Build Muscle, Get Started Losing Weight, Nutrition

The 7 Best Muscle Building Foods

The 7 Best Muscle Building Foods…by Josh Schlottman

When it comes to the best foods to build muscle it’s easy to believe that all you need is protein, protein, protein.  But it goes a little deeper than that when it comes to muscle building diets.  The best part about having some lean muscle on your body is that it will also increase your metabolism and will burn A LOT more fat than you would if you didn’t have as much muscle on your body.

The goal of everybody who wants to have a lean, ripped and attractive body should be to build muscle.  The biggest resistance I get is from females who are really resistant because they don’t want to get big bulky muscles.

But when you go on a muscle building diet you will fortunately also shred a heck of a lot of fat and unless you’re on a crazy training program like Arnold Schwarzenegger, you won’t get big bulky muscles.  If fat loss is your goal, check out my Xtreme Fat Loss Diet review too.

And guys who are trying to build muscle should definitely be eating a lot of the best foods for muscle building.  Many vegetarians are going to have a lot of trouble getting muscle on their bodies because of the lack of lean high protein sources.  I’m not a fan of vegetarian diets but I do respect peoples decision to go on them, but I would NEVER recommend it if you ever plan on putting some good muscle on your body.

I’m still surprised at the amount of people training who don’t know which foods for building muscle they should be taking in.  And to be honest, it’s really not their fault, I don’t ever remember looking at the Food Pyramid and seeing what I should be eating to burn fat and build muscle.  I still remember my younger bodybuilding days when I didn’t have a clue what I was doing and would pound at least 3 protein shakes a day.  FAIL.

Here are my 7 Best Muscle Building Foods

1.  Chicken Breasts

If you’ve ever gone on a muscle building diet before than you’ll know that your diet is going to be a lot of chicken.  The reason for this is that there’s practically no fat on chicken breasts and they also have a good amount of protein in them.  So this makes chicken breasts a staple for muscle building eating and should make up a lot of your food intake.

I usually take half a dozen or so chicken breasts, put some seasoning on them and then put them all on the BBQ.  Then I’ll toss them in the refrigerator and I’m prepared with chicken breasts for most of the week.

2.  Eggs

Eggs are really the perfect protein and score a perfect 100 on the biological value scale, making them the ultimate muscle building food.  After you’re done hurling them at your ex-girlfriend/boyfriends house, be sure to eat them with all the yolks too.  A big mistake by most people is to throw the yolks away and only eat the whites.

The yolks have about half the protein and contain the vitamin B12, which is going to be your friend because it will help break down fat in the body.  And eating a few yolks a day isn’t going to crank up your cholesterol, so go for the yolks!

3.  Salmon

A lot of the people eating foods for building muscle will go with tuna over salmon.  I’m a bigger fan of salmon because it’s a super high quality protein and it also has a high amount of omega-3 fatty acids.  And those omega-3’s are naturally going to burn fat for you and they will also help prevent the breakdown of protein in your muscles, helping with recovery.

4.  Fat-free Cottage Cheese or Yogurt

Cottage cheese is one of the those foods that I hate even though it contains a lot of protein.  The protein it contains is a mixture of whey and casein and a single cup can have over 30 grams of protein in it.

But if you’re like me and can’t take the taste of cottage cheese then switch it with yogurt as one of the best muscle building foods.  It has a perfect combination of protein and carbohydrates when you’re trying to recover from an intense workout.  Don’t buy the artificially sweetened “no sugar” trash, get the good stuff with the fruit in the bottom.

5.  Lean Ground Beef

Probably my favorite on the list of best muscle building foods, because it tastes the best and the reason for this is because it’s higher in saturated fats than all the others.  Beef is going to pack a lot of protein and also have other great stuff such as iron and zinc, both of which will help you build muscle.  Not to mention it has a lot of creatine in it, yep the same stuff that you see people buying the supplement shops.

6.  Almonds

Almonds are an awesome food to build muscle and they really are the king of the nuts.  Since they do have some fats, you’re more than good eating a couple handfuls a day, preferably after your workout.  They have a high amount of the vitamin E which is an awesome antioxidant that will prevent damage from those free-radical bastards who will wreak havoc on your body.

7.  Broccoli

Yep I decided to include my favorite veggie in here too.  And broccoli doesn’t have any protein in it but it’s definitely one of the best muscle building foods because it’s anti-estrogen.  It contains indoles, which naturally fights against estrogen which will make you store bodyfat in all the worst places.

Not to mention broccoli is one of the cruciferous vegetables that naturally fight against cancer and if you’re planning on building muscle you’re going to want to have estrogen in your body.  See my post on How to Get Rid of Man Boobs to see some of the effects of high estrogen, and watching The Twilight movies isn’t one of them…

And that’s my list for the best muscle building foods, now it’s time to take action and start buying these when you go to the grocery store.

Protein powder is also a great muscle building protein but I don’t necessarily call it a “food,” see my Prograde review to find out more about my favorite supplements.



Load More Related Articles


  1. stef

    August 29, 2010 at 8:36 pm

    free-radical bastards….lol

    loved this post, very informative, and will definitely be putting it to use!


    • Josh Schlottman

      August 30, 2010 at 4:15 pm

      Glad you liked it Stef, now get on it!


  2. JFK2684

    January 6, 2011 at 12:40 am

    Love this site, simply amazing. I learned so much in so little time. Thank you…


  3. Fahmi

    March 22, 2012 at 12:12 pm

    hey josh..about the eggs, how do you take it? hard boil, haf-cook ? btw great article!


    • Josh Schlottman

      March 8, 2017 at 4:19 pm

      I’ll usually boil up some eggs. Boil them for 7-8 minutes is the perfect amount of time. The yolks will still be a little creamy, then just sprinkle some Himalayan pink salt on top and you’re good!


Leave a Reply

Your email address will not be published. Required fields are marked *


This site uses Akismet to reduce spam. Learn how your comment data is processed.

Check Also

50 Best Healthy & Tasty Snacks For Weight Loss

Finding some healthy snacks for weight loss that ...


About Josh

trainer josh bio

Hey, I’m Josh.

I help good people transform their bodies with smart nutrition & training.

Let’s do this.