12 Superfoods for Muscle Building

muscleBodybuilding does not necessarily have to be associated with large men in their bulky physique. It can simply mean aiming to get in a much better shape. And in addition to workouts, diet plays a major role in achieving your muscle building goals. But the following superfoods can help you in this regard.


It is by far the most nutritious, healthiest vegetable. To get the maximum nutritional value from this superfood, cook it briefly or blanch it. You can add it to your bowl of chicken. It can be enjoyed along with a fat free Italian dressing too.


Do you remember how Popeye chugs on spinach, and how he gets much stronger? Popeye knows just how important spinach is for muscle building with its calcium and vitamins content. It even helps prevent muscle cramping which may occur as you perform rigorous training.

Brown Rice

An excellent source of vitamins and minerals, brown rice also provides complex carbohydrates. This will absolutely help with your endurance as you go through your workout regimen.

Because of its versatility, you can prepare a brown rice meal however you like it. For instance, prepare it as a side dish. You can steam the rice and enjoy it with a pasta sauce. You can even spice it up with green pepper. Or better yet, you can enjoy it along with your skinless chicken breast.

Black Beans

They are equally perfect to help you meet your muscle building goals. Black beans provide caloric dense carbohydrate along with protein and fiber. It is also rich in Vitamins A, B, C, and K.

Moreover, it offers low saturated fat.


This is another way of adding flavor to your muscle building diet. Garlic is considered to be an ultimate spice for its strong flavor. You can have as much as you want. Use it liberally when making mashed potatos so you can skip the gravy. You can use it on almost any type of dish you can think of.


Like brown rice, potatoes are also rich in complex carbohydrates. While it contains plenty of vitamins and minerals, it is lacking in fat, which another good thing about it. When preparing potatoes, it is recommended that you leave the skin on. This will make it more flavorful. You can fry it, bake it, or mash it.


Almonds and walnuts specifically are a great source of healthy fat. Treat these nuts as snacks and never a meal, though. While they offer some benefits, you must only consume them in moderation. You can also add them to your chicken breast recipe or your tuna dish.

Olive oil

Both canola and olive oil contain low saturated fat. Use olive oil when frying your Cajun Seasoning covered tuna steak. And just like nuts, make sure you use olive oil in moderation.


An excellent source of fiber and minerals, lentils contain great amounts of carbohydrate that can help slow burning. It is recommended to munch on some lentils after your workout, so you can help your body replenish the nutrients it has lost during training.


A bodybuilder’s savior from otherwise bland food, salsa is low in calories and can be mixed with anything for added flavor. You can have it with your brown rice, tuna, chicken, or even with eggs.


Chicken does you a lot of good, but this also means you have to skip the tasty part. Go for the skinless and boneless chicken breast. Chicken on your diet will greatly complement your workout program.

It is rich protein content and contains low amounts of fat. You will benefit from this as you perform vigorous physical exercises. This is extremely helpful with muscle recovery as well.

There are plenty of recipe options to make chicken bodybuilding friendly. You can coat it with seasonings, and bake it. A Thai Peanut Chicken mixed with rice noodles offers a healthy treat. You can also make chicken kabobs or prepare some buffalo chicken.


Like Chicken, tuna can also provide you with nutrients. In addition, it contains omega 3 essential fatty acids which can help prevent coronary artery disease.

You can have tuna in a can or get yourself some fresh tuna steak. Make a burger with tuna, or mix it up with vegetables for a traditional salad. Take it easy on the dressing, though. When you go for the fresher option of tuna steak, sprinkle some Cajun seasoning and fry it.

Again, do not forget water.

When you are on a mission to build your muscles, it is very important that you are properly hydrated. An average person needs at least 8 glasses a day. If you are subjecting yourself to a more rigorous workout regimen, you will absolutely need more throughout the day.