10 excellent foods that help build muscle

Would you consider yourself fat? As in do you have very little muscle in your body? Would you like to change that? Often people have joined the gym to try and tone up but gave up after a few weeks because the results were very minimal. Well, eating right and exercising has always been known to produce the best results. What you eat really matters especially if you want to build muscle and if that is the case it’s a no brainer that your diet you consist mostly of  a high protein diet. It is important to note that not all sources of protein are equal. Some have excessive calories and saturated fats.


#1. Soy Protein

Soy protein provides the body with complete protein which the body needs to build muscle.

#2. Lean Meat

Boneless and skinless chicken are a good source of protein as they provide the body with long-lasting energy source and help speed up your metabolism.

#3. Fish

Fish especially salmon, is a great source of protein and essential fatty acids that the body needs but cannot produce on its own. This helps feed your muscle and minimize fat in your body

#4. Beans

Black beans, lentils, pinto beans, kidney beans and kidney beans contain very little fat and provide the body with complex carbohydrates which help to make blood sugar levels stable by reducing sugar cravings.


#5. Protein Shakes

Protein shakes provide a great mix of protein, healthy fat and complex carbohydrates which will give you long-lasting energy and keep you from feeling hungry.

#6. Cottage Cheese

Cottage cheese is a good source of lean protein and helps promote an increase in lean muscle mass.

#7. Green Vegetables

Green vegetables such as asparagus, kale, spinach, bok chov, broccoli, green beans provide the body with more water and minerals, more fiber which help fill you up minus the excess calories.

#8. Fruits

Fruits are a great source of fiber and nutrients and they help in digestion



Oatmeal provides your body with fiber to keep your metabolism working at its peak. It slows food digestion allowing you to feel full longer, encourage fat reduction and muscle building.


Water is an essential part of muscle building. Water keeps your muscles hydrated and your metabolism working better .If you don’t consume enough water your muscle cells will release the water in them to try and maintain normal water levels in your blood. Water also helps your body transport fat molecules from your body.

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