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Top foods for building muscle.

Top foods for building muscle.

If you want to build muscle quickly, so it’s important to consume proper nutrition on a regular basis.

You have to be very disciplined in your life, especially with your diet. For muscle building, it is essential to consume high-protein foods, carbohydrates, and fats. Vitamins and minerals also play a huge role as they help people perform well during workouts.

In this article, we covered 7 natural food sources that can help you build muscle, and don’t worry, all of the food sources are budget-friendly. Let’s go :

Top foods for building muscle.

  • Whole egg.
  • Peanut butter.
  • Whole milk.
  • Cottage cheese.
  • Chicken breast.
  • Tofu.
  • Fish.

Whole egg.

1 whole egg contains 66 calories, 6 grams of high-quality protein that contains all the essential amino acids, 2 grams of carbs, and 5 grams of healthy fats.

Eggs contain cholesterol, which can help us make testosterone because testosterone is made from cholesterol.

You can safely eat 2-3 whole eggs in a day. But don’t eat raw egg because it contains the Salmonella bacteria, which can harm your body.

Peanut butter.

Two tablespoons (32g) of peanut butter contains 200 calories, 8 grams of protein, 16 grams of high-quality fats, and 8 grams of carbs.

You can consume peanut butter with a sandwich, add it to a banana shake, or mix it with oatmeal or porridge.

Consuming 2-3 tablespoons of peanut butter can provide an extra 200 to 400 calories. It is a calorie-dense food.

Whole milk.

Consuming 2 glass of milk per day contains 300 Calories and 16 gram protein.

1 glass of whole milk contains 150 calories, 8 grams of protein, 8 grams of fat, and 12 grams of carbohydrates.

Consuming 2 glass of milk per day contains 300 Calories and 16 gram protein.

Cottage cheese.

100 g of cottage cheese contains 265 calories, 18 g of protein, 20 gm of fat, and 1 gm of carbohydrates.

100 g of cheese contains high levels of saturated fat, so I would recommend limiting intake to 100 gm per day only.

Chicken breast.

100 grams of chicken breast contains 250 calories, 25 gm of protein, 1 gm of fat, and 1 gm of carbohydrates.

I would recommend avoiding fried chicken because its nutritional properties are lost during the frying process. You can eat boiled, roasted, or grilled chicken.


Tofu is a great vegetarian source, it contains 150 calories, 17g of protein, 2g of fat, and 3g of carbs per 100g serving. I recommended consuming only 100-200g of tofu.


100 grams of fish contains 120 calories, 20 gm of protein, 1 gm of carbohydrates, and 10 gm of fats.

Fish contains Omega-3 fatty acids, which can help reduce muscle soreness and inflammation, and promote faster recovery.

To reach your goal of gaining muscle, focus on both training and diet. Consistency in your training and diet also along with patience, are the key to achieving your goal.

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