10 Best Foods That Help Build Muscles Naturally

This article focuses on the best foods that you need to eat to build muscles. You should eat the right muscle building foods and do the right exercises.
Photo of weights with meat and vegetables as foods that build muscles

To build muscles, you should eat the right foods and do the right exercises. Not doing either of them will not help you in achieving your goal of muscle growth. This article focuses on the best foods that you need to eat to build muscles. If you include these healthy muscle-building foods in your diet, then your workouts may bring better results. ~ Ed.


When we decide that it’s time to stay fit and start building muscle, we also have to start planning a healthy diet.

No more junk food or empty calories! We want to look and feel better in every way.

While planning a workout and exercise plan may be easy, planning a healthy diet might not be as simple. With our busy work schedules, family commitments and other responsibilities, it can be difficult finding the time to plan our daily meals. Some of us don’t even know where to begin.

Here are some of the ten best foods to eat to help build healthy muscles.


10 Foods to Eat for Muscle Growth and Building That Muscle

To help build muscles naturally, you need to eat the best foods. Not all foods may give you the nutrients that you need for muscle building. Here are the easily available and affordable foods that you can add to your daily diet.

Lean Beef

Lean beef has been one of the most popular foods for many reasons.

It is high in B-vitamins, amino acids, and protein.

The saturated fats in beef help support healthy testosterone, a highly critical male hormone that aids the muscle building process through increasing strength, enhancing protein synthesis, boosting muscle growth, and reducing recovery times from exercise or athletic activity.

Studies have also shown that people who eat red meat on a regular basis, generally have less stress and fewer anxiety issues.

This may be a problem if you’re vegan. But for others, lean beef is a popular choice that is relatively inexpensive.


Eggs are another popular choice.

While some experts are divided over the health benefit of eggs, they are a healthy and efficient way of building muscle. They are also a good source of dietary cholesterol and are an easy meal to make in many ways.

Despite the fact that whole eggs are said to be a bit over packed with protein, eating at least 2-4 whole eggs can be more beneficial than taking 8 egg whites a day when aiming to build muscle.

As a matter of fact, experts emphasize on taking whole eggs when focusing on building muscle.


Nuts are a great source of fiber, protein, and calories.

They make a great snack when you need a break, and are something that you can take with you on the go. Another simple and efficient way to help build healthy muscle!

Goji Berry

Goji Berry is a unique blend of fruit and berries from China.

It has been used in dietary plans for thousands of years in Asia, and are starting to gain popularity worldwide.

They are effective in supplying healthy nutrients to the body, helping improve your immune system and its natural antioxidants have been shown to help fight cancer and macular degeneration.


They are something that you can add to a daily meal, or as a quick snack when you’re running between appointments or picking the kids up from school.


Salmon is another good nutritious food.

Fish, Salmon to be specific, has been proven to have numerous benefits not only in bodybuilding but also when it comes to overall health.

The omega-3 acids in Salmon not only help with heart health, but they also help prevent muscle breakdown.

If you prefer not to eat fish, fish oil supplements can also be a viable alternative. If you do eat fish but can’t afford salmon, shrimp is another option that tastes good and is good for you.

Greek Yogurt

Greek yogurt makes a great midday or late day snack or dessert.

Especially as a pre-workout drink, Greek yogurt can be an amazing addition to your muscle building diet.

While it’s very popular nowadays, be sure to read the ingredient labels carefully. As some brands contain sugar as one of the main ingredients, in which needless to mention, sugars aren’t good for you when trying to get lean and build muscle.

Add a bit of fresh fruit or dry cereal, and you have a tasty dish that adds healthy probiotics.


The Rotisserie chicken is another great protein source.

You can find it at most supermarkets and delis, and it makes a healthy meal, as long as it is not fried or baked.

While it might not be something to have every day in your diet, chicken is a healthy meal a few times a month. A very affordable lunch or dinner option!

Brown Rice

Brown rice is not only a very healthy vegetarian option, but it’s also a great source of amino acids and protein.

Another quick meal that you can make in minutes to help build strong, healthy muscle.

You can add some beef, chicken or vegetables for a tasty lunch or dinner. There are so many mouth-watering recipes online you can find on how to make brown rice.


Beans are available almost anywhere!

A good source of fiber and protein that is a great low-fat addition to any diet. They also contain a healthy supply of carbs, which means they won’t mess up your muscle building or weight loss regimen in any way.

Their uses are almost endless, and you can usually find a few good recipes or two online for any kind of meal.

However, remember to keep green beans off the table. As these tend to be very low in calories, which obviously won’t suit your muscle building goals.

Protein Shake

A protein shake is another meal on the go, that’s perfect for active lifestyles.

There are many different varieties and flavors available at most retailers and health food stores. Just make sure that you don’t skip a meal or have a shake instead of one of your regular meals.

Protein shakes are great at providing added protein and energy to your day but don’t overdo it, either.

Wrapping Up

These are just a few of the many healthy food options that you can add to your diet.

Talk to your doctor, health care professional or dietitian before starting a meal plan.

You may want to start a food journal to keep track of your daily calorie intake to measure against the amount of calories that you want to burn off during your workouts.

Avoid alcohol, caffeine and greasy foods or foods high in sugar as much as possible.

Plan appropriately, and in no time, you’ll have a healthy meal plan that helps you on your way towards building strong, healthy muscle.

Over to You

Have you ever tried any of these muscle-building foods in your diet? Share your experiences and other foods that help build muscles in the comments.


Disclaimer: Though the views expressed are of the author’s own, this article has been checked for its authenticity of information and resource links provided for a better and deeper understanding of the subject matter. However, you're suggested to make your diligent research and consult subject experts to decide what is best for you. If you spot any factual errors, spelling, or grammatical mistakes in the article, please report at [email protected]. Thanks.

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  1. Thanks for this informative blog. I am a little bit confused about what all food I need to eat for bodybuilding. After reading your blog, it is solved.Thank you so much..Keep posting.

  2. As I explore new ways to eat, posts like yours are really eye-opening. For instance, I had NO idea that Goji berries and brown rice were both high in protein! Thanks for sharing this list.

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