10 Foods to Boost Muscle Growth


Do you want to build muscles? Doing exercises, but it is not paying off? Then maybe it is because of your diet though it is said that you can change your look and build your body by doing exercises.

Your food habit plays an important role in your muscle making process because what you eat mostly shapes your body. So we have figured out 10 best foods for you, which will remarkably boost up your muscle growth—no more talk. Let’s go inside!

10 Foods to Boost Muscle Growth

We have done some research to find out which foods can increase the rate of muscle growth. Here we have come up with 10 best helpful foods to boost your muscle growth enormously.

1. Lean Beef:

You can have some lean meat in your lunch without any second thought. Lean beef is one of the best sources of protein because it does not add any extra fat in your diet. Lean beef provides all kind of things that leads to fast muscle growth.

Firstly it is a source of high-quality protein. Amino acids of beef help insulin to improve muscle development rates. It enriches with some minerals like zinc and iron as well as vitamin B and creatine too.

It has come up in some studies that eating lean red meat helps to gain muscle mass without fat. It is also good for them who want to lose weight. 3 ounce of lean beef provides the same amount of protein as one and a half cup of beans but provides only half of the bean’s calories. 3 ounces of lean beef has less than 8.7 gm. fat, 4 gm. Saturated fat, 80 mg cholesterol. Extra-lean beef has the least fat.

Beef having round, chuck, in its name is lean beef. Brisket, top round steak, shank-cross cut are some of the leanest cut.

2. Chicken Breast:

Chicken breast is considered as a staple for optimal brawn gaining. A hundred grams of chicken breast provides about 30 gm of high-quality protein, along with vitamin B3 and B6. Vitamin B3 is a must to boost up your muscle growth.

Some researches show that chicken breast helps to lose fat. Vitamin B6 helps in macronutrient metabolism. Chicken breast helps to repair and maintain muscle and to maintain bones’ health.

3. Egg:

The debate about egg has done for ages, but it is considered suitable for bodybuilders. Eggs contain high-quality protein. The protein of egg constitutes of 9 essential amino acids. Amino acid leucine is vital for muscle growth. And egg includes a good amount of leucine.

Eggs also contain choline, and vitamin D. Choline is an essential nutrient for the human body. And vitamin D helps to maintain your bone’s health. Eggs contain the right kind of fat you need.

4. Cottage Cheese:

Cottage cheese is enriched with high-quality protein. It is made of pure casein which is suitable for muscle building. Casein digests slowly, and this fact makes cottage cheese the best choice for them who has to starve for long.

Additionally, it has an essential muscle-building amino acid called leucine. Cottage cheese is available in varying fat contents so you can add the right amount of fat in your diet as you want.

5. Tuna:

Tuna fish is high in protein. It contains 24gm protein per hundred grams of tuna. It also contains vitamin A, vitamin B12, vitamin B6, and nicotinic acid. Nicotinic acid lowers the cholesterol and boosts up brain functioning.

Tuna fish is low in fat, but it is enriched by a large amount of omega-3 fatty acid. Different studies show that omega-3 fatty acid slows down ageing indirectly. Omega-3 also helps to lessen the loss of muscle mass and helps to burn fat.

6. Greek Yogurt:

Greek yoghurt is enriched with calcium, iodine, probiotics, and vitamin B12. Besides, it is high in protein. As lactose was strained, it contains less fat than regular yoghurt. It improves bone health and reduces the risk of osteoporosis.

Strategically it has seen that Greek yoghurt helps to gain muscle. It also helps to reduce blood pressure and lessen the risk of type-2 diabetes as well as helps to control your hunger.

7. Salmon:

Another great source of protein is Salmon. 100 gm salmon contains almost 20 gm protein. Besides, it contains some saturated fat as well as an omega-3 fatty acid. 6 gm fat is found in a hundred grams of Salmon.

Omega-3 fatty acid helps to gain muscles fast. This essential fat also helps to control insulin levels and recharge your body after a workout. And most importantly, Salmon is available almost everywhere.

8. Oat-meal:

You do not need only protein. Protein helps your muscle-building process, but it only helps only when you intake enough carbs to use. Oatmeal is a source of grain foods, and its glycemic value is low.

So you can use your carb intakes fast after eating.  It has more fibre and micronutrients that increases the satiety but decreases hunger. And as a result, later meals contain fewer calories. It also helps to burn fats.

9. Soya Bean:

100 grams of soybean contains almost 17 gm protein, as well as some healthy unsaturated fats. It also contains vitamins like vitamin K and minerals like iron, phosphorus. Iron is essential for transporting oxygen all over the body. So it is vital while exercising that you are not suffering from iron deficiency and soya bean ensures that.

10. Shrimp:

Shames is also pure protein. 100 grams of shrimp contains almost 21 gm protein. It also contains leucine in a high amount. So this animal protein helps a lot to build muscles. But it does not add too much fat to your diet. It is also enriched with potassium and other minerals.


If you want to gain muscles fast, you have to increase your protein intake. So we discussed 10 foods to boost muscle growth—for example, beef, chicken, egg, tuna, shrimp. But protein will help to gain muscles if you eat enough carbs and fats to produce energy.

Oatmeal is an excellent source of carbs without adding many calories. Besides soya bean and Salmon contain some healthy fats. Eat many fruits and vegs. They will supply your body vitamins, minerals, and fibre. And lastly, drink more and more water to increase your metabolism rate. Be a muscle-man!