Top 7 muscle building foods

September 11, 2015
Top 7 muscle building foods

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Protein is the most essential nutrient for building lean muscle mass and repairing muscle tissue. It is a part of a balanced nutrition and you need it to provide you with the needed energy when carbs and fats are not available. It is made up of smaller compounds called amino acids which are essential for your metabolic functions and optimal muscle recovery. Essential amino acids must be supplied by your diet and they can be found in, what is called, complete proteins (fish, meat, dairy products, nuts etc.).



Fish has been the go-to snack for athletes of all kind. If you really want to speed the muscle building up, fish has to be your no. 1 go to food because it is high in protein and low in saturated fats. Tuna, for example, is an excellent source of protein. It contains 23 grams of protein per 100 gram serving, and the protein makes up around 90% of its entire caloric value. Salmon is also a great protein source. It contains 62% protein, precisely 20 grams of protein per 100 gram serving. High protein content isn’t the only reason why fish is good for achieving results. Fish is packed with healthy fats such as omega-3 fats, it is also a great source of vitamins B, and iron.

Protein per 100 grams (tuna): 23 grams

Protein per 100 grams (salmon): 20 grams


Chicken is without a doubt the most popular protein-rich food. If you eat a skinless chicken breast the most of your calorie intake will come from protein. A 100 gram serving of chicken breast contains 23 grams of protein, and the protein makes up 90% of all calories. With zero carbs and only 11% of fat, this lean protein is definitely a must have food in your daily nutrition that will help you build and maintain muscle mass.

Protein per 100 grams: 23 grams

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Beef is a muscle building food that contains 23 grams of protein per 100 gram serving. This protein packed food contains essential amino acids, iron, B-vitamins and creatine – nitrogenous organic acid that helps supply energy to cells, particularly muscle cells. In all of its calories the share of protein is 79% which makes it an excellent protein source for you muscle building and maintenance.

Protein per 100 grams: 23 grams


Eggs have been considered unhealthy throughout the history because they are high in cholesterol. The truth is that eggs are loaded with vitamins, minerals and healthy fats and they do not adversely affect cholesterol levels in the blood (recent studies have shown). The bottom line is that eggs are, in fact, one of the complete, versatile and healthiest foods on the planet. One whole medium sized egg (44 grams) contains 6 grams of protein which is 35% of its total caloric value. They are high in vitamins A, E, K, B range and they contain essential amino acids. This makes eggs an indispensable food in one athlete’s nutrition.

Protein per 100 grams: 13 grams


Cottage cheese is a great muscle food because it is low in fat and calories but high in protein. A 100 gram serving of low-fat cottage cheese contains 12 grams of protein, which makes up 59% of protein in its total caloric value. Cottage cheese is a healthy addition to your balanced nutrition and is an excellent source of several nutrients such as calcium. Another benefit is that it is excellent for weight loss due to the high protein and low fat share in comparison with other dairy products.

Protein per 100 grams: 12 grams


Almonds are a nutritious snack that is rich in in vitamin E, calcium, magnesium and potassium. They are also a significant source of protein and fiber, and contain 22 grams of protein in a 100 gram serving (13% of protein in total calories). Most of almond’s calories come from fat, but the fat in almonds are primarily healthy unsaturated fats. They are also beneficial for maintaining a healthy weight – they make you feel full because of the high fat and protein content.

Protein per 100 grams: 22 grams


Lentils are another high in protein food that aid digestion, a healthy heart, weight loss etc. They are high in protein and fiber so they help you feeling full for a longer time. A 100 gram serving of lentils contain 25 grams of protein, which makes 25% of its caloric value. They are also high in iron and zinc which helps maintain a good immune system. The best part is that they will make you feel full while filling you with protein needed for building muscle.

Protein per 100 grams: 25 grams


If your plan is to build muscle you must increase your protein intake but you have to be careful not to go overboard and eat much more calories than you burn each day. Going overboard with the calorie intake will start the fat-storing process so make sure that you work out regularly to burn the excess calories and take rest days to allow your muscles to grow.

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  • aaronmagnin 54 workouts (level 22)
    Hi everyone ! As my main source of protein I use pollen, from the bees foraging on flowers. It is a really powerful provider of amino acids. November 05, 2015

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