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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…



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1-40 of 49 Comments
lee

hello,
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

Oleche

Young lady, 24

May 27, 2015

adrian bryant

go here

May 28, 2015

Batool

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

Cody

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

alicia

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

Anthony

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

October 25, 2014

Angela

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

richard

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

Fe

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

Destin

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

jiddo

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

June 12, 2013

Jeff

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

kynmonkai@yahoo.com

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

Adrian Bryant

start here

January 21, 2013

maar

Hi Adrian, I am trying to built muscle, I will eat 4 eggs daily, but I dont know if I have to eat the yolks too.

November 29, 2012

Adrian Bryant

the egg yolks are fine

December 01, 2012

Mary

I am 61 years old. In good health. I do not take any meds. I do not smoke. I drink wine and vodka once Ina while. I am 5'5" and weigh 145. I am thick around my waist. I used to workout but haven't in about a year. Will your plans work for me? Can I ever hope to be lean and strong and flexible again? Or is my age against me now?

November 21, 2012

Adrian Bryant

age is not a problem but for you start here

November 23, 2012

Lala

Hi Adrian, I need your help. I am only 5 feet tall, and weigh 165 give or take. I have a big butt, big breast, and I have curves. The only thing about this is that all areas need to be toned. I also need my arms toned, and my inner thighs. I also have kids therefore leaving a few stretch marks, and excess belly fat with love handles. In other words, I guess I need a new me=). Adrian, is there any hope for me and all of these problem areas? Thanks in advance for any helps you provide, it is greatly appreciated.

October 06, 2012

man-e

Bro i'm 5ft 11in , 141 lbs . I've done everything to gain some mass but didn't achieved a thing. Help me out plzz

August 16, 2012

tim

hi im 5 10 and about 186 but its mostly just stomache fat! It really doesnt seem to many people when i tell them that im over weight but when i take my shirt off it looks like im about 210 lbs. my arms are pretty well in shape but i have done everything for my stomach. What diet should i go on? I need to loose all this extra fat! it is gross i need help asap

July 21, 2012

danny

P90X

April 20, 2013


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