How to Build Muscle with the Right Foods

If you want to build muscle, you need to make sure you’re eating the right foods. In this blog post, we’ll share the best foods to eat to build muscle, as well as the best times to eat them. We’ll also share some great supplements that can help you reach your goals.

The best foods to eat to build muscle.

Protein-rich foods

Protein is essential for building muscle, so it’s important to make sure you’re getting enough of it in your diet. The best sources of protein are lean meats, poultry, fish, eggs, dairy, legumes, and soy. Aim to eat about 0.35 grams of protein per pound of body weight a day.

Foods high in healthy fats

Healthy fats are also important for building muscle. They help promote hormone production and support cell membranes. Good sources of healthy fats include nuts, seeds, avocados, olive oil, and fish oil. Aim to eat about 20-30% of your calories from fat each day.

Foods high in complex carbohydrates

Complex carbs are a great source of energy for working out and help replenish glycogen stores after exercise. Good sources of complex carbs include whole grains, starchy vegetables like potatoes and sweet potatoes, and fruits. Aim to eat about 0.5-1 grams of carbs per pound of body weight per day.

The best times to eat to build muscle.

Before a workout

It’s important to eat before a workout so that you have the energy to lift weights and your body can use the nutrients to build muscle. A good pre-workout meal should include some protein, healthy fats, and complex carbohydrates.

After a workout

After a workout, your body is in repair mode and needs nutrients to help rebuild muscle tissue. A good post-workout meal should include some protein and carbohydrates.

Before bed

Eating before bed helps your body recover overnight and can promote muscle growth. A small snack with some protein and carbs is all you need.

The best supplements to take to build strong muscle.

Protein powder

Protein powders are a popular and convenient way to get the protein your body needs to build muscle. There are many different types of protein powder, including whey, casein, soy, and pea protein. Whey protein is a fast-digesting protein that is perfect for taking before or after a workout. Casein protein is a slow-digesting protein that is ideal to take before bed. Soy and pea protein are vegan-friendly options that are also high in other nutrients like fiber.


Creatine is a supplement that has been shown to increase muscle size, strength, and power. It works by increasing your body’s ability to produce ATP, which is the energy source your muscles use during exercise. Creatine is best when taken previously or after an exercise.


Beta-alanine is a supplement that has been shown to improve performance and delay fatigue during exercise. It works by increasing levels of carnosine in your muscles, which helps to buffer acid buildup during exercise. Beta-alanine is most effective when taken before or after a workout.


Building muscle requires more than just working out – it also requires eating the right foods. Protein, healthy fats, and complex carbohydrates are all essential for muscle growth. Eating before and after a workout, as well as before bed, will help maximize muscle gains. In addition to a balanced diet, supplements like protein powder, creatine, and beta-alanine can also help boost muscle growth. So if you’re looking to build some serious muscle mass, make sure you’re eating right and taking the right supplements.