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Ten Best Foods for Muscle Building

Weightlifting damages the muscles which in turn activates a unique process to fix the muscles. This process can be enhanced by the intake of critical elements like amino acids, protein and a mixture of carbohydrates.

Expert nutritionists and experts in the field of bodybuilding have devised a list of the top ten muscle building foods.


Fish is considered one of the best dietary supplements that aid in protein and muscle formation. A thin piece of salmon can serve up to 25 grams of protein per 100 grams serving. Apart from the protein content, fish is rich in monounsaturated fats, omega three fatty acids, and vitamin D.


Chicken is a prime element in any body builder’s diet. A thin piece of 100 grams of white meat can serve up to 31 grams of protein combined with 4 grams of fat. This is an ideal combination. Owing to its taste and different approaches to cooking it, chicken is a versatile and imperative component in the diet.


Eggs are described as the most readily available biological source of protein available. Eggs are easy to eat and delicious. They have the highest count of protein up to 6 grams combined with a very low-fat combination per serving. The protein inherited in eggs is mainly concentrated on building muscle in the body.


There is no better plant alternative to meat out there. Soy or tofu provides you with the same count of proteins as recorded in meats. Moreover, these plant-based alternatives are rich in amino acids, vitamins, and minerals, making them a crucial perfect component in bodybuilding for vegans.

Ground beef

100 grams of red meat serves you with an over and above 25 grams of protein along with a quite unhealthy combination of fat. Despite that, this prime source of protein is secret to bodybuilding as it provides vitamin B12, zinc and iron key to muscle formation.

Chocolate milk

Milk is a delicious yet beneficial factor that provides tons of minerals like calcium and amino acids along low counts of fat which is ideal. Fluid is perfect for bodybuilders as it can be mixed with the various flavors of whey protein to infuse their additive benefits along with the contents of milk to give a delicious and muscle building drink.


Not much known as a muscle building food. This seafood supplement is rich in protein and has the highest count of zinc. This rich combo of low-fat, high count proteins accompanied by increased amounts of zinc is ideal for muscle synthesis.

Cottage cheese

Cottage cheese is a hot item due to its low fat, high protein rich composition all under a count of 80 calories.


Proteins are an excellent source of protein, heart-healthy fats, and magnesium. Magnesium is a vital component in muscle synthesis.


This protein-rich grain contains all essential nine amino acids along with high counts of fiber, magnesium, and iron. These native South American grains are easy to digest and serve as an ideal alternative to meat.

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