Three Muscle Building Foods for Men

Maybe you want to be a bodybuilder. Maybe you want to look like one. Or, maybe, you just want to build muscle for your health.

muscle building man

Whatever your motivation is, we know that you’ve logged some serious hours in the weight room.

Time in the weight room is good- but that isn’t all you need.

Eating right is a very essential part of the muscle building process. The body requires essential minerals that form the basic building blocks of our muscles.

That means that you have to change your eating habits to build muscle.

Here are a few of the essential muscle building foods:

1. Low fat dairy products

Low fat dairy products are high energy yielding foods that have essential nutrients.

Nutritional value

Some of the nutrients that are found in milk are calcium, magnesium, potassium, protein, vitamin A (Retinol), vitamin B12 and zinc.


1. Milk helps in strengthening of the bones.

2. Milk assists in the body’s growth and vitality.

3. Milk helps to increase muscle strength and nerve function.

When to have milk

Milk serves you best when you take a glass after a workout and also when you are about to go to bed.

Recommended daily intake

The recommended daily intake is about four servings.

2. Eggs

No one can deny the important role of protein when it comes to muscle building. In fact, the egg is among the most complete foods available.

Nutritional value

Eggs can carry up to 6 grams of protein and they also contain vitamin A,B,E, K, riboflavin, folic acid and all 8 amino acids.


1. Eggs provide essential amino acids to help to repair damaged muscles and also build the muscles.

2. Eggs help maintain muscle strength.

3. The choline found in eggs helps prevent cardiovascular problems.

When to eat them

You should eat eggs before the workout and early in the day.

Recommended daily intake

The daily recommended number of eggs that you should eat is 6 where you have 4 egg whites and 2 whole eggs.

3. Beans and legumes

Beans are a good source of both fiber and proteins.

Nutritional value

Beans and legumes generally contain proteins, carbohydrates, fats and fibres.


The fiber in the beans helps in maintaining a proper insulin response which is key to muscle growth since insulin aids proper absorption of nutrients.

When to eat them

Beans and legumes should form the main part of your diet especially if you are using any supplements.



  1. says

    Great recommendation regarding diet. a decent diet and program is therefore necessary once your attempting to place on muscle. If you’re still longing for nice exercise routines, then i like to recommend searching for this supplement.

  2. says

    Great recommendation regarding diet. associate honest diet and program is thus necessary once your creating a shot to position on muscle. If you’re still yearning for nice exercise routines, then i prefer to recommend yearning for this supplement.

  3. says

    Great post. And you are completely right – who is serious in bodybuilding must understand that correct eating habits are very important!
    From my experience most of people are working hard to build muscles but don’t eat correctly, because they don’t have established meal plans and don’t follow them, because they are worried it is difficult to cook tasty meals. But it is fairly easy. And when you find out how to cook tasty meals with those important ingredients you pointed out, you gonna love it and it will be much easier for you to follow the meal plan.


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