Top nine foods for muscle gain

Top nine foods for muscle gain

Proper nutrition is essential to staying healthy and fit. If you want to do challenging workouts, you need to fill your energy stores with the right foods for maximum results. These 9 foods help you build strength and should be a regular part of your muscle building diet. 

1. Lentils

Eine Schüssel und ein Löffel voll mit getrockneten Linsen

Legumes are protein and fiber powerhouses. Lentils, for example, are especially high in protein. 100g of this dry good provides about 25g of protein. Their fiber content is also nothing to sneeze at. Just 100g covers half of your daily requirement (30g). 

2. Eggs

Eggs are the perfect food for a muscle gain diet. One chicken egg provides about 7g of protein. Plus, its biological value is nearly 100. What does that mean? The higher the biological value, the more similar the protein in the food is to the body’s own protein, which makes it easier for the body to transform it into muscle mass. Two hard-boiled eggs, for instance, are an ideal post-workout snack.

3. Flaxseed oil

Eine Flasche mit Leinöl steht neben einer Schüssel mit Leinsamen

If fitness is your goal, you should definitely be using flaxseed oil. It’s highly nutritious and loaded with omega-3 fatty acids, which keep your heart and brain healthy and help stop inflammation.

Cold-pressed flaxseed oil should be stored in the fridge. The oil keeps for up to five months if the bottle is sealed. Once the seal has been broken you should use it as quickly as possible.

4. Quinoa

Eine Schüssel Quinoasalat mit Kürbis

Quinoa is the ideal side dish for bodyweight training. 100g provides 15g of vegan protein. This grain is also very high in magnesium (275mg), which plays a key role in muscle contraction.

5. Ginger

Ingwer in Scheiben geschnitten

Ginger not only strengthens your immune system: this Asian root is said to improve blood flow to the muscles (which helps with sore muscles!) and promote the breakdown of lactic acid in muscle tissue. This helps you recover quickly, so you are ready for the next workout.

6. Cottage cheese

Eine Schüssel mit Hüttenkäse

Protein pancakes with cottage cheese are the perfect breakfast if you like bodyweight training. Why? This dairy product is low in calories and a good source of high-quality protein and carbohydrates. Cottage cheese also contains the essential amino acid tryptophan, which helps you sleep better. And adequate sleep is crucial if you want to perform your best.

7. Coffee

A cup of espresso

How about a cup of coffee before your workout? Coffee increases your blood pressure and heart rate, which helps you to get the most out of your workout. But go easy on the amount. An espresso is a good idea before a bodyweight training session, but skip the milk and sugar!

8. Blueberries

Eine Schüssel voller Heidelbeeren

Small but powerful! Blueberries are low in calories. 100g has only about 40 calories. The purple berries are also antioxidants. This means that they fight free radicals in your body, which is especially important for regular training. Blueberries taste great in smoothies or with rolled oats and plain or soy yogurt.

9. Walnuts

Frische Walnüsse

Nuts and seeds are essential for muscle building. They are rich in protein and high in fat. Walnuts are particularly beneficial because of their high unsaturated fat content. 

In a Nutshell

If you want to build strength, a healthy muscle building diet with enough calories is just as important as challenging workouts. Eat the nine foods listed above on a regular basis and you’ll be on the right track to getting the muscle growth you want!


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