6 Best Nutritional foods to Build Your Muscles

Eating proteins, high fats, veggies, fruits and carbs are necessary in building and maintaining proper muscle mass. Everyone dreams of that V- shaped look when it comes to men and ladies hook up on the toned body. If not big at least we wish to maintain muscle mass to give us perfect look. However, it’s not easy to build up muscles and it takes time and consistency to build the type of muscles you want. Workouts accounts only for half way in the battle and over workout may also lead to constipation problems , which can be treated with quick home remedies for constipation. The food you take is as important to pack your muscle strength.

Best Nutritional Foods to Build Muscles:

Here are some best nutritional foods you need to incorporate in your diet build muscles. Add them to your healthy diet plan to get the desired look.

Omega-3 Eggs:

Eggs are the perfect protein and have the highest biological value than any other food including your favorite beef. Eggs are considered as the best muscle building foods and the cholesterol present in egg yolk serves at the scaffolding for steroid hormones. ½ a gram of leucine per egg is similar to throwing gasoline on your muscles. In addition to protein eggs also contain Vitamin B12 which is necessary for muscle contraction and fat burning. They are also packed with other vitamins like B6, D, E, and minerals like iron, zinc and phosphorous that helps in strengthening your muscles.

Almonds/ Nuts:

Almonds are one of the best sources of alpha tocopherol Vitamin E which is greatly absorbed by our body. Vitamin E, a potent oxidant prevents free- radical damage after heavy workouts which correspond for muscle growth as your muscles will recover from workouts much faster. Almonds also benefit your health by lowering the risk of Alzheimer’s by 67 percent. Apart from almonds opting for other nuts also helps in providing you 150- 170 high quality calories which are necessary to build up muscles. They are perfect blend of protein, fiber and fats and allows you to get rid of extra calories your body doesn’t need during your workouts. Two handful of almonds or 1 ounce of cashews does well.


High quality proteins and Omega- 3 fatty acids present in salmon decrease muscle- protein post workout and improves recovery. This is quite helpful because as your body break downs the old stuff it is necessary to store new protein to build muscles in a faster way in the next cycle. Omega 3 known for providing heart health are responsible for muscle breakdown while increasing the anabolic capacity of amino acids. Taking fish oil supplements also works when you don’t like to take fish directly in your diet.

Cottage Cheese:

Cottage cheese is best suggested for beginners that contains a high proportion of casein and slow digesting dairy protein. One cup of low fat cottage cheese has about 28 grams of protein. It is a protein packed diet and can be eaten anytime combining with any other snack item. Casein in cottage cheese helps in the slow rise of amino acid levels in your body and make you stay elevated and can be taken as a supplement for the whey protein. All the good bacteria present helps your body in breaking down and absorb all the nutrients you need to get bigger and stronger.

Olive Oil:

Olive oil contains 70 percent of monounsaturated fats acts as anticatabolicnutrient which helps you to oil up your chest and arms and strike a pose. It helps in lowering the levels of sinister cellular protein called tumor necrosis which is linked in muscle wasting and weakness which in turn prevents muscle breakdown. Try to use extra virginity variety of olive oil and add 1-2 tbsp of this whenever you are having salads. Extra virgin olive oil contains more polyphenols, has higher level of free radical fighting vitamin E and it also tastes better.


Water is no exceptional if it comes to benefitting your body. Muscle is approximately 80 percent water and has the ability to impair any exercise performance and adversely affect recovery. Drinking water during the workouts helps in preventing water retention, and prevents dehydration from strength training. Drink as much water as you can when doing workouts and drinking more than 8 ounces of water a day prevents you from suffering fatal heart attack. Than those who drank fewer.
Green tea, yogurt, beef, chickpeas, poultry, spinach, fruits like oranges, apples all account for building muscles and help you provide muscle strength. 

Author-Bio: Am Uzma Sultana, an Engineering graduate and SEO Analyst by profession. Writing on multiple topics and blogging is my passion. I’ve been writing on web from past two years and as of now am working for a Digital Marketing Firm. Follow me on Google+ to read my quality articles.