Food Eng. Oguz Yildirim

Muscle-Building Foods: Top 10 Foods!

A lean and muscular body is the dream of many, isn't it? The body's muscularity is also achieved at the end of an extremely grueling process. It is not enough to just spend hours in the gym to have abdominal muscles and a fit appearance. At the same time, you should also pay attention to your diet. In fact, we can say that the most important stages in bodybuilding are going through the kitchen, the food that builds muscle. If you don't pay attention to what you eat, it's really hard to achieve the look you want. Even if you spend long hours in the gym, the secret is in the kitchen! Therefore, if you want to increase your muscle mass, you need to consume muscle-building foods and drinks. In this article, we have examined for you which foods that support muscle development and build muscle. Let's take a closer look at what muscle-building foods and drinks are.

Foods That Build Muscle Fast

muscle-building foods
What are muscle building foods?


Eggs are one of the foods with the highest nutritional value. Eggs, which are rich in protein, are very important in increasing muscle mass. Studies have shown the effects of eggs on muscle development. According to this; In people who consume eggs frequently, muscle growth, acceleration in the recovery process and strengthening of the muscle structure have been observed. If you consume at least 1 or 2 eggs for breakfast, you can increase your muscle mass.

Green Leafy Foods

You may not believe what you are reading right now; but the truth is that green leafy foods provide a lot of support for you to gain muscle mass. It is necessary to open a separate parenthesis here for spinach, which is especially rich in protein. For; Spinach is richer in protein than other green leafy foods. This provides a direct effect on the muscle structure. Besides, kale, arugula, parsley, dill, etc. foods muscle building vitamins quite rich.

Red and white Et

Heavy weights to accelerate muscle growth training It's inevitable to do. Training by lifting heavy weights causes more damage to the muscles and contributes to their development. However, you should rest your damaged muscles and pay attention to your nutrition. Red meat and white meat are the most important foods that can be consumed in this process, which are high in protein and also support muscle development.


What are muscle building foods? Yogurt is one of the first foods that comes to mind when we think about it! It is among the muscle-building foods as well as beneficial to the whole body. Yogurt, which supports the skeletal system with its calcium content, is also very rich in protein. By consuming this important nutrient after training, you can help your muscles recover and relieve the heat created by the training.


Pineapple contains a substantial amount of bromelain. This substance plays an active role in the breakdown of proteins. Thus, muscle inflammations are prevented and muscle pain does not occur. Studies have shown that bromelain is the least effective way to fight muscle pain. ibuprofen proved to be just as effective. Because muscle-building foods Among them, pineapple has a very special place.

muscle-building foods
muscle building foods


Nuts are very important in terms of the nutrients they contain. These rich food sources not only provide muscle tissue formation, but also keep your fat ratio low and allow you to take vitamins, minerals, antioxidants and fat molecules into your body. Since it will not be possible to carry muscle-building foods with you at all hours of the day, you can choose dried nuts for snacks. In this way, your protein balance is maintained and you will have delicious breaks in between meals. High-protein peanuts, hazelnuts, raw cashews, almonds and walnuts help increase your muscle mass.

Whole Grains

One of the biggest features of whole grain foods is that they are digested slowly. Therefore, it will provide you with the energy you need during and after training. Alright, muscle mass increasing foods Why did I include whole grains? The answer to this is: Whole grains have a feature that promotes the work of growth hormone. So, it makes an incredible contribution to muscle development. On the other hand, you can eat whole grains without fear of getting belly fat; Because whole grains do not cause fat in the belly area due to their structure.


Banana is the indispensable fruit of people who want to increase muscle mass. We recommend that you consume muscle-building fruits, especially before training. In addition to its ease of transportation, you can consume 1 piece a day without disturbing your diet because it does not contain cholesterol. In addition, due to its high content of potassium, muscle-building foods occupies a prominent place among

Dry beans

Vegetable protein legumes, which are especially preferred by people who do not eat meat, are at least as beneficial for muscle structure as meat! While the fatty acids and proteins in its content make it a rich food, it also prevents sudden fluctuations in blood sugar.

What Are Muscle Building Drinks?

Among the muscle-building drinks are natural juices that you can squeeze yourself, protein shakes, whey, protein drinks. However, you should consult your doctor before using the supplement.

photo of author
Stating that his eating and drinking habits started from childhood, Oğuz Yıldırım completed his higher education in Food Engineering. He is currently serving his clients as a nutritionist in his own office.

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