9 Nutritious Superfoods to Build Muscle & Strength

Healthy Eating, Superfoods

The heavier weights you lift, the stronger and bigger your muscles grow. Correct?

It is true but not completely right.

Let’s fix it!

As you workout; you lift weights, you do various stressful and strength exercises. These activities slowly lead your muscles to damage.

Your muscles need to be recover. And here, nutrition and proper rest play an important role in the recovery and repair of damaged muscles.

In simple words… The harder you workout, the more repair you get and your muscles grow bigger as possible.

That’s why taking a proper diet and rest is as important as hitting hard in the gym.

Sleep is vital to rest your body. It improves growth and mental alertness.

And if you are taking 8-10 hours of sleep you are on the right track. You can also read these 69 Better Sleep Tips that improve your Sleep Quality.

Save this post to your fitness board to read later 🙂


Muscle Building Foods for Women

Nutrition is a worthwhile part of muscle recovery and growth.

A balanced intake of nutritious foods will help you recover fast and make you feel more energized throughout the day. And bodybuilding experts also accept this, they say, “Bodybuilding is 80% nutrition!

But if you are not sure what to eat, then this article is for you.

Where we are focused on vegetarian foods to improve your muscle-building and weight loss efforts. Here we’ve compiled a list of 9 highly nutritious foods that will help you build muscle and strength fast.

9 Superfoods to Build Muscle & Strength

1. Eggs

Protein: 7g/egg

Eggs are packed with nine types of essential Amino Acids, high-quality Proteins, right Fats, Riboflavin, Folic Acid and Vitamins like A, E, K, B12.

Additionally, Egg has Choline, a water-soluble Vitamin as an essential nutrient for repairing muscles. If you are a beginner then eating 2 eggs daily can boost up your muscle-building game.

2. Milk

Milk is loaded with almost all sorts of things necessary to muscle and strength build-up. It has two types of Proteins, Whey which is about 20% and Casein about 80%.

Milk is one of the best pre-workout drinks like low-fat chocolate milk. Take a glass of low-fat skimmed milk after the workout. Because Milk is better than any other artificial sports drink.

3. Quinoa

Protein: 14gm/100gm serving

Like eggs and unlike most grains, quinoa is loaded with all nine essential Amino Acids that your body can’t produce. Quinoa has more protein per cup than brown rice and Oats.

Quinoa known as American King of Grains is rich in Fiber, Nutrients like Calcium, Potassium, Phosphorus, Magnesium, and Riboflavin, Folic Acid, Beta-Carotene, etc. Include Quinoa in your cooking like Soups, Salads, etc.

4. Oats

As you know that Protein is the essential nutrition for building muscle mass. Along with Protein, Carbohydrates and good fats also play an important role in the muscle-building process.

Oats have a perfect combo of these three essentials. Oats also reduce cholesterol, boost energy, prevent heart diseases and diabetes. A steaming bowl of freshly cooked oatmeal is the perfect way to start off the day.

5. Spinach

Eating the Spinach is the ultimate way to build up strength and muscle mass. Many studies show that Spinach boosts up the conversion of Protein into muscle mass process.

Spinach is low in fat and cholesterol, and High in Niacin and Zinc. These green leaves are packed with protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.

A study conducted by Rutgers University says, “eating two pounds of spinach per day may increase muscle growth by up to 20 percent.”

Read More: 10 Foods That Give You Energy Fast When You’re Super Tired

6. Sweet Potato

Sweet Potatoes are one of the best Superfoods to build muscle and strength. As the nutrition part, It is pretty similar to the oats which you can intake to increase the consumption of carbs.

Sweet Potatoes are loaded with many nutrients and vitamins such as B6, C, E, D, and Iron, Copper, Magnesium, Quercetin. Eat them roasted or Grilled.

Read More: Losing Hair? Eat These 10 Foods for Hair Loss Recovery

7. Broccoli

Broccoli is one of the best food in all cruciferous vegetables that promote building muscle mass and boosts the energy levels. This green vegetable has a high amount of phytochemicals and anti-estrogenic indoles that fight the Cancer.

Additionally, Broccoli is low in calorie and high in soluble fibers.

8. Flaxseeds

Flaxseeds are one of the best plant-based sources of fibers, proteins, and healthy Omega-3 essential fatty acids as well. The best way to intake the flaxseeds is to use it in powder form.

You can use flaxseed’s powder in your Cereals, Soups, Salads, Smoothies, etc. Or you can intake this before heading towards the bed. Just add 1 tbsp flaxseed powder in the yogurt or milk.

Read More: Cleanse Liver: 10 Foods Good for Liver Repair and Detox

9. Almonds

Almonds are also considered good for a bodybuilding diet due to high Protein and Fiber content inside. This dry fruit is also packed with many antioxidants that help your body to fight free radicals.

Eating almonds lower the risk of high cholesterol and heart diseases. Eat one ounce or 28gms of almonds daily, soaked or roasted.

We prefer vegetarian food. But if you are non-vegetarian then you have many other options available, you can include in your diet.

No matter what you are(vegetarian or non-vegetarian), Water is essential for you. So try to drink plenty of water throughout the day and take a good sleep. Keep Smiling and be Happy. 🙂

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  1. Robb

    I have 6 eggs every morning scrambled in butter. A great muscle-building meal to kickstart the day!

  2. Sophia Evans

    Thank you for this amazing list!
    I’ve been an ectomorph, and always looking for new foods to help me gain weight and build muscle. Eggs have always been my favorite, but often times make me not want to eat anything. I’ll try including sweet potato and broccoli. Thanks!


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