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Best Foods To Help Build Muscle Mass

Are you looking to add some serious muscle mass to your frame? Building muscle can be difficult, but it doesn’t have to be. Incorporating certain foods into your diet can help you achieve great results with the proper exercise routine. This article will discuss some of the best foods to build muscle mass and why they are essential for gaining strength quickly. So keep reading if you’re ready to ramp up your gains!


Eggs have long been known for their high-quality protein and essential nutrients, but recent research has demonstrated that adding eggs to your diet can help to improve muscle mass when combined with an exercise regimen significantly. High-quality proteins are key in helping your body repair muscles used during exercise, allowing them to grow and become stronger. Studies have also found that consuming eggs after a workout can produce greater gains in muscle size and strength than consuming other sources of protein.

Eggs also contain:

  • Beneficial vitamins and minerals like choline, which helps reduce inflammation.
  • Vitamin B12 assists in creating new red blood cells and maintaining a healthy nervous system.
  • Omega-3 fatty acids, which can help keep your heart healthy.

So crack open an egg or two (or three!) and start reaping the health benefits of its powerhouse nutrition today!


Salmon is nature’s superfood! Not only does it taste delicious, but it also provides an incredible range of health benefits, including helping to build muscle mass. The high protein and vitamin D content in salmon make it an excellent source for powering up your diet.

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The Omega-3 fatty acids found in salmon promote healthy brain function, reduce inflammation and support the cardiovascular system – ideal for any fitness enthusiast looking for an edge! With its versatile nature – prepared grilled, fried, or poached – there is no excuse not to include some salmon in your regular meals. So forget missing out on muscle building or cardio-vascular health and start showing that delicious piece of salmon some love!

Chicken Breast

When you’re looking to bulk up, few proteins deliver the muscle-building punch quite like chicken breast. Chicken breast has a lower amount of saturated fat than red meat, so you can enjoy your protein without maxing out on fatty calories. Beyond these aesthetic benefits, chicken breast is also incredibly rich in potassium and selenium, which help maintain the electrical activity needed for muscles to contract and therefore be built up.

Healthier muscles, stronger immune system – who knew that delicious crispy skin could do so much? But these are only a few reasons why adding some poultry to your life may help you bicep curl your way to bulging muscles. Chicken breasts also have other health boosts: because it contains high levels of niacin and B5 and B6 vitamins, having some in your diet can help combat inflammation associated with chronic illnesses.

Greek Yogurt

Greek Yogurt isn’t just for classics majors and ultramarathoners! This creamy and tangy staple can help anyone build muscle mass, making it a great snack for athletes. But what makes Greek yogurt stand out from the other yogurts? It’s because it’s full of protein and probiotics, two powerful components that boost your muscle-building efforts and have a range of other health benefits.

For example, probiotics help to bolster digestive health, while protein helps provide energy, so your muscles stay fueled throughout your workout. So next time you’re looking to power up your workout plan, grab some delicious Greek Yogurt as a snack or meal replacement – and don’t forget the honey or fresh fruit to sweeten the deal!

Worst Foods To Help Build Muscle Mass


Doughnuts may be delicious and comfort food for many of us, but they are not a good food choice if you’re hoping to build muscle. Most doughnuts are full of sugar, fat, and processed carbohydrates. Consuming too much of these ingredients can lead to weight gain, fluctuating blood sugar levels, and other long-term health problems such as diabetes and heart disease.

If you’re serious about building muscle through diet, choose high-protein foods like lean meats, eggs, cheese, and yogurt instead. Not only do they contain little nutrition, with very few vitamins or minerals in the mix, but they also won’t do your waistline any favors. If it’s comfort food you crave, then reach for some fruit or some fresh yogurt – both will give you the satisfaction of treats without piling on the calories!


Alcohol is a way to enjoy life, but its effects can quickly become destructive; not even your bodies are safe. The effects of alcohol on people trying to build muscle should be especially alarming! Alcohol consumption can impair protein synthesis and cause muscle breakdown, making it difficult for people who depend on sufficient nourishment for muscle gains.

But this isn’t the only reason you should avoid alcohol: from diminishing your cognitive abilities to increasing your likelihood of heart disease and liver damage, drinking too much can have devastating consequences for your health. So if building muscle and staying healthy is a priority of yours, then lay off the alcohol – it’s not worth the risks!


If you’re looking for foods that can give you an extra edge in the gym, you may want to steer clear of soy. Initially praised as a ‘superfood,’ more recent studies have linked soy to a lower level of muscle-building performance due to its phytoestrogen content. This phytoestrogen can suppress testosterone production.

No amount of cutesy animal meat graphs will build that bicep. Furthermore, research suggests that excess soy can be bad for your health in various ways—disrupting hormones, inhibiting nutrient absorption, and leading to digestive complications. Nowadays, it might be wise to take one step back and consider which protein sources aren’t coming with a side dish of health risks.


With their appealing aroma and summery barista-crafted art, many people swoon over the thought of coffee. But when it comes to building muscle or generally leading a healthy lifestyle, coffee is one completely uninviting drink. Not only does it contain unnecessary added fats and sugars when topped with syrups or whipped cream, but it also depletes the body of necessary nutrients like calcium.

Plus, the caffeine content in coffee can make you jittery and give you heart palpitations – that’s not even mentioning the upset stomach after consuming it! With all these risks and having zero nutritional value – it’s no wonder that coffee is off the goblet for most health-conscious individuals.

Build Muscle Mass Today!

Rather than relying on shortcuts like alcohol, soy, or coffee, the most effective way to create and maintain muscle mass is to follow a healthy diet. As well as eating plenty of protein-rich foods (such as lean meats and eggs) is essential to give your body the nourishment it needs in other areas by eating plenty of fruits and vegetables. You’ll also want to avoid unhealthy foods like processed meats and excessive amounts of caffeine and alcohol. You will be well on your way to building those muscles you’ve always wanted by taking these steps!