Muscle Gaining Foods To Consider*

Tuesday, 19 July 2016, By George Sheba

Knowing how nutrition works will help you utilize your fitness and strength gains. This works for anyone and everyone, for general fitness maintenance or muscle mass gain. it's a great idea to stick with the basics of nutrition, take in plenty of protein and complex carbohydrates, as well as enough total calories to support growth. Plus, every food has a unique nutritional profile. In many ways, the greater the variety, the more optimal the results.

Consider adding these foods to your next nutrition plan to help increase your muscle mass.


Everyone's familiar with chicken, the low-fat bird that's dense in protein and extremely low in dietary fat. It's a red meat alternative. Ostrich as a protein food, it's on par with chicken and it's also low in fat. However, it has a nutrition profile similar to red meat--more creatine, iron and B vitamins than poultry, but with drastically less dietary fat and calories than red meat.

Beef liver

Looking for the most nutrient-dense food available? This is it. Liver is packed to the max. It has creatine for strength, carnitine for testosterone support and fat metabolism, B vitamins for energy and metabolism, and iron to support the production of myoglobin (the energy compound in muscles that contributes to recovery and nutrient delivery). Beef liver just might be one of the best bodybuilding foods of all time.


Consume this tropical fruit regularly as part of your muscle gain journey, in addition to apples, bananas and orange juice. Papaya provides plenty of potassium, which is required to manufacture muscle glycogen and to assist in muscle contraction. The fruit is also uniquely positioned for inclusion in high-protein diets, because it is dense in special enzymes that aid in the digestion of protein foods. Improving digestibility is a factor that can contribute to greater protein absorption, retention and muscle growth. Papaya is also high in vitamin C. Consume a small papaya (about one cup cut up) with a protein meal for these benefits.


Not all fat is bad. Olives provide monounsaturated fats, which indirectly support testosterone levels and can support fat burning as long you follow a plan that is slightly below daily maintenance needs. In other words, if you are trying to get lean, eating a handful of olives each day could provide special fats equipped to keep the fat-burning furnace stoked while preventing a crash in testosterone levels. Monounsaturated fats also help to keep cholesterol levels down, which can benefit the heart. 


Raw onions are loaded with quercetin, a compound that has been shown to support the burning of body fat. Quercetin is also a strong antioxidant, helping to fight free radicals, tiny by-products of hard core training, among other things. Excessive free radicals can cause muscle inflammation, a downgrade in the immune system, a loss of glutamine in muscle tissue and inferior recovery ability.


First, it is a proven diuretic, allowing the body to lose subcutaneous water. Second, it is rich in a unique antioxidant called glutathione. Glutathione helps produce hormone like messengers called prostaglandins, which, in turn, influence growth. Glutathione is also a major player in protecting the liver from damage. Eat several servings of asparagus every week.

 Fenugreek and Turmeric

These two spices are commonly found in curry powder used to marinate and flavour chicken, fish and beef. Fenugreek and Turmeric help stabilize blood sugar levels. If you suffer from low blood sugar levels, then give these two spices a try. Turmeric also acts as a thermogenic, boosting metabolic rate, and Fenugreek helps to raise testosterone levels.

 Lean Beef

This should be a staple of your diet if you want to gain muscle mass. Lean beef is loaded with all sorts of things conducive to muscle growth, including iron, zinc and B-vitamins. More importantly, it provides your body with high quality protein (not all proteins are equal), and a high level of amino acid that works with insulin to promote muscle growth.


An excellent source of high quality protein, which is important for muscle maintenance and repair, bone health, and weight maintenance. There are so many ways you can cook and prepare chicken. you can easily find chicken meat cut into single serving sizes that can be seasoned and quickly cooked.

 Cottage Cheese

Not many people know this, but cottage cheese is almost entirely pure casein protein. Casein is a slow-digesting protein, which means it is perfect for muscle maintenance. This is useful especially for people who have no choice but to go long periods without eating. Cottage cheese is also an excellent source of vitamin B12, calcium, and other important nutrients.


Contain high quality protein, nine essential amino acids, choline, the right kind of fat, and vitamin D. They provide the most value for your money. The yolk contains most the fat as well as some protein, the Egg white contains only the protein.

Whey Protein

There is a reason why whey protein supplements are the most popular supplement in the fitness industry, they provide a fast and convenient source of protein at an affordable price. a scoop in our shakers right after our workouts can be very effective for muscle gains. It's important that you still get high quality protein from whole foods, and use whey protein as a boost.

 Tuna & Fish

Both high in protein, low in fat, and rich in omega-3 fatty acids. The omega-3s are essential because they aid in fat loss and ensure the proper function of your body processes, such as your metabolism. With potential health benefits for our brains and our hearts, great flavour and a lot of nutrition, tuna and salmon really can't be beat. Include these super foods in your meals and enjoy all that omega-3s have to offer.


Is a great source of carbohydrates due to both its low glycaemic index (GI) value and the fact it is minimally processed.  In short, low-GI foods can enhance fat loss for those looking to lose weight, and provide a constant source of carbs for muscle preservation.

Whole grains

Digest more efficiently and provide more nutrients than refined grains. This promotes sustained energy levels and overall health. In particular, brown rice can help boost your growth hormone levels, which are critical for encouraging lean muscle growth, fat loss, and strength gains. Another benefit of whole grains is that compared to refined grains, they help keep your blood glucose from spiking, which can reduce your risk of type 2 diabetes

 Fruits and vegetables

Rich source of antioxidants, which are essential for the healthy functioning of your immune system. They also provide tons of other nutrients, such as vitamin C, vitamin E, and beta-carotene. Finally, your body requires the fibre these fruits and vegetables provide to aid in proper digestion and nutrient uptake.

Healthy Fats

Good fats are essential for muscle growth. They play an essential role in hormone production (testosterone and growth hormones), which helps drive muscle growth and strength gains. In addition, fats are needed for many important maintenance functions. Consume your Polyunsaturated and monounsaturated fats from salmon and other fish, nuts, leafy veggies, oils such as flaxseed, avocados, and seeds. They are also all rich in omega-3 and omega-6 fatty acids.

 Kangaroo Meat

Kangaroo meat is super lean with less than 2% fat. Even more importantly, it's low in undesirable saturated fats. This lean red meat is a good source of high-quality protein, iron and zinc. What's more, it contains omega-3's and contributes a good dose of B-group vitamins to our diet, including Vitamin B12, Vitamin B6, niacin, riboflavin and thiamine.

*Disclaimer: Individual results vary based on agreed goals. Click here for details.

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