12 must eat muscle building foods

Everyone knows that to get muscle you have to train, but many forgot the importance of nutrition, many professionals know that its 20% training, 40% rest and 40% nutrition that builds muscle. With this being the case it is vital that you work just as hard on your diet as you work in the weight room, we have complied a list of must have foods to help you hit your muscle building goals. 

Natural Yogurt
Natural plain yogurt is jammed with essential calcium and vitamin D which help keep the bones dense and strong. And as a dairy product it is full of protein which is easily digested thanks to the probiotics found within.

Cottage Cheese
Cottage cheese is a favourite in the bodybuilding community, like many soft cheeses in general is. A 200ml cup can have up to 25g of protein, much of which is casein, making cottage cheese an excellent night time eat as the protein takes longer to digest and release into the body. Cottage cheese can take some getting used to for most, so try it on other foods and eat some with pineapple to boost its benefits.

Virgin Olive oil
Olive oil is an excellent cooking oil, it is full of healthy monounsaturated fats and it can help keep the heart healthy which is our most important muscle. It also contains oleocanthal which helps relieve inflammation which is good for helping with muscle recovery after a tough workout.

A slow burning legume which is packed with minerals and fire, these are a good pre-workout meal and can come in handy with intense training sessions. These little legumes also contain some protein to help feed those muscles.

The original food touted as a muscle building mammoth, well according to Popeye it was! In fact it was used in Popeye so that it made children and 

adults alike get more greens into their diet. Spinach is also one of the best sources of  magnesium, which is necessary for energy metabolism, maintaining muscle and nerve function.That`s why spinach may even prevent cramping of the muscles which is never good for a workout.


Almonds are the best nut for an abundance of protein, they are also full of healthy fibre and can help you fuel muscles whilst filling a hunger hole.

Bananas contain a high amount of sugar, including fructose, sucrose and glucose which are great pre workout and whilst training, you will often see tennis players munching on one whilst playing. Bananas are easy to move and very tasty however they are full of sugar so don’t eat too many and save them for training.


Great for breakfast or in your protein shake, oatmeal is full of complex carbohydrates and fibre that are just great for post and pre-workout and will keep you regular. This is a must have inclusion in any muscle building dietary plan.

Fish has one of the best calorie to protein ratios, depending on which variety you choose. Fully stocked with omega-3 and other vital nutrients, fishes such as Mackerel, Tuna and Salmon are some of the best muscle builders around.

Everyone loves chicken, it is one of the most popular meats in the world and is jam full of protein and amino acids, chicken is generally low in fats and is a must eat for anyone wanting to pack on the muscular kg’s.

Eggs are one the staples of a muscle building diet, eggs are cheap and have around 8g of protein in each one. Boiled, scrambled, pouched it doesn’t really matter, eggs are a great food for the budding bodybuilder.

Pineapple is a great fruit, and like all fruits has sugars and vitamins which will aid with pre and post-workout. However its bromelain that is pineapples secret weapon, this enzyme allows our bodies to break down protein easier and aid easy absorption. Pineapple is an essential muscle building food and should be used with protein rich foods.

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