10 Muscle Building Foods That Will Get You Leaner & Stronger

When it comes to muscle building, getting leaner and stronger, what you eat on a daily basis, how you exercise, the amount of sleep and rest you get play a key role in that process. But you have to know that your overall diet is the utmost importance.

In order to build muscle and make gains you need to eat a wide variety of macronutrients on a daily basis and eat enough foods that will help your muscles grow. That’s why, I’m going to share with you 10 muscle building foods you should eat that will get you leaner and stronger.


Eggs are one of the best protein sources. Eggs contain high-quality protein, healthy fats and other important nutrients like B vitamins and choline.

Whole eggs provide a quick and easy to digest source of protein at 6 to 8 grams of protein per egg at the very low caloric cost of only 60 calories. That’s why eggs should be a part of your diet and for those looking to build muscle mass or burn fat.


To build muscle, there is no nutrient more necessary than protein. Chicken is important for building muscle due to its protein content. Evey 100 grams of this white meat provides you with a hearty serving of 31 grams of protein with only 4 grams of fat.

Chicken skin is mostly unnecessary fat, it’s a better idea to skip the skin and get your fat intake from healthier fat sources such as olive oil, nuts, and avocados.


When it comes to muscle building, getting enough carbohydrates is critical to boost your energy and help in muscles build up.

Oats are another staple muscle building food for those who are looking to build muscle, lose or gain weight. Oats are rich in “good” carbs that will provide a long-lasting supply of fuel to your muscles and boost your gains.

1 Cup of dry oatmeal has 307 calories, 5 grams of fat, 11 grams of protein and 56 grams of carbs, oats also contain essential nutrients such as iron, B vitamins, and fiber which is very beneficial to your health.

Brown Rice

Brown rice, like white rice is a good source of carbs. The only difference between them is that white rice provides less fiber and protein when compared to brown rice.

Both the varieties are helpful in gaining muscle. Rice is a great source of complex carbohydrates and fiber to fuel your body with glucose, it’s also an excellent source of magnesium that has been consumed for thousands of years.

Brown rice is a highly nutritious food. Each serving provides you with 216 calories, 45 grams of carbs, 24 grams of protein, 4 grams of fiber, and only 2 grams of fat.


Fatty fish is a great source of high-quality protein and important healthy fats. Although protein plays a key role in the muscle building process, omega-3 fatty acids also play an important role in muscular health and may even help increase muscle mass.

Fish is a high-protein food, which is also a source of essential fatty acids, vitamin D, zinc and other nutrients.

Just one 6-ounce fillet of salmon provides around 350 calories, 4 grams of omega-3 and 34 grams of high-quality protein to help you build muscle mass and stay healthy.


Beans provide you a very high-calorie punch so they are great for those who are looking to gain muscle mass effectively.

Beans are another source of both carbohydrates and protein that can be part of a diet for lean muscle gain. One cup of black beans provides around 227 calories, 40.8 grams of carbohydrates, 15.2 grams of protein, and less than 1 gram of fat.

Beans also contain a large amount of folate, vitamin K, manganese. and fiber making it a healthy and valuable choice to add to your diet.


Quinoa is an excellent source of carbs, calories and nutrients. 1 Cup (185 grams) of cooked quinoa provides around 40 grams of complex carbs, 8 grams of complete protein, 5 grams of fiber along with a healthy amount of magnesium and phosphorus.

Quinoa is also rich antioxidants and minerals. Eat quinoa post workout to repair and repair your muscles. Consider eating quinoa even in the hours leading up to working out, it will provide you with energy and allow you to push harder at the gym.


If you’re trying to build more muscle mass, getting leaner and stronger and you want to give your diet some extra support, start eating nuts!

You can consume around 200 calories by just eating a 1/4th cup of dry mixed nuts. It has a huge amount of protein and healthy fats that are perfect for gaining lean muscle mass.

The best part about consuming nuts is that the total calories of nuts come from a healthy distribution of protein, fats, carbs, and fibers, which may increase your daily calorie intake needed to build muscle mass.

Since they are very calorie-dense, just two handfuls per day as a snack can easily add more calories to your diet.

Greek Yogurt

Greek yogurt is an excellent source of protein, calcium and vitamin D which are good for muscles. Greek yogurt not only contains high-quality protein, but also a mix of fast-digesting whey protein and slow-digesting casein protein.

Greek yogurt is great for packing on muscle because it’s incredibly cheap and contains a ton of protein.

Consider eating greek yogurt as a snack, after a workout or even before bed due to its mix of fast- and slow-digesting proteins.

Whey Protein Powder

Getting enough protein on a daily basis is crucial to gain muscle mass and get leaner, bigger and stronger.

However, a lot of us can find it a little bit difficult to get enough protein on a daily basis. That’s why if you find it a little bit difficult and challenging to get enough protein through your diet, taking a protein powder supplement would be a great idea to boost your gains.

A scoop of the typical whey protein provides you with about 20-25 grams of protein (about as much as 100g chicken breast). That’s why, Whey protein supplements can be an easy way to reach your protein requirements on a daily basis.

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