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Top 10 Muscle Building Foods


The inclusion of these products in the diet will not only help you gain muscle mass faster and bring your physical shape to the ideal, but will also have a positive effect on your general condition. Eating these foods can increase your energy level, normalize sleep, and improve your appearance.


10. Greek yogurt

Greek yogurt is a source of probiotics, protein, vitamin B12, calcium, magnesium, potassium, and vitamin D. It contains almost no lactose and is easy to digest.

Combined with berries, chia seeds, or stevia, yogurt turns into a very tasty dessert, helping to normalize bowel movements, stabilize sugar levels and promote muscle growth.

9. Peanut Butter

The natural oils in peanut butter contain a lot of protein, iron, vitamin B, and niacin. The last element (aka nicotinic acid) takes part in the processes of oxidation and recovery, maintains the balance of hormones, neutralizes stress, and facilitates the recovery process after exercise.

Peanut butter contains a lot of vitamin E. This vitamin helps the process of hematopoiesis and improves brain function, which is necessary to support immunity. The product is also rich in monounsaturated fats, zinc, magnesium, and fiber.

It is necessary to choose oil without added sugar, with a minimum sodium content. A sufficient dose will be one (maximum two) tablespoons of the product per day.


8. Coconut

One of the best products for replenishing energy, gaining muscle mass. The product is quite high in calories, but to provide the body with the optimal amount of nutrients, a tablespoon of coconut oil is enough.

Good and coconut flour, shavings, milk. These foods are easy to digest and provide energy. The liver uses the resulting fats in the process of detoxification, at the same time, glycogen stores are restored in the muscles.

Relying on coconut products as the only source of fat in the diet is not worth it. You can supplement the menu with other unsaturated fats, which are found in avocados, olives, almonds or macadamia.

7. Berries

A permanent component of the menu should be fresh or frozen blueberries, strawberries, raspberries, blackberries. At the same time, dried berries with added sugar are best avoided (as well as preserves and jams).

Substances present in berries normalize the work of the heart, brain, digestive system, are a source of vitamin C, fibre and anti-inflammatory antioxidants. Together, these components help reduce muscle tension and stabilize sugar levels.

In addition to using berries to add to porridge, yoghurt, they can be mashed, fruit drinks or consumed as a separate dish.


6. Oatmeal

The uniqueness of oats is that, along with the feeling of satiety that dishes with it in the composition give, this product promotes weight loss. The effect is achieved due to fibre, the content of which is high in the product, the presence of healthy fats, iron, magnesium and calcium.

Oatmeal "cleanses" the body of toxins, "bad" cholesterol. And the protein in its composition promotes muscle growth.

Porridge is ideal in combination with berries (raspberries, blueberries, blackberries), almond milk, flax or chia seeds, whey protein.

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5. Sweet Potatoes

Sweet potatoes contain complex carbohydrates, substances that have anti-inflammatory properties, reduce sugar levels, and improve the condition of the heart muscle. Due to its natural sweetness and nutritional value, sweet potato consumption reduces sugar cravings, which means it does not allow you to “sort out” calories.

The content of vitamin B6, iron, tryptophan, vitamin C is high in the product. In terms of potassium content, sweet potato “wins” banana, this substance perfectly removes excess fluid, reduces stress levels and normalizes blood pressure.

The best way to cook potatoes is to bake with herbs and spices, stew or add to soup.


4. Whey Protein

While dairy is controversial when it comes to a sports diet, whey is usually recommended to be included in the menu. It is easily digestible, does not contain lactose and fats. The use of the product after training helps to restore the level of amino acids in the muscles, reduces pain.

Protein maintains the stability of muscle mass and prevents its reduction in the ageing process. It also contains glutamic acid, which serves as a support for immunity, normalizes hormone levels and even has a beneficial effect on life expectancy.

3. Wild Rice

It has even more fibre and protein, antioxidants that fight inflammation and relieve muscle pain, than brown rice. At the same time, the antioxidants contained in this product are similar to those that are rich in dark-coloured berries - blueberries and blackberries.

Although wild rice is easily digested, dishes with it are very satiating. This happens due to the presence of "slow" carbohydrates - they allow you to remain energetic throughout the workout, and the protein in the composition of the product contributes to the growth of muscle mass.


2. Asparagus

The plant contains very few calories and, at the same time, it contains a lot of nutrients - folic acid, vitamin B6, fibre, protein. And all this against the backdrop of low sugar content. Therefore, asparagus is indispensable for those who want to lose weight without losing muscle mass.

You can combine asparagus with fish, stews, rice (wild and brown), use it as an ingredient for soups and salads.


1. Halibut

In terms of nutritional value, this type of fish can compete with tuna and salmon. Halibut is a low-fat product, which makes it one of the main components of the menu of a person who wants to get in shape quickly.

The fish has a delicate, buttery flavour that pairs well with vegetables, rice, and even sweet potatoes.

The protein present in halibut helps build the muscular system, and at the same time, perfectly satisfies hunger, preventing a person from overeating. Omega-3 acids stop inflammatory processes in the body, give the heart health and have a beneficial effect on the emotional background.

Eating halibut for dinner ensures good sleep - thanks to vitamin B6 and tryptophan. And the quality of sleep directly affects the process of recovery after training, weight loss.

Finally, halibut is very easily absorbed by the digestive system, which makes it an indispensable component of the diet of people striving to build a beautiful, toned body.

Revising the diet in favour of the listed products will help you quickly bring your physical shape in order. And the rejection of excessive consumption of sugar, hydrogenated fats and "fast" carbohydrates will only speed up the process of acquiring a new - strong, beautiful and healthy - body.

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