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7 Muscle-Building Foods

These 7 healthy foods pack nutrients, boost energy, and build muscle. Add any of these foods to your meal plan and start seeing results faster!


  1. Almonds


Almonds contain not only protein but vitamin E that aids in muscle growth, Vitamin E has powerful antioxidants that fight free radicals which help your muscles recover from strenuous workouts. As with other nuts, almonds should be consumed in moderation. A handful of almonds as a snack should do the trick!


  1. Cottage Cheese


Cottage cheese contains casein, a slow-digesting protein which makes it ideal to eat before bed. This amino acid prevents your body from using your muscles as an energy source at night. Casein also helps you breakdown and absorb nutrients to build more muscle. Add one cup of this muscle building snack to your meal plan!


  1. Salmon


Salmon is an excellent protein-source and energy booster. Wild salmon is packed with omega-3-fatty acids, which helps speed up your metabolism and build lean muscle. If you aren't a fan of fish, then try a fish oil supplement.



  1. Brown Rice

Brown Rice is an excellent option for vegetarians that need more protein in their diet. Just like cottage cheese, it is a slow digesting protein that encourages muscle growth and reduces fat. Brown rice serves as a high protein booster during workouts that will last throughout the day.



  1. Eggs

Eggs are packed with amino acids that help build and repair muscles, making them a great post-workout snack. You can easily include eggs in your meal prep as a snack, or side dish. They are the perfect, quick source of protein to help you build lean muscle.



  1. Bananas

Bananas are the best pre-workout snack for muscle building. Not only do they give you a boost of energy but they contain potassium which helps prevent muscle cramping. Bananas have a low glycemic index which allows carbohydrates to be slowly released and aid in the process of muscle recovery. Build muscle and avoid a sugar crash with bananas!



  1. Quinoa

Quinoa is a plant-based protein that contains all nine essential amino acids. This superfood helps build muscle and packs a high-dose of protein. The magnesium in this grain helps with muscle contractions during workouts. Quinoa also increases your metabolism, helping you lose fat and gain muscle quickly.

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