Top 3 Muscle-Building Foods Every Man Should Eat

KKevin October 17, 2023 10:46 PM

If you've been hitting the gym with no significant results, maybe it's time to reconsider your diet. As the saying goes, 'abs are made in the kitchen'. This philosophy holds true for all muscles, not just the abs. Proper nutrition is crucial when it comes to building muscle, and certain foods can give you an extra edge in your muscle-building journey. If you're looking to pack on some serious muscle, here are the top three muscle-building foods you should be eating.

The Power of Protein

Protein is king when it comes to muscle building. It’s the building block of muscle, and your body needs it to repair and grow muscle tissue after heavy workouts. The recommended daily allowance (RDA) for protein is 46 grams for women and 56 grams for men, but that's just to prevent deficiency. If you're trying to build muscle, you need much more than that. Aim for about 1 gram of protein per pound of body weight, which is the maximum amount your body can use in a day.

  1. Chicken Breast

Chicken breast is a great choice for muscle building. It is lean and packed with protein - about 26 grams of protein per 100 grams, to be precise. It also provides B-vitamins, which are essential for muscle growth and recovery.

  1. Eggs

Eggs are a fantastic source of protein, with one large egg providing around 6 grams. But it's not just the protein that makes eggs an excellent muscle-building food. They're also packed with vitamins, minerals, healthy fats and other nutrients that are beneficial for overall health and muscle growth.

  1. Fish (especially fatty fish like salmon)

Fish, especially fatty fish like salmon, is an excellent muscle-building food. It's packed with high-quality protein, healthy fats, and other nutrients. A 100-gram serving of salmon provides around 20 grams of protein. Plus, it's an excellent source of omega-3 fatty acids, which are known to support muscle health.

Plan Your Diet

Building muscle isn't just about pounding protein shakes and eating chicken and broccoli. It's about balance and eating a variety of foods to get all the nutrients your body needs to build and maintain muscle. Here's a simple diet plan you can follow:

Meal Food
Breakfast Oatmeal with a scoop of protein powder, topped with fruit
Snack Handful of nuts and a piece of fruit
Lunch Grilled chicken breast with quinoa and vegetables
Snack Greek yogurt mixed with protein powder
Dinner Grilled salmon with sweet potatoes and broccoli
Pre-bed Casein protein shake

Remember, consistency is key. Eat right, train hard, and you'll see the results in no time.

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