Best Muscle Building Foods and Nutrition CHART

In search for best Muscle Building Foods? Foods You can take all the bodybuilding supplements but it will be useless if you diet and nutrition is not on point. Natural whole foods are the best source of proteins and nutrition for lean muscle gains. Unfortunately most people don’t fully understand the essential part nutrition plays when seeking to build muscle in a quick effective way.

Many men wrongly believe that exercising alone will give them the body they dream of. However many will make very little progress compared to those who do understand that working out produces great results only if accompanied by an appropriate diet.

A high-protein diet is often recommended by bodybuilders and nutritionists to help efforts to build muscle and lose fat. Foods that build muscle should not be confused with low-carb diets such as the Atkins Diet, which are not calorie-controlled and which often contain large amounts of fat. It is suggested that bodybuilder should consume a higher-than-normal protein intake to maintain optimal physical performance.

The Greatest Muscle Building Food Chart

bodybuilding nutrition guide

This chart is a well prepared list of amazing muscle building foods that due to their unique properties are excellent options to gain the lean muscle mass you’re going after. None of the following foods should be missing from your diet.

It will help you determine the amount of calories, protein, carbs, fats, and fiber needed which is based on your specific nutritional goal, the amount varies from person to person.

Almighty Oats

Oats is still one of the best existing sources of carbohydrates it provides excellent nutrients. Power up your protein shakes with oats if you don’t like taste of plain oats.  Add oats is great as it does not require any cooking. Instant oatmeal is perfect for adding high quality calories in a very simple way. Mix it with yogurt milk or water.

Wonder Egg

Chicken eggs are the best protein source since it is the food with highest biological value the best the body can absorb. Recent studies have demonstrated that consuming eggs does not increase cholesterol levels and does not encourage heart problems.

Additionally they are filled with B D and E group vitamins plus minerals such as phosphorus zinc and iron all these keep your body in optimal state so that it can grow muscle. For a protein packed meal we recommend having them cooked such as boiled or in an omelet. There are many different recipes and ways of cooking eggs, use the ones you like best.

Nuts, nuts, and other nuts

Walnuts are high in polyunsaturated fats which help reduce cholesterol and prevent heart disease. If you are skinny and you find it hard to gain weight, small portions of nuts add a lot of calories.

Their great flavor make them ideal for consuming and shakes. Another advantage of nuts is that you can easily take them anywhere and always at hand as a food reserve. Try switching cookies for nuts and you’ll see they are great muscle fuel as they are delicious.

Fish for lean muscle

Everyone knows fish is loaded with omega-3 fatty acids. It also supplies the body with many high biological value proteins and abundant vitamins and minerals thanks to its incredible nutrients.

Fish helps fight off diseases and helps the body to recover after intense workouts. Not to mention that fish is the key to lean muscle growth. If you like the taste of fish then have them fillet and fried.

Beef for buffness

Beef is consider the power house when it comes to muscle building foods. It’s rich in proteins, vitamins, and minerals such as zinc and iron. Beef provides  excellent 0.1 of creatine per pound amazing rate for muscle recovery and to increase strength.

Beef is also high in carnitine which among other benefits helps burn fat it also boosts the levels of testosterone which help the body gain muscle more quickly and burn fat more easily.

Whole grains and cereals

Whole grains and cereals are another source of proteins. However, these tend to be limiting in the amino acid lysine or threonine, which are available in other vegetarian sources and meats.

Examples of vegetarian foods with protein concentrations greater than 7 percent: include: soybeans, lentils, kidney beans, white beans, mung beans, chickpeas, cowpeas, lima beans, pigeon peas, lupines, wing beans, almonds, Brazil nuts, cashews, pecans, walnuts, cotton seeds, pumpkin seeds, sesame seeds, and sunflower seeds.

Use this food chart for a guideline for the best bodybuilding food to increase muscle mass in an effective fast way.

Note: USDA nutrition database serving range from 6-8 ounces; the ranking by protein content does not take into account the slight weight variation of the meat and fish items.


  1.  Hermann, Janice R. “Protein and the Body” (PDF)Oklahoma Cooperative Extension Service, Division of Agricultural Sciences and Natural Resources • Oklahoma State University: T–3163–1 – T–3163–4.
  2. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids, Institute of Medicine. National Academy Press, 2005
  3. Genton L, Melzer K, Pichard C (August 2010). “Energy and macronutrient requirements for physical fitness in exercising subjects”. Clinical Nutrition29 (4): 413–23. doi:10.1016/j.clnu.2010.02.002. PMID 20189694.
  4. ^ Young VR (August 1994). “Adult amino acid requirements: the case for a major revision in current recommendations” (PDF)The Journal of Nutrition124 (8 Suppl): 1517S–1523S. 


chart by MUSCLEMAG
Compiled by Jacqui Hartley

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