Have you recently made up your mind to let go of your unhealthy lifestyle to get fit and gain muscle? If yes, then you’ll need to remember that whenever someone embarks on this journey, their current lifestyle needs to undergo a complete overhaul. Everything that they might be doing so far needs to change for good. And that goes for the diet as well. Even if you think you’ve got the perfect workout plan for yourself, the right kind of food can be very crucial in helping you gain a good physique and perfect muscle built.

When it comes to a muscle-building diet plan, proteins can be your best bet. Proteins are composed of amino acids and molecules which help repair muscle tissue and prevent muscle tissue tears and breakdowns. Proteins also help in stimulating muscle growth through the process called protein synthesis. While our body does contain a certain amount of protein, we need to get most of it through our diet in order to build muscle. Having said that, you also need fats, carbohydrates, and fiber in sufficient proportions to meet the energy requirements after a good workout for muscle building. On that note, here’s a list of some of the foods that you should eat that’ll help you gain muscles:

Whey Protein

A scoop of Whey protein supplements can do wonders for your muscle-building plans. They go a long way in enhancing your performance in your regular exercises to build muscle. It is extracted as a byproduct of curd and cheese production and dried to make a powder for ease of consumption. Whey protein contains all 9 essential amino acids making it the best protein supplement for muscle gain.

But you cannot build muscle on supplements alone. You’ll still need to consume a protein-rich diet for muscle-building.


Eggs can be the best, and cheapest, source of protein for building muscle. They contain good quality of proteins, vitamin B, choline, and healthy fats. Leucine, a type of amino acid that is a component of proteins, is necessary for building muscle. Eggs consist of a large amount of leucine. Its B vitamins are also beneficial in providing energy, especially during a heavy workout session. But, like everything else, you can only eat so much and not go overboard with it.


Almonds contain a good amount of protein, vitamin E, phosphorus, and magnesium. The phosphorus in almonds helps the body to use fats and carbohydrates for energy while exercising as well as resting. Since they give you a feeling of fullness, they make for an ideal between-meals snack. Thus making you skip junk food.


Fish, especially Tuna and Salmon, are loaded with the goodness of Omega 3 fatty acids, low in non-essential fat, and have a good amount of protein. The omega 3 fatty acids in fish improve the body’s metabolic rate and help in burning excessive body fat.


Oatmeal contains a high amount of carbohydrates and has a low glycemic index value. The low glycemic index improves fat loss and the increased carbohydrates help preserve muscle build. Oatmeals also keep you full for longer making you avoid junk food. This makes them an ideal choice of meal for both diabetics as well as those on a weight loss program.

Chicken And Lean Meats

Chicken and lean meats have always delighted non-vegetarians. They contain great amounts of high-quality proteins, vitamin B (niacin), and B6. All of these are necessary if you are on an active exercise regimen. Chicken and lean meats are helpful in muscle repair, muscle maintenance, and weight management. Combine them with healthy vegetables and you’ll have a winning combination.


Peanuts contain a good mix of proteins, carbohydrates, and unsaturated fats. They contain a huge amount of leucine, an amino acid found in proteins that are essential for protein synthesis. Leucine also helps in the repair of damaged muscle tissue and muscle growth. This aside, peanuts contain enough calories and nutrients to help you build your muscles, making them an excellent snack food in your fitness diet plan.


Milk is a powerhouse of nutrition. It contains a wide range of proteins, minerals, and vitamins. It contains proteins that both slow-digesting as well as fast-digesting proteins. The slow-digesting proteins in milk, like casein, help in maintaining your muscles. The other proteins and nutrients in milk help in muscle growth.


Another powerhouse of protein is soybeans. For long, they’ve been used as a substitute for meat by those who are on vegetarian diets. Not only are they a great source of protein, but they also contain many vitamins, minerals, and healthy unsaturated fats which are beneficial for muscle growth. Soybeans can be consumed in a wide variety of cuisines, including soybean milkshakes.

The road toward muscle gain is anything but easy. Including these foods in your diet will help you achieve your goals in a healthy manner. However, the amount and portions of these foods need to be consumed in accordance with the type of physical training that you are undergoing for muscle gain. So, make sure you discuss your options with your trainer and, if need be, a nutritionist to get optimum results.

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