What to Eat to Gain Muscle

what to eat to gain muscle

Let’s be honest: we like food.  All kinds of food.  At this point, it doesn’t matter if it’s fruit, vegetable, meat, dairy, or something loaded in carbohydrates.  I love food.  I’m sure some of you feel the same way.  The journey to healthy living or to infinite fitness can sometimes be daunting but we don’t have to make it worse by removing the one thing that we absolutely love from our lives!  Certain foods can wildly influence the results we’re seeing when it comes to losing weight, gaining muscle mass, or trying to get a bit tight and toned.  Let’s take a look at what we should eat to gain muscle…

What to Eat to Gain Muscle? Protein

In this blog, we’ve talked about protein pretty extensively.  That’s because there is really nothing better when it comes to overall fitness.  Consuming large amounts of protein will ensure your body has the nutrients needed to boost muscle mass.  Protein will help our muscles recover after a particularly intense workout.  Protein will help tame our hunger by leaving us feeling fuller for longer than fats and carbs.  Protein promotes optimal muscle gain through a process called muscle protein synthesis, which is basically a fancy term used to describe the stimulation and growth of muscles that takes place after protein consumption and exercise [1].

Protein is found in foods that we eat every day.  If you’re going to make a conscious effort to increase the amount protein in your diet, consider having an extra helping of the following foods…

  • Milk
  • Eggs
  • Soy
  • Chicken
  • Seafood
  • Beans
  • Asparagus
  • Coconut
  • Peas
  • Yogurt
  • Peanut butter
  • Avocados
  • Broccoli

You can also use a high-quality protein powder to increase the protein in your diet.


We’ve actually spoken about carnosine before.  You can get some extra carnosine through supplementation but that’s not what this particular blog post is about, is it?  Carnosine is a building block for the muscle that we’re trying to gain.  It mixes with other chemicals in our muscles when we work out to enhance the muscle growth process [2].  The beauty of carnosine is what it is the type of food it is found in… Lean Beef!  Who doesn’t like a good cookout?  Lean beef is loaded in carnosine and definitely should be included in your diet if you’re looking to maximize muscle gains through consumption. (Try to ignore the fact that beef gives you little else.)

Vitamins C and B

Healthy levels of vitamin C and vitamin B will ensure that you have the energy needed to get through the day.  If you find that you’re struggling to make it through your weight lifting workouts, you might need to raise your vitamin levels to prevent fatigue from prematurely setting in.  The tricky part is trying to consume foods with vitamins C and B but that do not have a stupid amount of sodium, carbs, or calories.  Let’s take a look five vitamin C and B combo foods to enhance our energy levels, resulting in maximized muscle gain workouts:

  1. Kiwi
  2. Bell Peppers
  3. Freshwater fish
  4. Pistachios
  5. Pinto Beans

Now that you know what you can eat specific foods to boost your muscle growth, you need to understand that none of it will work alone.  You need to have a healthy blend of the three major groups listed above in addition to a good workout regimen if you want to see results.

Good luck!


  1. Oliver C. Witard,1,* Sophie L. Wardle,1 Lindsay S. Macnaughton,1 Adrian B. Hodgson,2 and Kevin D. Tipton1
    Protein Considerations for Optimising Skeletal Muscle Mass in Healthy Young and Older Adults
    Nutrients. 2016 Apr; 8(4): 181. Published online 2016 Mar 23. doi: 10.3390/nu8040181 PMCID: PMC4848650 PMID: 27023595
  2. Alan R Hipkiss*
    Possible Benefit of Dietary Carnosine towards Depressive Disorders
    Aging Dis. 2015 Oct; 6(5): 300–303. Published online 2015 Oct 1. doi: 10.14336/AD.2014.1211
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