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To maximize your gains, make sure to include these meals in your weekly menu.

There are countless meals that can aid in muscle growth.

But what if you were limited to choosing just five things that you could eat forever? In that instance, you would want foods that may assist in meeting a variety of nutritional requirements to prevent muscle loss. Those needs include:

- Protein helps muscles and other tissues grow and repair.

Phytonutrients, vitamins, and minerals to support overall health - Overall nutrient dense calories to offer enough energy - Fats to promote healthy hormones and prevent inflammation


The winner for the best overall food for muscle gain is salmon. Omega-3 fatty acids and protein are both key nutrients for sustaining your energy levels and supporting the development and repair of muscle tissue. Diverse methods of preparation exist for salmon. Salmon is also rich in essential minerals like selenium, vitamin D, vitamin B12, niacin, and vitamin D. There are countless health benefits of salmon, such as lowered cholesterol and improved cognition. If fish wasn't your thing—and some people aren't—you could also choose grass-fed meat.


Eggs are a close second to salmon in terms of the amount of essential elements for muscle growth. They can be prepared in many ways, which keeps things interesting. Approximately 7-8 grams of protein are also present in each egg, in addition to vitamins, minerals, and omega-3 fatty acids. Eggs for breakfast are also linked to a lower risk of binge eating later in the day, according to studies.


Almonds offer the widest variety of nutrients of all the nuts that have ever existed. This nut is ideal for building muscle. Almonds, which are rich in protein and fiber, make you feel full while healing aching muscles. They also have a ton of good fats that give you energy, calm joint pain, and fulfill your hunger.


The greatest choice among all available starchy carbohydrates is sweet potatoes. They are simple to create and tasty to consume. With their complex carbs, vitamins A and B, and fiber content, sweet potatoes can help athletes on a diet feel satiated and full. They can be used at any meal, including pre- and post-workout.


For many people, this fruit is a go-to choice. They are a good source of carbs, electrolytes, and fiber and make a great post-workout meal. Numerous phytonutrients that the body need are present in their skin. Additionally, their low calorie content and sweet crunch make them excellent appetite suppressants, which is crucial for those evenings when you are hankering after something sweet.