Muscle-Building Foods you should Know

Did you know that over 700 muscles make up the muscular system in the human body? Muscles are attached to the bone structure of the human skeleton. They are responsible for the movement of body parts. Each muscle is manufactured with tendons, blood vessels, nerves, and skeletal muscle tissue. Let’s talk about some types of muscle.

Types of Body Muscles that should be Built

Visceral Muscle

Commonly referred to as “the involuntary muscle,” this muscle is found in intestines and related blood vessels. Its purpose is to contract and ease the movement of food through the digestion process. The visceral muscle, when seen under a microscope, is uniform and smooth.

Cardiac Muscle

The cardiac muscle is an involuntary muscle which makes up the cardiovascular system. It’s a natural pacemaker for the heart, and it controls the contractions of muscle cells. The cardiac muscle is a self-stimulating auto rhythmic muscle.

Skeletal Muscle

The skeletal muscle, the only voluntary muscle in the body, is closely attached to the bone structure. Skeletal muscles are striated, just like cardiac muscles.

The repair and building of muscle tissue never stops in the body. It is even impossible for the body to function without constant muscle-building, and for this to happen, certain nutrients are required. Let’s take a look at foods that aid the muscle building process in the human body.

Which Foods Build Muscles?

Fish Oil

Fish oils contain fatty acids that help the body in constant metabolism. It is anti-inflammatory and it repairs muscles near the joints.

Mixed Nuts

Eating a handful of nuts every day after a workout session is one of the best ways to enrich the body. Protein and fats in nuts are essential for the repair of muscles.

Whole Eggs

Eggs are an essential part of a healthy diet because they adequately provide vitamins, proteins, and iron. They contain a number of necessary ingredients that the body requires for muscle building.

Wild Salmon

Wild salmon is delicious and bursting with healthy fats, protein, and other nutrients. Protein is required by the body to keep up the metabolic process. For each 100-gram serving consumed, about 20 grams of protein is obtained. Good deal, isn’t it? Wild salmon is also an excellent source of omega three fatty acids.


Yogurt is probiotic, and it also helps build muscles. Plain low-fat yogurt is a fantastic snack to added to one’s diet. The healthy fats and bacteria in yogurt are essential for many body functions.

Extra Virgin Olive Oil

Olive oil is rich in good fats — monosaturated fats that prevent heart disease. Extra virgin oil olive is also rich in polyphenols. Adding it to your salads is a good way to enjoy its benefits.


Broccoli is low in calories and bursting with dietary fiber. Vegetables like broccoli reduce body fat to enable muscle building.


Spinach is a rich source of copper, zinc, iron, and other minerals that increase red blood cell count in the body. This fuels the body to manage muscle building.


Turkey, is just perfect for a muscle building diet, providing protein and reducing fat.


Berries are rich in antioxidants which the body requires for the repair of oxidative damage caused by free radicals. Berries are rich in dietary fiber and minerals that help prevent cancer and other chronic diseases.

Flax Seeds

Flax seeds provide protein and fiber to the body.

Adding at least a tablespoon of flax seeds into your daily diet will do some good to those muscles.

Cottage Cheese

Cottage cheese is bursting with protein and fats. It contains casein, a protein that digests the slowest, thereby releasing energy slowly to carry out metabolic procedures.


Bananas contain iron, protein, and fiber, making them a rich source of energy. Bananas replenish the body, and they’re a reliable post-workout snack.

Brown Rice

Now, this far a from the protein celebration, as brown rice has got only 5 grams of protein per cup (195 grams), however, it has the carbohydrates required to fuel workouts. Eating it an hour before exercises does some good. It enhances harder exercises, and it provides the body with a greater stimulus for muscles to grow.


The body requires protein to build muscles, and most protein sources are high in fats. So to obtain protein and do without fat, bison can be eaten. It’s a safe alternative. It contains just 2 grams of fat per a 3.5-ounce serving.


Oats add some dietary fiber to diets, keeping the stomach muscles functioning properly and staying healthy.


Quite easy to cook, tasty, and contains 16 grams of protein with little fat in a 3-oz serving, mahi-mahi can do your muscles some benefits. Simply grill it up and serve it with some lime and cilantro to enjoy.


Cooked quinoa contains about 40 grams of carbs per cup (185 grams), together with 8 grams of protein, 5 grams of fiber and some amounts of magnesium and phosphorus. Magnesium and phosphorus are vital for the functioning of muscles and nerves, both of which are used every time you move

Red Meat

Red meat is super at providing protein and minerals. It’s got vitamin B12 and trace minerals that are essential for muscle repair.


Some great amounts of vitamin E, phosphorus, and magnesium can be got from half a cup (about 172 grams) of blanched almonds. It contains some proteins too, about 16 grams. Phosphorus, as present in almonds, helps the body use carbohydrates and fats for energy at rest and during exercise. As fascinating as this point may sound, almonds should be consumed in moderation because of the high-calorie content. Half a cup of blanched almonds contains more than 400 calories.


Venison is lean, rich in protein, and tasty. Just 3 oz of venison has got a whopping 31 grams of protein with little fat.


Tempeh is one of the most nutritious of all soy products, supplying 41% of the recommended daily protein need with only 3.7 grams of saturated fat.


Tofu, often used as a meat substitute, is produced from soy milk. A half-cup (124-gram) serving of raw tofu contains 10 grams of protein, 6 grams of fat and 2 grams of carbohydrates. How amazing! Tofu provides calcium too, making it important for proper muscle function and bone health.

Pork Tenderloin

Pork tenderloin, unlike some other pig products, is relatively lean and bursting with protein, making it a fabulous muscle-building food.

Muscle Facts!

  • 200 muscles are used in taking one step.
  • It takes half as long to gain muscle than it does to lose it.
  • Humans are born with all the muscle fibers they will ever have.
  • Muscles make up 40% of the total body weight.
  • Fingers do not have muscles in them.
  • There are over 600 muscles in the body.
  • Blinking is a muscle contraction that takes place more than 16,400 times a day.
  • A cubic inch of muscle weighs three times more than a cubic inch of fat.
  • Muscles contract involuntarily when one is cold.
  • The strongest muscle is in the jaw, and it is used for chewing.
  • It takes 17 muscles to smile and 43 to frown.
  • The only muscle that never tires is the heart.
  • The gluteus maximus is the largest muscle in the human body.
  • Muscles cannot push, they can only pull.
  • The smallest muscles are found in the middle ear.
  • There are over 120 muscles in the spine.
  • The eye muscles move more than 100,000 times a day.