No products in the cart.

7 Muscle-Building Foods You Need to Try

7 Muscle-Building Foods You Need to Try

Published by Programme B

Muscle-building should be getting easier. In Canada today, there are around 8,128 gym, health and fitness clubs, which is a 4.1% increase compared to two years ago. Top-rated supplements and anabolic steroids providers like are also getting more popular, as people look to elevate their performance and physicality, increasing their muscle tissue and body mass in a far shorter period of time. 

Building muscle, however, can just as easily be undone. One of the most important factors of a muscle-building regime is your diet – if you don’t eat the right foods to assist the process, then the results are not going to be adequately felt. Your muscles need to be both tested and nurtured, and the nurturing part is done predominantly through protein, B vitamins, and fibre. With this in mind, here are the 7 best muscle-building foods you need to try if you are setting off on a muscle-building journey in 2024.


Eggs are one of the most important foods for a muscle-building diet. This is because they contain healthy fats, high quality protein, B vitamins, and choline. All of these are incredibly important for muscle gain.


Any fatty fish is good for muscle-building, but salmon is a great choice to benefit your overall health. An 85-gram serving of salmon will give you 17-grams of protein, as well as omega-3 acids and several B vitamins.


Tuna is also a beneficial food. Per 85-gram servings, you will get 20-grams of protein and a high portion of other vitamins, including B12, niacin, vitamin A, B, and B6. According to a recent study, eating tuna regularly can also slow the loss of muscle mass, making it a good food for when you take prolonged breaks from the gym.

Greek Yogurt

If you are regularly making yourself protein shakes, greek yogurt is a must-include, as it contains whey protein and casein, with the former being fast-digesting and the latter, slow-digesting. When you mix fast and slow digesting dairy foods, research has shown that it can increase lean mass and further strengthen muscle tissue during your workout programme.


Soybeans should also be a regular food in your diet. With 86-grams of soybeans, you can glean 16-grams of protein, as well as several unsaturated fats and minerals. There are some great dishes that include soybeans, so get surfing the web and pick the ones that get your belly rumbling!


Something that won’t get your belly rumbling is oatmeal. This is a fairly bland meal, but it’s a popular choice for bodybuilders. This is because it is packed with protein, carbohydrates, and can provide you with sustained energy to get through your workouts. Plus, there are plenty of ways to dress it up and make it more interesting.

Nuts and Seeds

Lastly, according to a recent study undertaken by the USDA, just a handful of mixed nuts and seeds can provide you with 5-grams of protein, with unsalted peanuts offering 7.9-grams per ounce. This is why they’re a common staple in many fitness-orientated kitchens, and you should certainly endeavour to make them a staple in yours. 

A great way to digest nuts and seeds is by including them as a topping to your oatmeal in the morning. As well as some fruits like cherries or bananas. It might not sound exciting, but it will give you all the necessary fuel for your muscle-building journey!