How to Build Muscle: Top 22 Muscle-Building Foods

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If you’ve been working out for quite some time but you’re still wondering how to build muscle, I’m here for you, my friend. In today’s post, I will share my top 22 recommendations for muscle-building foods that will help you so much in your journey. I’ve taken into account the fact that there are people who don’t eat meat, so you will also find vegetarian muscle-building foods on my list.

Additionally, I will share some of the most common mistakes people make when it comes to building muscle, and why they often fail to achieve their goals. It’s worth mentioning that I’m not a professional trainer or anything like that. However, I’ve worked out for a few years, and I’ve made a myriad of mistakes during my journey. Luckily, now I know what to do and what not to do in my workouts, eating plans, and lifestyle, in general.

woman building muscle at the gym


How to Build Muscle: Top 3 Common Mistakes

You don’t eat enough

Let me share a secret with you. You need to eat. Whether you want to build muscle or want to be healthy, you must eat. Don’t starve yourself because this won’t help you in any way, and you will most likely experience some health problems.

Eating nutritious and healthy food during your muscle-building journey is extremely important. Without giving your body enough fuel, you won’t be able to perform well at the gym, and you will see minimal gains.

On the other hand, if you consume enough food, you’ll feel so energetic and good about yourself, you will surely smash the gym every time. Please, don’t believe that carbs are bad for you and will make you fat. That is wrong on so many levels. I have an article about this topic, and I strongly recommend you take a look at it. In the next paragraphs of this piece to find out the top 22 muscle-building foods, you should add to your diet.

how to build muscle with food

You’re doing the exercises wrong

There’s nothing embarrassing about this, and we’ve all been there. We go to the gym, and we start doing some weirdly-looking exercises just because we’ve heard they’re effective. Or we start lifting weights that are way too heavy, which results in a wrong and dangerous! performance of the particular exercise.

To avoid this, you should first educate yourself on how to perform the exercises you want to try in a correct way. If you feel pain and feel uncomfortable doing them, then you probably need to work on your technique. My advice is to watch numerous YouTube videos because this way, you’ll not only hear about the right performance, but you’ll also see what the perfect form looks like. Make sure you watch videos created by professionals.

Once you master your favorite exercise, you will be one step closer to finding the answer on how to build muscle. Also, don’t forget about the mind-muscle connection since this is one of the best ways to feel greater tension in your muscles while working out.

how to build muscle

You’re doing too much cardio

Even though cardio is really good for you (I rarely do cardio but whatever), you should be careful with it when it comes to building muscle. If you do cardio-only workouts more than two times a week, you’re risking a loss of muscle size.

You should either be doing 1-2 cardio-only workouts a week or low-intensity cardio sessions after your strength training. A low-intensity session means walking on the treadmill or climbing on it. It’s important to remember that heavy workouts also help you to burn fat effectively.

How to Build Muscle With the Top 22 Muscle-Building Foods

As mentioned in the previous section of my How to Build Muscle article, eating is an essential part of the muscle-building process. You should eat nutritious food on a daily basis. This way, you’ll be full of energy and will see results much faster. In the following lines, I will list the top 22 muscle-building foods I recommend you to add to your everyday eating plan.

muscle building foods chickpeas

  • Eggs
  • Chicken Breast
  • Beef
  • Cottage Cheese
  • Salmon
  • Peanut Butter
  • Beans
  • Quinoa
  • Pork Tenderloin
  • Lentils
  • Rice
  • Potatoes
  • Greek Yogurt
  • Protein Powder
  • Chickpeas
  • Tofu
  • Brown Rice
  • Tuna
  • Mixed Nuts
  • Turkey Breast
  • Oats
  • Bananas

How to Build Muscle: Final Words

All in all, building muscle certainly takes time. Nonetheless, you shouldn’t give up, and you need to keep going. Make sure you follow the advice I gave you and add at least half of the foods listed on my muscle-building list. I promise you that you’ll notice an improvement in no time.

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