Healthy food for muscle gain, Healthy food for gaining muscle

Healthy food boosts overall health and protects the joints from weakening with age. Healthy food for muscle gain has also been shown to improve mental health and develop the immune system.

To build strong health and healthy muscles you should eat the right food full of right nutrients and amino acids.

These will provide the raw materials that the body uses to build muscle fiber and connective tissues. let’s check out the list of Healthy food for muscle gain


Eggs contain all the building blocks of life and are rich in
protein, vitamins and natural fats.

Protein content in egg provides all 9 amino acids that the body uses to make the muscle fiber.

Always purchase only pasture-raised organic eggs as they contain more nutrients.


The body needs certain minerals and vitamins while building muscles.

These feed the enzymes that convert food into muscle.

Enzymes work as the bodies’ factory worker that converts
food fuels into tissues.

Avocados provide an enormous amount of potassium, which
helps the cells to absorb protein.

Avocados contain healthy fat which boosts growth hormone which triggers muscle growth.

Bone Broth

Drinking Bone Broth reduces inflammation and speeds up
recovery time after a workout.


Lentils are the excellent source of plant-based protein these are perfect for plant-based diets.

Vegans and Vegetarians eat these daily.

Studies show that this can boost muscle mass.

Olive Oil

Extra virgin olive oil is rich in monounsaturated fats,
similar to those in avocados.

These stimulate the production of muscle protein in the
body, at the cellular level.

It also reduces inflammation for faster recovery.

This works well in healthy salad dressings.


Consuming only 80-100g of protein per day is a must for professional athletes and have very large muscles.

Surprisingly, the body doesn’t require enormous amounts of

Muscle builders should eat lots of leafy greens such as kale
on a daily basis.

This is packed with plant-based nutrients that help the body to synthesize protein muscle growth.

Healthy food for gaining muscle


One of the most balanced foods is salmon, with the perfect amount
of fat and protein.

The omega 3 fatty acids in salmon boost protein synthesis for
bulking up muscles.

Apple Cider Vinegar

Drinking 1-2 tablespoons of ACV in a glass of water with meals
is one of the best ways to absorb more nutrients.

This strengthens the stomach and allows it to absorb more fat-soluble nutrients.

This boosts energy levels, muscle growth and reduces aching and pain from workouts.


Shellfish like oysters are rich in minerals including zinc.

Shellfish boosts the testosterone hormone which is very
helpful when building muscle.

It interacts with nuclear receptors in DNA which triggers protein synthesis and increases growth hormone.

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We highly recommend eating a handful of nuts each day. Especially,

These are great sources of plant-based protein, and nutrients that improve brain health.

Iodine in walnuts also helps to balance thyroid hormones
when exercising, and promoting an overall clean, lean and healthy body.


Important antioxidants that the body needs to grow and
repair tissues are provided by Dark berries.

The darkest berries like blueberries and blackberries
provide anthocyanins.

These are anti-aging phytochemicals that help blood flow to the muscles enhance metabolic performance and reduce muscle fatigue.

Cottage Cheese

Many bodybuilders choose to eat cottage cheese at night time before sleeping.

It helps to release amino acids into the blood and muscles through the night and is packed full of casein protein.

This form of muscle digests slowly and provides compounds that boost your immune system.

Nutritional Yeast

Nutritional yeast is one of the best sources of the vitamin
B Complex and they boost muscle repair and prevent cramping and aches.

They also reduce cortisol level – the stress hormone which can
cause muscles to breakdown if left unchecked.


Beef is excellent in the development of healthy muscles and
provides energy to the body.

A slice of healthy red meat is also a rich source of vitamin B6 and B12.

It is also very high in iron which supports blood cells in
transporting oxygen around the body.

Iron can stimulate cell growth, especially in muscle tissue.


Freshly squeezed lemon juice is one of the best sources of
vitamin C which helps to flush the muscles of lactic acid.

This also detoxifies the blood for better athletic
performance and higher energy repair.


Be sure to load up on leafy greens every single day to
rapidly build up your musculature.

Studies show that spinach, broccoli arugula, beet tops, bok choy, Brussels sprouts, and other cruciferous veggies are absolutely vital for building strong muscles.

These greens trigger enzymes that convert protein to muscle and prevent muscle breakdown with time.

They also detoxify the liver and protect the cardiovascular
system with exercise.

As you can see, there are many foods that you can eat to
build muscle quickly and naturally.

A good rule of thumb is to eat around 0.8 – 1g of protein
per pound of body weight per day.

Loading up leafy greens, healthy fats and nutrients from
other foods is important.

These foods are the real makers of protein, as they feed the
important enzymes in the body.

Insulin is another important factor when it comes to
building muscle.

Too much insulin contained body cells may reject energy and

For this reason, you should aim to keep sugars and processed carbs out of the diet.

These can become a reason for insulin resistance which blocks energy from going into the cell, therefore, slowing muscle growth.

Intermittent fasting is another excellent way to reduce
insulin resistance and allow the body to produce more body muscle cells.

Many large muscle builders eat only one meal a day and have
wonderful stamina.

You should also be reducing the stress level as cortisol can lead to the breakdown of muscle tissue.

Healthy food for muscle gain

Drinking herbal tea or using essential oil diffusers helps to calm the nervous system and reduce cortisol.

Good sleep also leads to faster muscle growth as growth
hormone is activated during sleep.

Always remember that muscles build during recovery, so make sleep a priority every single day.

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I’m a writer, new mom and foodie. I love sharing what I know while making others feel beautiful. On this blog, I share my healthy lifestyle, simple meals, fitness tips and experiences.

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