The 10 best foods for building muscle

When you think of foods for building muscle, what’s the first nutrient that comes to mind? it´s more than just increasing muscle protein consumption. 

1. Mango

Working out is really demanding for your body so mangoes open the floodgates for free radicals and oxidative stress to wreak havoc.

2. Chia seeds

They are tiny but you better don’t underestimate them because they are packed with omega-3 fatty acids, which means they are a natural anti-inflammatory—great for helping your muscles recover after a workout.

3. Sweet potato

Sweet potatoes are a powerhouse of nutrients, from carbohydrates to minerals to antioxidants. Also, they’re low on the glycemic index, they can help prevent blood sugar spikes (and therefore weight gain).

4. Garbanzo beans (Chickpeas)

Garbanzo packs roughly 9 grams of protein and 27 grams of carbs per half cup—a really good combination that is great for pre-workout fuel and post-workout muscle building. They are also rich in iron, providing about 15% of your daily value.

5. Greek yogurt

Greek yogurt is packed with protein, particularly casein, which is one of the best types for your body to leverage to build muscle. And since it has a high protein count, yogurt is a great food to keep you full and avoid unnecessary snacking.

6. Eggs

With only 6 grams in one egg, these are a good source of high-quality, muscle-building protein.

7. Tart cherries

This superfood is well known for its anti-inflammatory properties.

8. Salmon

Salmon is a great source of Omega-3 acids and a study by the Journal of Sports Science and Medicine found that guys reported less post-workout muscle soreness when their body was full of omega-3 acids compared to guys who were low in the nutrient.

9. Quinoa

Its main benefit comes from its ideal balance of carbs and proteins. Quinoa has all essential amino acids; quinoa is considered a complete protein, meaning it maximizes muscle protein synthesis post-workout.

10. Maca

This plant grows in the Andes; this tiny herb will knock you out with nutrients. Maca is rich in phytonutrients, amino acids and a variety of vitamins and minerals.