Boost your Gains with these Building Foods

To increase your overall mass and lose fat you need a variety of healthy foods for fuel. While there are many variations of diets, everyone agrees that protein is necessary to build a strong form, support tissue repair, and manage your metabolism. While protein is a regular part of everyone’s diet, there is a multitude of foods that will help build lean muscles and kick start your metabolism. Here are the top ten muscle building foods that you should be focusing on to bulk up.


One egg can supply over twelve percent of a persons recommended intake for protein so this food is packed with muscle building fuel. As a complete protein, eggs have important amino acids such as lysine and leucine that play a crucial role in repairing and regenerating your muscles after exercise.

While eggs were previously on the watch list due to eggs high level of cholesterol, the American Heart Association revised their stance in 2000 when it became known that eggs were not the culprit for heart disease. Now it is recommended as part of a healthy diet, and is a staple for many fitness enthusiasts.

Beans and Legumes

Beans pack a double punch with carbohydrates and protein while offering high caloric content. Beans and legumes also provide your body with fibers, which is critical for healthy bowel movements and a well-functioning insulin response. These responses are critical to effective muscle growth as they both boost the absorption and use of important nutrients and supplements.

Lean Beef

Lean beef is touted as the best source of protein by bodybuilders and there are many reasons why. Beef is densely packed with important proteins and micronutrients such as iron, zinc, and B12-all of which aid in athletic performance and muscle gains.

Beef also has one of the highest naturally occurring levels of creatine, an energy booster that is found in many high-level energy powders. Creatine releases an energy reserve during high intensity actions such as sprints or strength training repetitions. It has the added bonus of increasing your bodies mitochondria count in your recovering muscles, adding extra energy to aid in recovery and growth.


Although quinoa is technically a grain, it contains all nine of the essential amino acids that your body is unable to produce alone. These acids are essential for muscle growth, and the high concentration coupled with a decent amount of protein makes this an important side dish.

However, as it is not remarkably high in proteins quinoa should not be considered a primary source of protein. Add some of the other items on this list to get a protein boost while ensuring you get a wonderful source for slow digestion energy from this grain.

Wheat Germ

Wheat germ is high in protein but it is not the most efficient part of this nutritious food. It is high in octacosanol, which helps you to increase your muscle strength and endurance, allowing for longer workouts if you eat it an hour before you hit the weights. Wheat germs will also boost your ability to lift heavier as it is a good source of chromium.


Spinach should be a staple of everyone’s diet as it is versatile and can be added to almost any dish easily. It provides increased levels of nitrates, which act on two specific proteins that work to regulate calcium in the human body. This chemical interaction increases the flow of calcium in your body, which increases muscle contractions to build muscle faster.

Greek Yogurt

Greek yogurt is a great choice for those who are trying to bulk up. The fat free versions build your muscles with amino acids that help to repair them without the need to digest and process the excess fat. The calcium content is great for contractions and B12, which is critical for a higher metabolism.

By avoiding yogurts that are high in sugar and purchasing plain Greek yogurt, you are ingesting B12, calcium, and proteins without the added sugar rush.


The omega-3s in salmon are an essential amino acid that your body needs, with studies from the Institute of Nutrition and Functional Foods showing that fish oil increases insulin sensitivity and protein metabolism. With a more efficient protein metabolism comes greater gains and more muscle-loss prevention.

It does this by sparing the breakdown and burning of glutamine, which is another needed amino acid that supports production of the growth hormone, prevents the loss of mass, and increases muscle glycogen, which helps to funnel carbohydrates into your lean tissue.


Soy has been a controversial topic in the fitness community, with many unsure if it was beneficial for bodybuilding. Regardless, the American College of Sports Medicine found soy to be a wonderful option to increase strength and hasten mass gains.

With a high amount of protein, all nine essential amino acids, the full B-complex, Arginine-a well know hormone that stimulates muscle formation- and glutamine-considered essential during metabolic stress, soy contains a perfect ratio.


Fruit is not often mentioned as a way to increase your gains, however; oranges provide slow burning carbs that will power a workout without an increase in insulin to interfere with fat burning, making them a great pre-workout snack.

They also offer high levels of vitamin-C, which has been linked to boosting nitric oxide. Nitric oxide helps to support your tissues blood flow after you have completed your workout, which allows more oxygen into your exhausted arms and legs. As nutrients are the primary factor in an efficient muscle recovery, blood flow will make all the difference. The increased oxygen flow will also boost your endurance levels.

While an appropriate diet is essential to increasing your bodies mass, you need to focus on a multitude of different types of protein, essential acids, and vitamins to boost your growth. Building the perfect physique takes a long time and dedication. By focusing on these ten essential muscle-building foods as much as you focus on the amount of repetitions you do, you will be able to create a sustainable change in your body.