Top 10 Foods that Help Build Muscle

July 13, 2017

It takes more than just lifting weights and exercise to build muscle mass, combining these with a healthy diet is the best way to build and maintain muscle growth.  Otherwise, all the hard work you put in at the gym or at home will be wasted.

Lean beef

It takes muscle to build muscle.  Lean beef is full of protein and the vitamins and minerals needed for muscle growth.


Along with their source of protein, nuts are packed with high-quality calories that help build muscle weight.  Almonds also are a good source of vitamin E that helps your muscles recover faster after lifting which allows them to grow quicker.


In addition to protein, eggs are loaded with egg-cellent (sorry, I couldn’t resist) vitamins and minerals that keep you healthy.


When eaten before workouts, oranges help boost your strength and endurance which will make your workout more successful in the long run.


Milk is a great post workout drink, especially chocolate milk.  Milk contains whey and casein, both of which benefit muscle growth.


The same positives of milk can be applied to yogurt, especially Greek yogurt.  Adding fresh fruit is an added bonus.

Brown rice 

The vegetarian protein option.  Cooked brown rice contains about five grams of protein per cup.


Oatmeal is one of the least processed grains making it one of the healthiest options.  It is also more filling than other less healthy foods so it is a win/win when trying to cut down on fat and build muscle.


Water is often one of the most overlooked ingredients to healthy muscle growth but it is perhaps the most important.  Muscles are made of about 80% water so any sort of growth depends on the amount water you have consumed.

Wonka Pixy Stix

Wonka Pixy Stix?  Candy?  Ok, hear me out.  These fun candy treats contain dextrose, a carbohydrate that goes straight to the bloodstream meaning an extra quick recovery after workouts, in moderation of course.