Overall Health


Top 10 Food Gains for Muscle Gains

You’ve done the workouts. You train thrice a week. Yet you still don’t seem to be gaining the muscle to meet your goals. So where are you going wrong?

Achieving your “body goals” takes more effort than just training relentlessly three to four times a week. Coaches and nutritionists repeatedly emphasize this: part of the work happens in the gym, part happens in the kitchen. Healthy muscle gain does not materialize if nutrition is compromised.

So what does it take to get those “guns and buns”? Here is a list of food items that have been tried and tested to help fuel your muscle gains:


It is common knowledge that eating protein is the best way to build muscle. It is made up of amino acids that repair the tears in your muscle, caused by exercising; surrounding it, and filling the tears to build a stronger and bigger muscle.

Probably the simplest, most accessible protein source out there is eggs. They contain large amounts of the amino acid leucine, which has been found to be the most important in jumpstarting muscle building.


Consuming chicken over other meats is popular because it has less fat than others. However, choosing chicken breasts over other chicken parts would be most beneficial. It is high in protein, but low on calories. You can consume more protein without worrying about going beyond your caloric goal.


Dairy products are also good sources of protein. Recently, yogurt has gotten traction from health buffs as a popular go-to snack. It is known for its good flavor and probiotic benefits. Looking for a light snack that also gets your muscle gains going? Greek yogurt is the option for you. It has more protein and less sugar than regular yogurt. You can eat it plain, or even add it to your protein shake.


Tuna is one of the most inexpensive sources of protein. It also contains omega-3 fatty acids that have been backed by research as important in supporting muscle health, as it slows the loss of muscle mass that occurs with age.


Beef is a popular protein source. However, the leanness of the beef should also be taken into account. The leaner the beef, the more protein it has, the less calories it contains.


Almost every active person knows this supplement – Whey protein. It is the most popular when it comes to muscle gain. This is because of the amino acids it contains, such as leucine, isoleucine, and valine; leucine being important for muscle building. The versatility of this product in different recipes makes it the go-to supplement for muscle gain.


While most are familiar with the use of melatonin for aiding in sleep, not all are aware of its role in muscle growth. Found in Nowfoods – Melatonin, it has been proven to increase the production of growth hormones. Growth hormone helps regulate muscle growth, and also decreases fat mass. By association, then, melatonin assists muscle growth.


Vitamin E is a well-established antioxidant. It is important in the muscles’ overall health because it assists in the healing of a muscle after an intense workout. Good muscle healing, which can be gained by taking Nowfoods – Vitamin E-400, greatly decreases the body’s tendency for muscle wasting, something that we want to avoid if we want to build muscle.


Red beet powder contains antioxidants. Antioxidants, as previously discussed, are important for maintaining muscle health. MRM – Superfoods – Raw organic red beet powder contains all of the red beet powder you need to make sure that your muscles remain healthy, even as it takes a beating from all the intense training you do. Beet juice has also been found to improve blood flow, which means more nutrients are able to hit your muscles, resulting to better muscle growth.


As mentioned, proteins are made up of amino acids. While all of them are important to help you build muscle, leucine has been found to be the most helpful in muscle building. This is where BCAAs come in. These supplements help increase protein synthesis, allowing for increase in muscle growth.

Being a beast at the gym is only part of the fitness journey. Being mindful of what you eat is as much an important part. Taking that extra effort to find out what food is best to consume for your goals will have you hitting those goals faster, giving you the satisfaction of achievement, and motivating you to do more.