The Best Foods to Eat to Build Up Muscle Mass

If you’re still hung up in the “new year, new me” resolution, there are several ways to get back in shape and develop healthier eating habits. It may not be an easy road and you cannot do it without exercising and cutting off your sweet tooth but you will build up muscle mass and finally enjoy the full potential of your body. 

The first step into becoming more muscular is knowing what foods are good for you and which ones you should avoid. However, you won’t get far without discipline and an active lifestyle, and this means more than browsing on to find the next best toy to ride across town. 

And, while we can help with the nutrition part, you will still need a specialist to help you how to train properly and finally become the best version of yourself.

Whole eggs

Eggs are an excellent source of proteins, calcium, and minerals, all necessary elements to keep you satiated and help you boost your training sessions. 

They are also rich in amino acids and leucine, two essential ingredients for post-exercise muscle recovery. According to a study published in The American Journal of Clinical Nutrition, eating whole eggs after training helps you build up muscles 40% faster than eating just the white eggs. 

Turkey breast

You cannot build strong muscles without the right amount of animal proteins, and what better way to do so if not with some delicious turkey breast? Although any type of lean meat is good, turkey contains no less than 29 grams of protein per every 100 grams, making it one of the best food options for bodybuilders, fitness trainers, professional athletes, and people who want to work on their bodies. 

Turkey meat is also rich in zinc, which is essential in maintaining a healthy level of testosterone in your body and working on your complexion at the same time. 

Lean beef 

Although we don’t recommend red meat as part of your daily diet, consumed in moderation, bovine meat can help you perform better at the gym. It counts for 26 grams of proteins per every 100 grams of serving, which is about the size of a burger patty. 

Combined with fresh vegetables, beef meat can turn into a healthy lunch choice, as long as you don’t eat it more than once-twice a week. 

Extra virgin olive oil

If you still haven’t found out about the miracles performed by olive oil, you need to get out of your house more often. Extra virgin olive oil is one of the key ingredients in the Mediterranean cuisine and is rich in amino acids, vitamins A and E, and other nutrients. It also contains oleuropein, a chemical compound that helps you burn fats faster and easier. 

One tablespoon of olive oil per day is perfect to spice up your salad and increase your productivity at the gym.


Fish is rich in proteins and omega-3 and omega-6 fatty acids but low in fat, which makes it the perfect ingredient for a healthy meal. It boosts your metabolism, allowing it to burn fats faster, while also keeping your bones strong and your mind sharp. 

Tuna, salmon, and sardines are the best options for you, so make sure to include fish in your diet at least 3-4 times a week. In the long term, your muscles will become stronger and bigger, while your brain will work better and faster. 

Tuna contains 20 grams of protein per 3-ounce serving (approximately 85 grams) but is also rich in vitamins A, B6, and B12. By comparison, salmon contains only 17 grams of protein per the same 3-ounce serving but ranks higher in the omega-3 fatty acids chart.