10 Foods That Can Help You Build Mass


A good meal will come from the right food that can help you build mass. So, how can this be possible? We all know that eating a good and hearty meal will provide us with the necessary vitamins and nutrients that we need to help us maintain a healthy body weight. This is the theory behind eating food that can help you build mass. It supplies your body with the nutrients needed to promote an effective metabolism.

Along with taking in these healthy dishes, you have also got to do the right amount of daily physical activity. Eating will not help you build mass by itself. You have to bulk up with exercise and a good workout routine.

There are some great kinds of food out there that can help you with that goal. Protein, in particular, is one of the most important building blocks of muscle and is necessary for an effective training programme. If you want to build mass, you should make sure you get enough protein in your diet.

Some of the other kinds of food for building mass are:

1. Eggs

There’s a very good reason eggs are always a staple in almost every form of healthy diet. It contains a high and good amount of protein, chlorine, healthy fats, and B vitamins.

The most important feature of eggs, when it comes to building muscle mass is this: It has amino acids which, in turn, hold amino acid leucine that is very important for muscle gain.

Eggs are also full of antioxidants which help to rid your body of free radicals. You can generally find significant amounts of antioxidants in green leafy vegetables, but you will get even better results when you eat eggs. As you probably know, there are several different types of antioxidants, including beta carotene, lycopene, lutein, and zeaxanthin. Of course, most eggs are rich in one of these nutrients, which is why they are such an excellent source of nutrition, on top of building mass.

2. Lean Ground Beef

If you’re looking to build healthy muscle mass, then adding lean ground beef into your diet can be an excellent idea. Typically, lean ground beef is rich with all the nutrients necessary for muscle growth. These nutrients can include zinc, iron, and even B-vitamins—all of which play a crucial role in muscle development. Moreover, lean ground beef also contains high-quality protein and amino acids which can help promote muscle-building and preservation.

3. Almonds

Almonds can boost muscle-building efforts. Because these contain high levels of healthy monounsaturated fats and magnesium which can help improve protein synthesis and energy metabolism, almonds can also be a good addition to your balanced diet.

Also, almonds, as a part of your healthy snack, are rich in Vitamin E and antioxidants which can help your muscles recover faster after an intensive workout. Remember, quick muscle recovery after a strenuous training can be beneficial in building and maintaining healthy muscle mass.

4. Oysters

While they are not known for being a muscle-building food, oysters can be another food option for those who are looking to gain healthy muscle mass. Just like any other food, they are rich in zinc which is also another great mineral for protein synthesis, making them one of the top food options for muscle growth.

5. Sweet Potato

If you’re looking for a vegetable that can help you build mass, then sweet potato is an option. Compared with the regular potatoes, sweet potatoes contain fewer carbohydrates.

Moreover, sweet potato is rich in nutrients such as riboflavin, potassium, Vitamin A, folic acid, and many more. All of these nutrients can help replenish energy and improve the muscle-building process.

6. Oatmeal

Due to its low glycaemic index value, oatmeal can be a great food for building muscle mass. It provides your body the carbohydrates you need for your workout. Generally, having a low glycaemic index means a better nutrient profile, decreased hunger, and quick fat loss. In short, adding oatmeal to your diet can help enhance build and preserve muscles by being a constant source of carbohydrates for you.

7. Cottage Cheese

Eating cottage cheese can also be beneficial for muscle growth and development. While not many people are aware of this, cottage cheese is rich in pure casein protein which is excellent for muscle maintenance.
When you consume cottage cheese, you will feel fuller for a long time as the protein breaks down slowly, making it one of the best choices for building muscle mass.

8. Salmon

Food, Nutrition, Salmon (1)

The benefits of eating salmon are many. This fish is packed with heart-healthy omega-3 fatty acids that lower cholesterol and reduce the likelihood of heart disease.

Salmon is very efficient for muscle building because of the amount of protein that is present in every serving. For instance, a 3-ounce serving of salmon has around 17grams of protein. More so, the omega-3 fatty acids are needed for better muscular health.

9. Banana

Apart from their high level of nutrients, bananas are also good for you in other ways. The potassium in them helps to balance the water levels in your body. Bananas are also high in Vitamins A, C, and K. This humble fruit prevents muscle breakdown.

Bananas have a high level of dietary fibre. They also have high levels of dietary protein and complex carbohydrates. This makes it a filling and healthy snack, building only healthy muscles and not fat.

10. Spinach

Another food to be included in your diet is spinach. This vegetable is a good source of phytoecdysteroids, a class of chemicals which can help in the process of building healthy muscles. Also, spinach is rich in antioxidants which is a great deal if you want to lose fat and gain muscle mass.


Now that you are aware of all these different kinds of food that can help you build mass, it is up to you to learn how to incorporate these in your daily diet. It is a daily balance and struggle of eating the right meals, while also having the right exercise.

More than just a diet or a fad, it is a lifestyle. And, the next thing for you to do is build a menu centred on the basic types of food above.


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