Best Food For Muscle Growth

2 min read

Because it's all about them gains when it comes to muscles!

There’s not much to be gained from pumping iron if you have a poor diet, so it’s important to eat well and pack in that protein for the best results to achieve muscle growth. Building muscle, and maintaining it, is something that occurs over time with the right fuel your body needs to grow and retain it.

Lean cuts of meat such as chicken breast, turkey breast and steaks are the obvious go-to’s for building muscle as they’re filled with protein, but for muscle repair post workout it’s important to get a good mix of vitamins and minerals in your diet too.


High in protein and vitamin B12, eggs are a great source of concentrated protein. So much so that calorie for calorie, you need less protein from eggs than you do from other sources, such as beef, to achieve the same muscle building effect. Get your daily dose by eating them in an omelette or hard boiled as an energy boost snack.


Rich in omega-3 fatty acids such as EPA and DHA, salmon provides a whopping 20g of protein per 100g. This oily fish also helps to regulate the insulin our body produces, helping the body to only store the fat what our body needs. Eat with wholegrain rice and beans for a quick evening meal.

Photo by Caroline Attwood / Unsplash

Soy beans

If you’re diet is more veggie and vegan, look to the protein powerhouse that is the soy bean. Boasting nine amino acids, these little beans of green goodness are a great source of protein and a quick and and easy way of introducing more of it into your diet. Most vegetarian meat alternatives are made out of soy, such as tofu and tempeh, which provide around 36 grams per 100g serving.

Greek yoghurt

Don’t let this everyday fridge inhabitant fool you, the humble Greek yoghurt is packed full various proteins and minerals to get you to your goal.

Containing fast-digesting whey protein and slow-digesting casein protein (around 10g per 100g serving), these little pots of thick creamy heaven also contains Vitamin D, which helps your body absorb calcium and phosphorus. Research has shown that a blend of whey and casein protein makes the perfect combination for increasing lean mass.

Lean meat

Low in fat, calories and high in protein, lean meats such as turkey and chicken breast are a great muscle making food. Red meats with a 5% fat content or less such as pork, steak and mince also contain vital vitamins and minerals such as vitamin B12, vitamin B6, iron, zinc and phosphorus. 100g of lean chicken breast roughly provides 27g of protein! Pair with rice and veg and you’ve got yourself a quick and healthy meal.

Healthy Almond Snack
Photo by Juan José Valencia Antía / Unsplash


The most muscle friendly of the nut world, almonds contain six grams of protein and 35% of your RDA of vitamin E! Perfect as a snack, sprinkled on top of yoghurt or mixed in with a salad, almonds really pack a punch when it comes to protein.

Jenny Shaw

A content and copywriter who loves the written word in all it's forms, Jenny is passionate about writing informative and factual blog posts, helping you achieve your goals.