Any high protein food is good for building muscle but the high protein foods listed on this page have extra stuff in them that will help you build muscle faster so…

The 6 best foods to eat to build muscle fast…

1. Organic Beef

Organic Beef contains lots of CLA (or conjugated linoleic acid) which is basically a fat that helps you burn fat but many studies show how CLA helps you gain muscle mass - for example…

According to one study a group of men who took only 5g of CLA per day gained more muscle over 7 weeks than men who did not take CLA.

2. Eggs

Eggs have lots of GOOD cholesterol in them that helps you maintain your current testosterone levels and according to one study…

People who ate 3 whole eggs per day while on a muscle building workout plan gained twice as much muscle as the people who only ate 1 egg everyday.

3. Fish

Almost all fish like salmon, tuna, and herring are high in Omega-3 fats and people who have higher levels of Omega-3s in their diets reported greater levels of muscle strength than those who didn't include that much Omega-3s plus…

Omega-3s help your muscles recovery faster after workouts and Omega-3 fats increases muscle growth basically by helping your body use most of the protein you eat for muscle building.

4. Wheat Germ

Wheat germ is high in octacosanol and if you eat wheat germ about 30-to-60 minutes before your muscle building workout… The octacosanol in wheat germ will help increase your muscle strength and endurance during your workout plus…

This high-carb food source also has lots of protein in it.

5. Brown Rice

Brown rice is high in GABA (gamma-aminobutyric acid) and GABA will increase your growth hormone levels by up to 400%

6. Spinach

Spinach is high in a compound called beta-ecdysterone that increases your body's ability to use more protein for muscle growth by 20%.

More foods that build muscle…


Back to Top

1-35 of 56 Comments

Hi Adrian, I'm 34yrs old 5' an 204lbs,my BMI is 37.5 struggling to lose weight. want 2 gt down to 150lbs. by Dec.25 how can I lose stomach, build muscle, an lift butt it is flat?

September 15, 2016

Adrian Bryant

go here to do that

September 15, 2016


I am 27 years old.I want to increase my bidy weight 61kg and height 1.75m. So what kind of food is better for icreasing muscle

May 27, 2016

Adrian Bryant

protein is needed to build muscle AFTER lifting weights and yo just need to get enough protein in your diet to do that and not a single type of food

May 29, 2016


Hi Adrian, I am 61 years old and want to build some muscle. I work out my whole body three times a week and abs and core every other day. how can I make some muscle?

January 27, 2016

Adrian Bryant

start here

January 28, 2016


Hi Adrian just wanted to say that you are so helpful and a wonderful man, so many people are cashing in on advice that you are giving out for free. Might I add that it's fantastic advice! I'm a qualified fitness instructor but need to learn a lot more to get to where you are! Lol, you are an inspiration so thank you! Sending thanks from Ireland! God bless, from Katrina.

May 16, 2016


first I just wanted to say thank you for giving helpful FREE tips for dieting and workout plans. I have been on/off your website for almost 2 years and I'll say it's extremely beneficial.
Right now I am struggling with my weight. I would like to be a solid 185lbs with muscle and a tab bit or meat on my bones. Currently I am fluctuating between 170-175lbs throughout the week. I am 5'9. Everyone says i'm too skinny! When I look in the mirror I see where I have lost a lot of my hip and thigh ratio, but I workout and eat properly its just been really hard for me to gain any weight. I love the hip thrust and squat rack so I have seen good changes in my rear but, I still would like to gain a little weight in my lower body and continue working on my bum. any suggestions?
thank you.

May 26, 2015

Adrian Bryant

are you a guy or gal?

May 26, 2015


Young lady, 24

May 27, 2015

adrian bryant

go here

May 28, 2015


Hi adrian
Am so confused about whats best to eat right after a workout to gain muscles, should i take protein shake then after half an hour my meal? Or should i eat a full meal after the workout without these protein shakes? What will best work better to gain muscle mass

May 15, 2015

Adrian Bryant

does not matter when as long as you get enough total protein

May 17, 2015


Hi Adrian, I've been eating these foods and working out every other day since i seen this post in July and I've seen a significant difference in my muscle mass, I've gained 6 inches in bicep size since I started, thanks for the tips. It really helped.

December 20, 2014

Adrian Bryant

see 11-19 here

December 20, 2014


Hi, I'm 26yrs old 5'4" and 122lbs I am really fit but also very flat on the back side I have been doing squats, step ups, lunges, leg lifts, butt bridges, running, and walking everything I can think of to increase my butt muscles but to know end. I have recently started drinking whey protein and eating protein bars along with foods that are high in protein. I also take a multi vitamin. But my metabolism is through the roof always has been. Do you have any suggestions for me I h a ve wanted a nice round butt for so long and hsve worked so hard with so little to show.

August 20, 2014


Just keep doing what your doing lunnges and functional training will get you there.

October 25, 2014


I'm 63, usually athletic & active, but after a couple of surgeries that left me inactive for about 6 months I have found myself battling underarm yuckiness. It has been an increasing problem for several years but is at the point now that I am considering plastic surgery. I can live with the rest of my body drooping but not this! I am so embarrassed in bathing suits, etc.
It is really bad but I am willing to try anything and everything. Or should I just give in and have the plastic surgery (which I can't afford). Help!!
BTW, I am 5'6" and 140 lbs, BMI 24.

May 12, 2014

Adrian Bryant

see this

May 12, 2014


hey Adrian i am 17 and 6'1" i weigh 68 kg m going to the gym since a year almost and have seen good results but now i wanna gain some mass and build my muscles bigger so can you please help me out with a mass gain workout and diet?

February 06, 2014

Adrian Bryant

here you go

February 06, 2014

mojey flow

Hi im 26 male fit I have been hitting the gym everyday for a year I do a mix of heavy weights and some days kickboxing I suffer from being skinny fat the typical case of pop belly but lanky ass arms and legs I am also eating correctly I always have eating lean and clean (I used to skip meals) but I dont know what way to go I want a decent solid build not overly muscular because I wana be fot for the long hall but I wana lose this gut whenever I read stuff its either cut down calories to loose the fat but I wana keep the muscle I have built around my arms and chest so sometimes I dunno weather to knock back the protien shakes cause of calories etc advice please which way to go and what am I doing wrong if I eat well and train hard and my gut is still flapping

December 28, 2013


Hello. Im 5' 118lbs, 30 yrs old with 4 kids and i am a petite curvy woman already but I lose weight very easy and scared that if i work out too often that ill get smaller. However, i have a wedding in a few months and i am trying to lift my butt and tone my legs without losing my hips and i want to flatten my tummy. I have a slight shoulder injury im recovering from so weights arent an option right now but i have to get these results by Jan. As you know, as you age nothing is as firm or lifted regardless of your size. help!

October 19, 2013

Adrian Bryant

go here

October 20, 2013


Hi I'm 14 years old almost 15 and I am trying to get a six pack but no matter how much I work out it stays around a barely shaped six and I want to have a Shapley six pack any recommendations on how I could get one as quick as pssible

October 04, 2013

manpreet singh

Hi i am 22yearold my hight is 5.4ft how to long my hight?

August 11, 2013


Hi; I am a thin man, i am look for a little fatter and build muscles bigger and stronger

June 12, 2013


Hey Adrian,I am 43 years old 5'11 about 170.I would like to know if you could tell me what foods to eat on a daily basis to gain muscle.I know im supposed to eat every 3 hours but dont know what is best for me.I work out about a hour a day . Thank you

May 01, 2013

Adrian Bryant

see this diet to gain muscle

May 01, 2013

Hello Adrian, my name is Ramona and I am trying to build alot of muscle mass. I use to train while playing ball in high school and now that I have reached 30, I want my arms to be more defined as they were back then. I also want to start competing in the womens bodybuilding as well. I purchased some creatine supplement pills to help, but I don't know where to start. I am starting my workout tomorrow. I need some pointers.

January 20, 2013

Incorrect please try again Created by Adrian Bryant

Many People (like these here) have used to Look Better Naked.

Even Models seek out Adrian's advice and Doctors use Adrian's unique techniques to help their patients lose weight fast and his new YouTube Channel already has over 38 Million views!

Contact Adrian

Get These Free Videos…

(Offer Expires in 0:60 Seconds)

  • Lose 22 Pounds in 23 Days with the Emergency Diet.
  • How to Lose 20 Pounds in 30 days with a Bed Sheet.
  • How to Get a Flatter Stomach in 60 Seconds using a chair. en Espanol
About | Contact | Privacy Policy | Disclaimer | Sitemap
Write for / Become a contributor
© 1996-2013