25 Best Muscle Building Foods

Black Beans

Black Beans

In addition to being high in protein and fiber, black beans are fantastic for vitamins B, K, C and A and are low in saturated fats.

Yogurt

Yogurt

The calcium is a given. It's also great for vitamin D and protein. Perhaps the best thing, however, is the probiotic digestion aid. Just make sure you get the plain, Greek stuff as opposed to the sugary, flavored ones. If you need a bit more flavor, whack in some berries to sweeten the deal a little.

Mussels

Mussels

I really want to use some stupid line about how "mussels make muscles" but we're all better than that, aren't we? Mussels: low fat, high protein. And if you're active, you need B12.

Cottage Cheese

Cottage Cheese

This stuff contains high measures of casein protein for a sustained protein release over a longer period of time. It makes a pretty damn good snack and you can have it with most things.

Olive Oil

Olive Oil

Olive oil (uncooked) is an awesome source of monounsaturated fats and omega-3 fats (which are good for you, kids!). It also contains an anti-inflammatory component that can help with recovery. Have it on salads, however, it will lose most of its good stuff when you cook it. If you want an oil to cook with, you can't go wrong with coconut oil.

Venison

Venison

Look at these cute little fellas! Don't they look delicious?!

Low in saturated fats and high in iron, it goes without saying that it's also well up there in the protein stakes.

Buffalo

Buffalo

Buffalo meet is a bit like camel meat (if you can get you hands on either) - it tastes a whole lot like beef only it has way less fat and a higher protein and iron count.

Apples

Apples

Sure, there's a bit of natural sugar in an apple but it's an awesome way to snack after a workout because of the good carbs, electrolytes and fiber.

Lentils

Lentils

Full of slow-burning carbs that are fantastic for powering a solid workout.

Spinach

Spinach

What, did you think the relationship between spinach and Popeye's muscles was a mere coincidence?! I mean, it's preferable not to get yours out of a tin because it will be full of salt but fortunately, it's readily available at the supermarket in the fresh vegetable section.

Spinach has a whole bunch of different vitamins as well as plenty of calcium, thought to help relax the muscles post-workout.

Brown Rice

Brown Rice

A complex carb which provides a sustained energy release for body builders, athletes, and the average punter alike. It's a great source of good carbs fit for almost any meal.

Oysters

Oysters

Okay, so oysters are not for everyone and even if you do like them, you might not enjoy the price tag (depending on where you happen to be). They're rich in zinc and protein, and although they're not really the aphrodisiac that they're sometimes made out to be, they will give a man a bit of a testosterone boost.

Almonds

Almonds

Pound for pound, nuts do have a particularly high caloric count, however, that's no reason to avoid them. On the contrary, actually. They contain plenty of protein and fiber, making them a perfect snack for someone hoping to remain healthy and build some muscle without going hungry or reaching for a packet of crisps.

Bok Choy

Bok Choy

Calcium, vitamin C, potassium and iron abound and yet it contains next-to-no calories. Any questions?

Lamb

Lamb

Lamb's strong points include:

- high in protein

- high in B12

- high in being absolutely delicious!

Sweet Potato

Sweet Potato

A complex carb with plenty of vitamin B, sweet potatoes are a great option when you want to wrap your lips around something potato-related but would prefer to do it as healthily as possible. Don't forget, you can make chips from them which are an awesome post-workout reward.

Turkey

Turkey

You don't have to wait until Thanksgiving comes around again to get amongst the turkey! Just don't overdo it like you would in November and December. Turkey has an amazingly low saturated fat content and a very high protein count. You can't lose (unless you accompany it with all the other Festive Season bells and whistles).

Bananas

Bananas

Of course, bananas have a bit of sugar but are essentially a fantastic pre-workout snack. They're also free of fat and cholesterol, and provide sustained carbs.

Eggs

Eggs

It's all about the protein with eggs and you can cook them in any number of ways (or not at all).

Oatmeal

Oatmeal

This is almost a must for people looking to build muscle. Oatmeal provides carbs to help you power through a big training session, or you can even put it in your post-workout shake. This is a timely reminder that, no matter your intentions, you won't get the most out of a workout without the right food to power it. Start in the morning with oatmeal.

Peanut Butter

Peanut Butter

Packed with protein and good fats, it's an absolute bonus that this stuff is also delicious. We can't say enough about the importance of foods such as this when building muscle.

Fish

Fish

Yeah, this is salmon but you can interchange this with most fish, whether white or not, and we're still talking about healthy, muscle building foods. Low fat (some more than others, obviously) and high in protein, fish is great for omega-3 fatty acids and an array of vitamins.

Chicken

Chicken

Everybody loves some chicken, right? The good news there is that it's very high in protein. Just be careful ho you eat your chicken. Obviously, you're doing much better by grilling a breast at home than you are picking up a few pieces of the Colonel's Finest.

Beef

Beef

We've already explained how meats such as buffalo, venison, etc, are perhaps a better option to beef on account of the fat to protein ratio, however, it's quite often hard to get your hands on either of those. Plus, if you choose the right cut, beef can be just as good as source of protein, zinc and iron, among other things.

Kangaroo

Kangaroo

We thought it might be a good idea to throw in a wild card from left field just for the hell of it. Kangaroo meat has next-to-no fat (and therefore, you might want to Google how to cook it. That is, if you can get your hands on some).

Don't feel bad. Due to the decline of carnivorous marsupials over the past few thousand years, there's plenty of kangaroo to go around. It's huge on protein, very low in fat, and tastes delicious (as long as you don't overcook it).