These days, everybody dreams of getting a muscular figure. However, it is not very easy to achieve that goal and it requires time as well as consistent training to develop the muscles that you want. Most importantly, the food we take is critical in gaining weight.

Did you know that your body requires proteins, fruits, vegetables, healthy fats as well as carbs for weight loss? To help you improve your diet, we’ll mention the top 21 muscle building foods that will see you put on weight in no time.

  1. Cottage Cheese

It has been found that a single cup of lowfat cottage cheese provides us with 26 grams of protein. Apart from this, it is also rich in casein protein which helps stimulate a sustained release of protein for a considerable period of time. You can consume low-fat cottage cheese with almost anything you like.

  1. Yogurt

Rich in vitamin D and calcium, yogurt provides us with protein crucial for the development of muscles as well as probiotics which aid in digestion.

  1. Brown Rice

Brown rice is an essential ingredient for lots of bodybuilder diets. This complex carbohydrate can be eaten with almost any meal is a wonderful source of carbs for developing the muscles.

  1. Black Beans

Black beans are known to be rich in vitamins A, B, C and K and also low in saturated fats. One cup of black beans provides as much as 15 grams of protein and fiber. Besides this, these beans also offer a caloric dense carbohydrate which is ideal for building muscles.

  1. Almond

This nut plays a significant role in developing your muscles. Rich in fiber and protein, almonds will always help you feel full while your worn out muscles get repaired.

  1. Eggs

Being a wonderful source of natural protein, eggs will help to satisfy your craving for natural nutrients. The yolk contains most of the nutrients as well as half of the protein found in the egg. Furthermore, it also has cholesterol and vitamins A, D and E which are essential for increasing the testosterone levels in your body.

The amount of cholesterol present in eggs shouldn’t be a huge concern since it is only dietary cholesterol which is not harmful to the body. If you are struggling with bad cholesterol, try to reduce your fat intake rather than avoiding the yolk.

  1. Olive Oil

It might seem quite surprising that olive oil happens to be a wonderful source of omega-3 fats and monounsaturated fats which are great for our heart. Additionally, olive oil also contains oleocanthal which is an anti-inflammatory component that helps reduce muscle pain.

  1. Sweet Potato

Sweet potato is not only easy to make but it is also delicious to consume. Being a complex carbohydrate rich in vitamin B, the sweet potato is a fantastic pre and post-workout snack.

  1. Oysters

Although oysters aren’t the best option for muscle building foods, they are a great favorite amongst bodybuilders as well as weightlifters. Oysters are known to provide more zinc as compared to any other food. Zinc, like magnesium, is important for protein synthesis which aids in the development of muscles.

  1. Fish Oil

Although fish oil is known to reduce inflammation in the skin and joints, it can also help reduce your body fat and increase the testosterone levels within the body. In case you do not buy the idea of consuming fatty fish regularly, then you may want to include fish oil supplement in your diet.

  1. Chicken Breast

The very fact that every 100 grams of chicken breast provides us with approximately 30 grams of protein is a reason enough for you to include this particular food in your meals. Furthermore, it is not tedious to transform a raw chicken breast in a scrumptious delicacy.

  1. Nuts

It is advisable to include nuts in your diet regime in case you are finding it difficult to lose fat and build your muscles. Nuts provide us with a perfect blend of fiber, proteins, and fats. Furthermore, you also receive the calories which are required for muscle development without adding any extra fat to the waistline.

  1. Bananas

There are three types of sugars present in bananas namely sucrose, fructose and glucose which are essential for both pre- and post-training. Bananas are free from fat as well as cholesterol and are also rich in vitamins and fiber.

  1. Milk (organic)

As compared to the conventional milk, organic milk has approximately 73% more omega-3 fatty acids. Moreover, it is rich in amino acid glutamine and contains both casein and whey.

  1. Lean Beef

Since it contains a great combination of creatine, amino acids, and vitamin B, lean beef is considered to be a wonderful muscle building food. The presence of saturated fat in lean beef helps to improve the testosterone levels in the body as well as promote heart health.

  1. Oranges

The magnesium present in oranges helps to reduce blood pressure, while the vitamin C aids in combating various ailments. Avoid drinking processed orange juice since it contains added sugars and try to consume raw oranges instead. A glass of homemade orange juice is a good idea.

  1. Broccoli

You will fulfill your daily requirements of fiber, vitamins, and minerals by adding broccoli to your daily post workout meal. However, it is best to have them in salad form.

  1. Oatmeal

This carb will provide you with power during your training. Apart from this, it is also easy to prepare if you want to have it for breakfast.

  1. Fish

Fish is a rich source of protein and omega-3 fatty acids and also low in fat. The omega-3s help to shed pounds and also aid in the proper functioning of your body processes including your metabolism.

  1. Fruits and vegetables

Being a great source of antioxidants, veggies and fruits are essential for the proper functioning of the immune system. Furthermore, they provide you with essential nutrients such as vitamin E, vitamin C as well as beta-carotene.

  1. Peanut Butter

Besides being a rich source of good fats and proteins, peanut butter is also calorie dense. This makes it an essential food for developing your muscle mass.

22. Gaining weight boils down to getting the right amount of calories. Therefore, to gain weight you will be required to take in the right amount of calories. The trick is to take in calorie-dense foods. The best source of calorie-dense foods is diet supplements. You can get a mass gainer supplement that will add the good nutrients you need to grow.


Working out is a very important part of building your body muscle. Besides exercise, you shouldn’t forget to eat the right amount of food and nutrients to get you through your workouts! Some people choose their foods based on the intense workouts they do, such as calisthenics, weight lifting or bodyweight exercises. That’s why it’s best to become more knowledgeable with the top muscle building foods to keep up with your workouts and help repair worn out muscles.

Hopefully, this list helped you know what you need to build muscle and remain fit and healthy. So don’t wait any longer! Get started with your fitness journey and incorporate these muscle building foods in your diet today.

Annie Jones is the founder of BoostBodyfit. She is a huge fan of healthy eating and living! She creates the blog purely to share her experiences and expertise on health, nutrition, exercise and everything else between. She is also a mother of two where she balances between her passion and biggest joy in life.