LIST OF BEST 35 MUSCLE BUILDING FOODS & WORST FOODS FOR MUSCLE BUILDING.

 LIST OF MUSCLE BUILDING FOODS FOR A BETTER DIET PLAN

LIST OF FOODS THAT ARE GREAT FOR MUSCLE BUILDING

SRN	LIST OF FOODS TO BUILD MUSCLE
01	FISH
02	CHICKEN BREAST
03	EGG
04	CHOCOLATE MILK
05	OYSTER
06	COTTAGE CHEESE
07	ALMOND
08	QUINOA
09	WHEY PROTEIN
10	TUNA
11	OATMEAL
12	WHOLEGRAIN
13	TURKEY
14	BROWN RICE
15	AVOCADO
16	SPIRULINA
17	MILK
18	SALMON
19	APPLE
20	GREEK YOGURT
21	WHEAT GERM
22	CHICKPEAS
23	LENTILS
24	SPINACH
25	FERMENTED DAIRY PRODUCTS
26	BISON
27	CHIA SEED
28	BEET
29	SHRIMP
30	PORK
31	BEEF
32	BERRIES
33	EXTRA VIRGIN OLIVE OIL
34	EZEKIEL CEREAL
35	GRAPE
36	ORANGE
37	CANTALOUPE
38	STEAK
39	NA
40	NA

DETAILED  ANALYSIS  OF 20 BEST   MUSCLE FOODS 

01. FISH FOR BUILDING MUSCLE 

• Fish is a source of omega -3 -fatty acid which is good for our body.
• .Fish contains unsaturated fat which is good for muscle building people.
• Salmon is the best fish to eat for muscle building.

02. CHICKEN BREAST THE ULTIMATE MUSCLE BUILDING FOOD

• The 500gm chicken breast has enough protein to build your muscles.
• If you want to build muscle faster then consider eating chicken breast instead of other parts of a chicken.
• Chicken breast contains more protein than your daily need.

03. EGG IS THE BEST FOR MUSCLE 

• An egg is rich in high-quality proteins.
• Egg contains all 8 essential amino acids that are helpful in muscle building.
• It contains minerals like calcium, zinc, iron etc which are required for a growing muscle.

04.CHOCOLATE MILK FOR POST GYM WORKOUT

• You should drink chocolate milk after the gym workout.
• It increases your stamina &  increases your performance.
• Chocolate milk is a perfect combo of protein & carbohydrate.
• Carbohydrate gives you instant energy & protein builds your muscle.

05. OYSTER PREVENTS MUSCLE & JOINT PAIN

• Oyster is protein rich.
• It contains minerals like zinc, magnesium that helps in protein synthesis.
• Oyster is high in DHA omega 3 fatty acid.
• Omega 3 fatty acid prevents muscle & joint pain due to excess gym workout. 
•  Magnesium is good for muscle building.
• Zinc increases muscle stamina & maintains testosterone level.

06. COTTAGE CHEESE  FOR MUSCLE BUILDING

• Cottage cheese is slowly absorbed by the body.
• During muscle building, you need to consume foods that are slowly absorbed by the body.
• Cottage cheese contains casein protein. Casein protein is slowly absorbed by the body
• This protein promotes muscle growth in our body.
• Add cottage cheese to your breakfast, lunch & snack.

07. ALMOND THE APPETITE CONTROLLER 

• Almond is rich in healthy fats, protein, fiber, vitamins,anti-oxidants & minerals.
• It can control our appetite.
• If you are a gym going guy then eat almond before exercise.
• Eating almond with milk will help you to build muscle faster.
• Always drink one glass of milk with almond before sleeping.

08.QUINOA REPAIRS MUSCLE 

• Quinoa is gluten free, protein, mineral ,complex carbohydrate & fiber rich.
• Eat quinoa after the gym workout to repair muscle damage.

09. WHEY PROTEIN BUILDS MUSCLE 

• Whey protein is the best food to build muscle.
• It contains essential amino acids that are good for your muscles
• 50-gram whey protein is enough for a day. Eat whey protein before & after the workout for a better result.

10. TUNA  FOR HEAVY MEAL

• Tuna is full of nutrients and protein but low in calorie.
• You should eat tuna for a heavy meal.
• Tuna is rich in minerals like potassium , magnesium ,Iron & rich in vitamins like vitamin A,B6 &B12.
• Tuna fish boosts hunger
• Eating tuna every day is not good for you. Eat 2-3 times per week.

11.OATMEAL ABSORBS NUTRIENTS 

• Oatmeal is rich in vitamins,minerals & fiber.
• It is good for digestive health & metabolism.
• It helps the body in absorbing more muscle building nutrients from other foods.
• It is a complex slow burning carbohydrate and provides fuel to muscle for a long time.
• Eat oatmeal before going to the gym or eat before any major meal.

12.WHOLEGRAIN FOR MUSCLE STRENGTH

• Whole grain is rich in protein,fiber,vitamin B,zinc & magnesium.
• Protein is for muscle building and strength.
• Vitamin B fights against fatigue &the keeps the body in shape.
• Zinc is good for stamina & maintaining testosterone level.
• Magnesium builds & repairs muscle.

13.TURKEY BEST FOR LEAN MUSCLE 

• Turkey is rich in protein, minerals like phosphorous, zinc, selenium, iron & potassium.
• It also rich in vitamin-B & anti-oxidants.
• The bad part about turkey is it contains bad cholesterol and you should not eat an excess amount of turkey meat.
• Between chicken & turkey chicken is the best.

14.BROWN RICE PROVIDES NUTRITION TO THE BODY

• Brown rice is protein, fiber, magnesium,phosphorous rich.
• It is gluten free & highly nutritious
• Good for digestion and reduces cholesterol.
• Instead of eating white rice you can eat brown rice to build muscle.

15.AVOCADO FOR TESTOSTERONE

• Avocado is protein, minerals, vitamins, good fat & fiber rich.
• Avocado increases testosterone level in the body & helps in muscle building.
• This food takes more time to digest.
• Avocado absorbs nutrients from other foods.
• Eat avocado before workout and eat with major meals.

16.SPIRULINA FOR MUSCLE STAMINA

• Spirulina helps in muscle building & increases the stamina of the body.
• This is the favorite food of bodybuilders.
• It contains essential amino acids that are good for our body.
• Take advice from the doctor before taking spirulina.

17.MILK FOR BOTH VEG & NON-VEG MUSCLE BUILDERS

• Milk is good for muscle repairing.
• Milk is an appetite controller and should be taken after exercise to re-build damaged muscle due to exercise.
• 5 glass of milk per day is enough for you if you are a vegetarian. If you are non-veg then the 2-3 glass is enough.

18.SALMON FOR MUSCLE & TISSUE DEVELOPMENT

• Salmon fish helps in muscle & tissue development.
• It is good for metabolsism 
• It increases good  cholesterol level in the blood and reduces bad cholesterol in the blood.
• It is also known as body shaping food means it will give your body a good shape.

19.APPLE FOR MUSCLE STRENGTH

• Apple increases muscle strength.
• It decreases blood cholesterol level and increases blood flow to muscles.
• Eat apple before doing exercise and never eat apple before heavy lunch.

20. GREEK YOGURT FOR MUSCLE BUILDING

• Yogurt is calcium,protein & vitamin-D rich.
• Calcium strengthens bones of the body.
• Protein boosts muscle strength.
• High level of vitamin -D increases muscle strength.
• Eating yogurt with major meals is good idea if you are serious about muscle building.

LIST OF WORST FOODS FOR MUSCLE BUILDING

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