Explore The 13 Best Superfoods For Muscle Gain



Published on: 27-Mar-2024


10 min read




Lalita Vishwakarma


Explore The 13 Best Superfoods For Muscle Gain

Explore The 13 Best Superfoods For Muscle Gain

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Superfoods have been gaining popularity in recent years, and for good reason - they are packed with vital nutrients that can help improve our overall health. Regarding muscle gain, incorporating superfoods into our diet can be especially beneficial.   

They provide the nutrients necessary for muscle health and recovery and can also help achieve optimal nutrition during intense training and recovery phases. This article will explore the 13 best superfoods for muscle gain and how they can help you achieve your fitness goals.  

Table Of Contents    

  1. 13 Best Superfoods For Muscle Gain     

  1. How To Build Muscle Naturally?   

  1. How To Gain Muscle Fast?   

  1. Dietitian's Recommendation 

  1. The Final Say   

  1. FAQs    

  1. References   

13 Best Superfoods For Muscle Gain     

Superfoods have become a buzzword for those interested solely in nutrition and improving the quality of their diet. They are essential sources of nutrients that provide the foundation for maintaining muscle health and optimal nutrition during intense training and recovery phases. Here are the 13 best superfoods for muscle growth that you should include in your diet are 

1. Eggs     

Eggs are one of the best superfoods for building muscle fast because they contain high-quality protein that helps in muscle recovery. They are rich in amino acids called leucine, which is especially important for maximising protein synthesis in your body and gaining muscle mass. These also contain several other nutrients, including phospholipids, omega-3 fatty acids, cholesterol, and Vitamin D, that help build muscle.  

2. Fish     

Fish has been included in the list of superfoods for building muscle mass. 85 grams of salmon contains approximately 17 gm of protein and 1.5 gm of omega-3 fatty acids. It also contains high amounts of vitamin A and several B vitamins, such as B12, niacin, and B6. These acids play a key role in muscle health. Studies have shown that taking 2 grams of omega-3 fatty acid supplements daily may help build muscle mass.    

3. Chicken     

For non-vegetarians, chicken is the best superfood for gaining muscle mass. It provides approximately 26.7 grams of high-quality protein per 85 grams (3 ounces). Chicken also contains high amounts of vitamin B, niacin, and B6. This vitamin may help your body function properly during physical activity, which is necessary for optimal muscle gain. A 2018 study found that eating high-protein foods like chicken after exercise can promote fat loss while increasing muscle mass and strength.     

4. Greek Yogurt     

Dairy products are rich in a healthy blend of fast-digesting whey protein and slow-digesting casein protein. However, this is different for all dairy products. For example, Greek yoghurt typically contains around double the amount of protein found in regular yoghurt. While it can be consumed as a snack at any time of the day, it might be more advantageous to have it after exercising or before going to bed, as it comprises a combination of fast and slow-digesting proteins.   

5. Soybeans     

Soybeans are a great source of healthy, unsaturated fats and protein. Just half a cup (86 grams) of cooked soybeans contains 16 grams of protein. They are also rich in key vitamins and minerals like vitamin K, iron, and phosphorus. Iron is essential as it helps with organ function, bone function, and muscle building. Iron stores and transports oxygen to blood and muscles, which is crucial for proper body function. However, not getting enough iron can lead to impaired body functions.  

6. Cottage Cheese     

A single cup of low-fat cottage cheese weighing 226 grams contains 28 grams of protein, including generous amounts of leucine, a crucial amino acid for muscle building. Like other dairy products, cottage cheese has various fat content options. Cottage cheese with a high-fat content contains more calories, so it's essential to pick the type that best suits your calorie requirements.  

7. Pulses and Beans     

Different types of pulses and beans can be part of a muscle-building diet. Popular varieties of beans, such as black beans, pinto beans, and kidney beans, contain about 15 gm of protein/cup (about 172 grams) of cooked beans. In contrast, popular pulses such as red, Bengal, green, black, etc., contain about 20 to 24 g of protein. Plus, here are some great sources:    

  • Fibre    

  • Vitamin B    

  • Magnesium    

  • Phosphorus   

  • Iron   

8. Quinoa     

Protein-rich foods are essential for building muscle, but fueling your activity with carbohydrate foods is also important. Cooked quinoa is an excellent option as it contains about 40g of carbohydrates per cup (185g), 8g of protein, 5g of fibre, and high amounts of magnesium and phosphorus. Magnesium is essential for muscles and nerves' proper function during every movement. Therefore, quinoa can be considered a quick muscle-building food due to its high nutritional value.  

9. Chickpeas     

Chickpeas, or garbanzo beans, are a good source of carbohydrates and protein. One cup (164 grams) of canned chickpeas contains 45 grams of carbohydrates, 15 grams of protein and 13 grams of fibre. For many plants, the protein from chickpeas is considered lower quality than animal protein. However, it can be part of a balanced diet to build muscle mass.     

10. Peanuts     

Peanuts are a great source of protein, fat, and carbohydrates. A single ounce (28 grams) of peanuts contains 7 grams of protein, 6 grams of carbohydrates, and a significant amount of unsaturated fat. This serving size also contains approximately 166 calories (about 13 minutes of running). If you struggle to consume enough calories to build muscle mass, eating peanuts can be an excellent way to get the extra calories and nutrients that your body needs.  

11. Tofu     

It is a plant-based protein that can be used as a substitute for meat. It is made from soy milk and is a good source of protein, healthy fats, and carbohydrates. Raw tofu, measuring half a cup, contains about 10 gm of protein, 6 gm of fat, and 2 gm of carbohydrates. Additionally, tofu is rich in calcium, which supports your bone health.  

12. Milk     

Milk is made up of proteins, carbohydrates, and fats. Some proteins digest quickly, and some digest slowly. Drinking milk while doing weight training may help you build more muscle and get stronger. You can also drink turmeric milk which is also known as “Golden Milk” to boost your muscle building process. 

13. Almonds     

One ounce (28 g) of roasted almonds contains 6 grams of protein and high amounts of vitamin E, magnesium, and phosphorus. Phosphorus helps your body use carbohydrates and fat for energy at rest and during exercise. Like peanuts, almonds are high in calories and should be consumed in moderation.  

How To Build Muscle Naturally?  

 You can gain muscles naturally by following the given tips: 



Eat Protein 

Include lean meat, chicken, eggs, fish, legumes, and low-fat dairy products in your diet. Snack on yogurt, granola, nuts, seeds, quinoa, and protein bars. 

Eat Frequently 

Consume six small meals a day instead of three large ones to provide a steady stream of fuel for muscle recovery. 

Start Lean 

It's more effective to build muscle on a lean body than to convert fat into muscle. 

Increase Calories 

Gradually add more calories to your diet as you increase exercise intensity and weight lifted. 

Eat Carbohydrates 

Carbohydrates provide energy for bulking and muscle recovery. 

Vary Your Workout 

Train frequently with a variety of exercises to prevent muscles from adapting. 

Get Enough Sleep 

Allow your body to recover by getting sufficient sleep. 

How To Gain Muscle Fast?  

Patience is the key, especially when it comes to muscle gain; changes take time. If you're looking for faster and healthy muscle gain, then you should consider the following pointers while planning for it:    

1. Increase Training Volume  

Training volume is a major factor in hypertrophy (muscle volume growth). To increase volume, you may need to go lighter than you assume. To get the volume your muscles need, perform three to six sets of 10 to 20 reps on each of your lifts.    

2. Reduce The Rest of the Intervals Between Sets  

It is preferable to set the timer to 30 to 90 seconds after lifting for hypertrophy. This will encourage rapidly releasing muscle-building hormones (including testosterone and human growth hormone) while ensuring your muscles are fatigued.    

3. Eat More Protein To Gain Muscle  

Protein rebuilds muscles that have been broken down by strength training. When weighing protein intake to solidify recovery, the more complex your lifting workouts are, the more critical muscle-building foods become.   

4. Concentrate On Calorie Surpluses Rather Than Deficits   

It can be challenging to adapt to not counting calories for weight loss when trying to gain muscle mass quickly. To achieve this, you must consume more calories than you burn daily. When your body senses a calorie deficit, it reduces the likelihood of building new muscle.  

5. Snack On Casein Before Going To Bed   

Casein protein has long been a popular choice for bodybuilders because it is slowly absorbed into the bloodstream. This means it provides essential amino acids to improve muscle strength. Consuming casein protein right before going to bed can increase your circulating amino acid levels for up to 7.5 hours, helping to build your muscles while you sleep.  

6. Increase Your Sleeping Time   

Muscle recovery requires more than just proper nutrition. It also requires about eight hours of sleep. During sleep, your body produces growth hormone that helps with muscle growth and controls cortisol, the stress hormone.  

7. Try Creatine Supplementation  

Creatine does not directly promote muscle growth. However, the natural compound effectively promotes muscle growth by improving performance during high intensity lifting workouts. Researchers concluded that taking creatine supplements can help you lift 14% more reps than you could without them.   

Dietitian's Recommendation  

It takes time to build muscle mass, but you can do it quickly with the right strategy. Maximise your workout time with challenging workouts. Make sure your diet contains enough calories and protein for muscle growth. Get enough sleep and give your muscles time to recover. Consider taking supplements such as creatine, whey, and more that boost strength, energy, and power. For faster results, set a goal and train each muscle group 2-3 times a week. These tips will make your workouts more effective and help you build muscle faster.   

Dt. Lavina Chauhan  

The Final Say  

Building muscle mass is a slow process that takes months or years, not days or weeks. To gain weight, you need to eat more and stimulate muscle growth. Many foods can help you build muscle. Many are high in protein, which helps your muscles recover and grow after physical activity. Carbohydrates and fats are also important to fuel training and physical activity.  

You can include the superfoods mentioned in the blog to strengthen your muscle mass. However, if you have any medical condition or allergy then consult your doctor and dietitian before incorporating any new food into your diet. For more information on health and nutrition you can visit ToneOp! 


1. Should you eat superfoods to build muscle?    

 Muscles aren't just built in the gym. You need the right fuel to grow, and nutritious foods like superfoods can play an important role in helping you reach your muscle mass goals. Superfoods are not the only source of muscle-supporting nutrients, but they are one powerful way to improve muscle health.   

2. Is rice good for bulk?    

Yes, Brown rice can be consumed for increased muscle growth because it contains complex carbohydrates, fibre and protein essential for physical activity and health. Cooked brown Rice contains just 6 grams of protein per cup and the carbohydrates your body needs for physical activity.   

3. Does milk help muscle growth?    

Yes, milk contains a good amount of proteins, which play a very important role in muscle growth, as discussed in detail above.   

4. Which foods should you avoid when building muscles?  

Some foods that you should limit if you are focusing on muscle gain are:  

  • Refined carbs  

  • Foods containing high sugar  

  • Processed meat  

  • Alcohol  

5. Name the foods that build muscle without exercise.  

It is not good to depend solely on food to build muscles, as a workout plays an equal role in maintaining them. It is important to do 20 minutes of exercise to gain muscle mass. For muscle growth, you can include foods with high protein content, like eggs, chicken, milk, nuts, and seeds, in your diet. 

6. What are some superfoods for weight gain? 

The foods that help in weight gain include the following: 

  • Peanut butter 

  • Cereal bar 

  • Dairy products 

  • Potatoes 


About ToneOp 

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp. 

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