What to Eat to Build Muscle Fast - Top 7 Muscle Building Foods

Building muscle is not only about lifting weight. Your nutrition is also very important. The main thing you need to eat if you want to grow muscle is protein, due to the presence of amino acids within it. Of course, you should never underestimate the importance of carbohydrate intake, just make sure that you choose only complex carbohydrates. Simple carbs like white bread and potatoes have a high glycemic index. On the contrary complex carbs such as oatmeal and whole wheat bread can supply you with all the energy you need to complete your workout.

Here is the list of the top 7 muscle building foods:


Eggs: they contain protein of high biological value, which can be easily absorbed by the body. One egg contains 6 grams of protein and many vitamins such as B6, B12, E and D. It would be better to remove the yolk and just eat the white.
Tuna: it's a low cost muscle building food that is filled with proteins. It also doesn't contain any fat and you can eat it raw out of the tin or add it to you salad.
Milk: milk is full of calcium, vitamins and minerals and can protect your bones during hard workouts. It would be better to consume skimmed milk.
Lean red meat: red meat like beef contains, iron and B vitamins and is probably the most nutrient dense food. Make sure that you don't overcook it, because high temperature can damage its nutrients.
Chicken or turkey breast: they are excellent sources of protein and are very low in fat, if you remove the skin.
Cottage cheese: it's very slow digesting and is great as a late night snack.
Nuts: nuts like peanuts, almonds and macadamias can provide you with fiber, vitamin E, potassium, zinc and magnesium. They are full of healthy eats and can help you gain some muscular weight.



Make sure not to skip meals and eat every 2-3 hours. Keep in mind that if you don't eat enough your body will break down your existing muscle tissue to repair itself.


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The Best Muscle Building Foods

Generally, there are about 10-15 top muscle building foods. Though this article lists specifics, feel free to select other foods from the same food group. The general aim is high calories, with good sources of carbohydrates and protein, as well as all the vitamins and minerals that aid in growing muscle fast.

Top Muscle Building Foods

Lean red meat - Packed with protein that provide the "building blocks" for muscle. Red meat also contains amounts of creatine, which helps with muscle ATP efficiency. Try to get a good, rare steak into you 2-3 times a week. Too much and you'll get constipated!

Eggs - Again, protein. Great to add to protein shakes!

Chicken - Source of protein, low fat.

Turkey - See above.

Pasta - This Italian specialty is absolutely jam packed with carbohydrates, which are essential in providing muscle building energy. Wholegrain pasta is the best.

Rice - Similar to pasta in that it's full of carbs. High glycemic index means that it will provide you with a long, consistent burst of energy.

Cereals - Carbs, carbs, carbs! Get as much of this stuff into you as possible every morning. Cereals contains complex carbs, and are particularly good to kick start your metabolism in the morning.

Bread - Again, carbs. Wholegrain is best, and also multi-grain.

Nuts - Good source of protein, and easy to snack on throughout the day.

Fish - The best natural source of good fats. Salmon and tuna a particularly good.

Obviously there are more good muscle building foods, but you should have the idea by now. Try to follow the rule of eating only whole, fresh produce. Processed foods are generally not a good idea, but feel free to mix some things up yourself.


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