The Top 20 Foods on a Bodybuilder’s Menu for Bigger Muscles

When it comes to eating for strength and size, we probably know the usual group of foods. However there are more foods that have the potential to build big muscles and improve performance, however they are not commonly used. Here are 20 bodybuilding foods that you might want to add to your diet if you want to build muscle.


Whole eggs are high in protein (from 6 to 8 grams in one egg), rich in vitamins, zinc, iron and calcium. This makes them one of the most important and balanced foods to build muscle.


For every 100 grams of chicken breast you get 30 grams of protein with minimal amount of fat. Chicken breasts are relatively inexpensive, easy to prepare and can be served in many different ways.


Although water is not a food, hydration is an important part of building muscle. Our bodies are 70% water, with muscle tissue containing 75% of water. Drinking enough water will enhance strength and increase the energy level of proper digestion. Try to drink approximately 50 ml of water per kilogram of body weight.


Fish oil has anti-inflammatory properties, which allow the body to recover more quickly after serious workouts. This means that you can train more often. Furthermore, fish oil may also speed up your metabolism. So you can not only build muscle, but also to eliminate subcutaneous fat stores to show muscle definition.


Organic beef (cultivated pastures) contains omega-3 fatty acids, has 400% more vitamin A (beta-carotene) and vitamin E. beef – an excellent source of quality protein.


Turkey – one of the most underrated bodybuilding foods for muscle growth. Turkey is a fantastic source of protein and 11 vitamins and minerals. It is also rich in selenium, which according to some studies may even win some types of cancer.


Buckwheat is a source of carbohydrates, which helps build muscle. 100 grams buckwheat contains 18 grams of protein, with a biological value of above 90%! This can be explained by the high concentration of all essential amino acids. Buckwheat can be a great addition to your diet for muscle growth.


Oatmeal is an essential component of a healthy diet. Whole grain oat combines carbohydrates, fiber, protein, minerals and vitamins. Moreover, carbohydrates are “slow”, i.e. you stay satiated longer time and maintain a constant level of blood sugar.


Pineapples are a rich source of proteolytic enzyme (also called protease, proteinase, or peptidase, any of a group of enzymes that break the long chainlike molecules of proteins into shorter fragments (peptides) and eventually into their components, amino acids.) , called “bromelain.”

This enzyme reduces inflammation in the muscles, breaks down fats, and is involved in protein and carbohydrate metabolism. This makes the pineapple a perfect complement to post-workout nutrition.

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