The Eight Most Amazing Foods to Gain Muscle

Nutrition is one of the fundamental keys to gain muscle. When this is combined with effective training and a good rest, getting the results you want is just a matter of time.
The Eight Most Amazing Foods to Gain Muscle

Last update: 23 January, 2019

Consistent exercise and balanced nutrition are all necessary to lose weight. However, if you want to double your muscle mass, you’ll need to consume certain foods to gain muscle.

This is because not all foods contain the  necessary properties to maximize your muscle mass. Therefore, it’s important that you consume those that do, by adding them to your daily diet.

This way, you will not only be consuming foods that provide the vitamins and minerals you need to increase your muscle mass; they’ll also contain a lower number of calories, so you won’t gain weight.

Among the foods that give you these benefits are:


Eggs, besides being recognized as a food with high protein values, are also characterized by providing interesting nutrients:

  • Less than 80 calories per serving
  • Fatty acids
  • Lutein
  • Zeaxanthin
  • Antioxidants
A carton of eggs to gain muscle

These proprieties make eggs one of the best options for those looking to gain muscle quickly.


Salmon, just like eggs, is an excellent source of protein for people who exercise regularly, giving you up to 22 grams of protein for every 10 grams.

It also contains fatty acids that can significantly reduce the breakdown of proteins associated with muscle growth during workouts.

Likewise, salmon helps you improve your muscle recovery, lower your cholesterol levels and prevent cardiovascular diseases.


Although it doesn’t contain protein values, it’s an excellent source of energy for your workouts. Traditionally, people associate caffeine with sleep disorders, hypertension, etc. But recent studies confirm that caffeine also has many benefits.

Besides that, a cup of pre-training coffee is the best way to quickly recover in between workouts. As well as helping you to keep up your strength, especially during cardiovascular exercises.

A woman drinking coffee

Lean meats as foods to gain muscle

Lean meats are those that, in addition to containing low levels of fat, also contain proteins with thermogenic effects. These nutrients are able to burn calories during digestion.

Among lean meats we can find:

  • Chicken
  • Turkey
  • Veal
  • Pork loin and tenderloin
  • Rabbit

The protein characteristics of these meats really benefit your body when you work out, and above all, when it comes to increasing your muscle mass.

At the same time, these meats provide enormous amounts of iron, zinc, and creatine.

These are necessary properties for the healthy functioning of your body and the maintenance of your muscles.


Similarly, yogurt is a great food that’ll help you to gain muscle, and this is because it gives you:

  • High protein value
  • Carbohydrates
  • Fiber
  • Lactic acid
  • Calcium

These characteristics, in addition to maintaining a good gastrointestinal system, also regulate insulin levels and provide greater muscle growth.

Likewise, yogurt promotes the strengthening of your bones, protecting them from degenerative diseases such as osteoporosis.


Among the foods to gain muscle, you can find nuts. In addition to being the best sources of vitamin E, they also provide you with the following benefits:

  • Better absorption of vitamins and minerals.
  • High amounts of proteins and antioxidants.
  • Prevention of muscle damage when exercising.
  • Essential fatty acids for cardiovascular protection.

These properties promote the acceleration of muscle growth in a healthy and natural way.

Olive oil

Olive oil, in addition to offering an enormous number of beneficial properties for your body’s health, is also one of the most recognized muscle building foods.

This is because it contains monounsaturated fats, which act as anti-catabolic nutrients; they are acids responsible for preventing and avoiding muscle breakdown.

This way, adding olive oil to your diet and consuming it regularly will significantly accelerate your muscle growth.

Also, olive oil is a good ally for dealing with diseases such as:

  • Alzheimer’s
  • Colon cancer
  • Diabetes
  • Osteoporosis


Spinach is a green, edible plant that provides glutamine. This substance is an amino acid recognized for its ability to increase endurance and development of muscle tone for people who eat it.

A bowl of spinach

Complementing your diet with spinach will allow you to develop defenses and prevent any damage that may affect the muscles of your body.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.