bodybuilding foods

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 like chicken, rice and potatoes. 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.

The top 20 bodybuilding foods for bigger muscles


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 a bodybuilder’s 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.


In 2008, researchers from Rutgers University found that phytoecdysteroids contained in spinach can increase muscle growth as much as 20%! However, to achieve this effect, you need to eat 2 kg of spinach a day.  On the other hand spinach contains vitamin K, Iron, fiber and many more components that keep your health in check.


Carbohydrates are the main source of energy for your body and they also promote muscle growth. Sweet potato is one of the best options for replenishment of energy and fuel for muscle building. In addition, it is full of vitamins and minerals, and sweet potatoes can help you maintain normal blood sugar levels and maintain a sense of satiety for longer.


Salmon is a potent source of protein and an ideal source of omega-3 fatty acids. This double whammy can help you build muscle of your dreams. Also salmon can help speed up the metabolism, contributing to faster results.


Whey protein – a “fast” protein that is best consumed after exercise. It contains all the amino acids, which are essential for building and maintaining muscle. The best side of whey protein – it has a high biological value.


Broccoli is rich in valuable dietary fiber. You need to eat vegetables (broccoli, asparagus, spinach, tomatoes, peppers, onions) every day, the best source of vitamins, minerals and fiber does not exist.

Broccoli can also be called “a natural defender” of testosterone because it’s loaded with phytochemicals known as indoles ( indole-3-carbinol -I3C ). This chemical actually helps decrease the estrogen by helping the body convert it to a different or safer form.


Brown (unpolished) rice – a valuable element of a healthy diet and nutrition for muscle growth. 100 grams of rice contains 23 grams of carbs, 1.8 grams of fiber and 2.5 grams of protein.


Cottage cheese – it’s one of the best products to build muscle, you’ll find. Total 100 grams of cottage cheese will give you 11 grams of valuable protein. Also, cheese is valuable in that it consists of a combination of “fast” and “slow” proteins.


It seems too good news to be true, but chocolate can help you build muscle. In a study published in the International Journal of Sports Nutrition, chocolate was as much effective as sports drinks. It produces a positive effect when taken with some protein right after workout.


Lean red meat is a high-grade source of amino acids. Meat also contains B vitamins, iron, phosphorus, selenium, zinc, copper and creatine.


Legumes (beans, peas, lentils, chickpeas) – a vegetarian alternative to meat. Legumes contain a good amount of protein, necessary for muscle growth. In addition, these products provide us with a protein without disrupting the normal level of insulin in the blood.

20. NUTS

Nuts offer plenty of protein and healthy fats. They are also rich in vitamin E, which is very useful for the muscles, also powerful antioxidants that fight free radicals and help the body recover faster after workouts.

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  1. brajesh
  2. Larry Potter

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