and carbohydrates. Cottage cheese also have an essential amino acid tryptophan, that facilitates in better sleep. Plus, an adequate sleep is important for your best performance.


A cup of espresso

If you have a cup of coffee before your workout, it will increase both blood pressure and heart rate, which helps you get the best out of your workout. But, do not consume a lot. A espresso would be a good idea prior to the bodyweight training session. Always skip milk and sugar.


Eine Schüssel voller Heidelbeeren

Low in calories, blueberries are both small and powerful. Only 100 g of it would have about 40 calories. They are also antioxidants. This means that would fight the free radicals in your body, which is important for regular training. It tastes great in smoothies or with rolled oats and yogurt.


Frische Walnüsse

Nuts and seeds are the most important part of muscle building. High in protein and fat, walnuts are particularly beneficial because of their high unsaturated fat content.


If your aim if to build strength, it is important to have a healthy muscle building diet with enough calories, other than challenging workout. If you eat the nine foods listed above regularly, you will be on the right track and get the muscle growth.