Top 10 Natural Foods to Gain Muscle Effectively


Most people do not realize the importance of diet or nutrition in muscle building and thus they tend to put all their energy into training alone in order to be fit. That’s how they all end up sabotaging their own progress. With a balanced diet and eating foods that help in muscle building, you can spend less time at the gym and achieve great results.

NB: All these food do not contain any additives, they are in their natural state.

  1. Beef

The complete protein

The complete protein

5oz serving contains: 340 calories, 38grams of protein, 20 grams of fat and no carbohydrates.

Beef plays a major role in muscle building process. It contains an extremely high content of good quality protein. Additionally, beef contains amino acids which are known to interact with insulin to help promote the shuttling of proteins from the blood into the muscle tissue hence promoting muscle growth.

Beef also has lots of necessary minerals and vitamins like vitamin B, Zinc, Iron and another substance called Conjugated Linoleic Acid (CLA), all these are known to increase muscle growth.

  1. Eggs

The perfect protein

The perfect protein

1 egg contains: 78 calories, 7 grams of protein, 5 grams of fat and 1 gram carbohydrates

Eggs are among the most complete source of proteins on earth. They contain a wide variety of amino acids that are necessary for lean muscle tissue building. Eggs also provides the body with essential vitamins and minerals that can trigger the maximum metabolic action and good health.

Also, they contain an appropriate portion of good quality fat that has been known to improve the levels of cholesterol in the blood and improved health. The kicker? Eat the yolk.

  1. Chicken

The perfect protein

The lean protein

5oz serving contains: 230 calories, 47 grams of protein, 5 grams of fat and no carbohydrates.

Just like bee, chicken is an amazing source of good quality protein, which is absolutely necessary for damaged muscle tissue repair. Chicken majorly has a lower fat content than the rest of the meats, which makes it an excellent option for those seeking to gain lean mass.

To top it up, chicken is too versatile and can be prepared in large batches. This makes it a great take away option for those who work in an environment without access to healthy lunch options at work.

  1. Sweet potatoes

The starchy carbohydrate

The starchy carbohydrate

1 large potato contains: 112 calories, 2 grams of protein, 1 gram of fat, 26 grams of carbohydrates

Amongst all vegetables based carbohydrates there is, sweet potatoes are arguably the best. They are quite low on the GI scale, which means they provide a good release of energy to the body, and they are full of fiber which is good for improvement of digestive and gut health.

Additionally, sweet potatoes are rich in both vitamin A and B. This two vitamins play an important role in the body as antioxidants thus improving the health.

  1. Milk

The lean protein

The calorie king

1 cup contains: 103 calories, 8 grams of protein, 3 grams of fat and 12 grams of carbohydrates.

For people seeking to add on size fast, milk is the best choice and can be consumed at any time of day. Milk contains high levels of proteins and has all the 8 essential amino acids required by the body for growth and repair of muscle tissues.

In addition, as much as milk does not have a considerably high levels of fat content, the amount of fat in the milk is linked with an increased production of growth hormone. This is also known to help in muscle growth.

  1. Spinach

The fiber veggie

The fiber veggie

100 grams contains: 23 calories, 2.9 grams of protein, 0.4 grams of fat, and 3.6 grams of carbohydrates.

Spinach has a high composition of water and fiber which are necessary to help in prevention of constipation and keeps a person hydrated. This helps in proper digestion which means all food will be dissolved in the body well and thus do the necessary job.

Starch also contains 0.4 % sugar in terms of fructose and glucose which in turn provides energy that the body needs for work out. Spinach also has folic acid that is essential for normal cellular function and tissue growth. Additionally, it has calcium which is essential for bone health, crucial signaling molecule for heart, nervous system and muscles.

  1. Almonds

These nuts contains mono-saturated and poly-saturated fats, proteins, fiber, potassium, zinc, vitamin E, magnesium etc

100 grams contains: 579 calories, 21 grams of protein, 50 grams of fat, and 22 grams of carbohydrates.

These nuts contains mono-saturated and poly-saturated fats, proteins, fiber, potassium, zinc, vitamin E, magnesium etc. They are caloric dense thus suitable for skinny people seeking to gain weight and hence train to get better defined muscles.

These nuts also contain magnesium that is important in muscle growth and strength.

  1. Avocados

Avocados are high in Potassium, necessary for water balance regulation

Avocados are high in Potassium, necessary for water balance regulation and healing after physical work out. They also have mono-saturated fats that the body can easily burn for energy release. The fat in avocados can help with weight management, absorption of fat-soluble vitamins and minerals from any other food and/or supplements.

In addition, avocados provide close to 20 essential nutrients which include Vitamins E, B and folic acid.

  1. quinoa

rich in protein rich, nutrient packed source of vegetable protein

This is technically a grain (actually a seed) which is rich in protein rich, nutrient packed source of vegetable protein. The 3 varieties of quinoa (white, black and red) are amazing substitutes for starchier grains. Each as high amounts of crucial muscle-building compounds such as iron, vitamin B-6 and magnesium.

  1. Beans

Various types of beans can be part of your diet and help you gain lean muscle

1 cup of cooked red kidney beans contains: 218 calories, 16 grams of protein, 1 gram of fat and 38 grams of carbohydrates.

Various types of beans can be part of your diet and help you gain lean muscle. Some of the common varieties include pinto, black and kidney beans. Beans are an excellent source of vitamin B and fiber. They contain huge amounts of magnesium, iron and phosphorous. Thus, they are a good source of protein that is plant-based. They also help with disease prevention and long-term good health.


It is necessary that before embarking on any muscle gain workout, you also consider your diet. A good diet plus workout will give results faster and best results. In order to gain muscle, it is necessary that you have the right foods in your meal plan. In case you had no idea on where to begin, I believe this article has shed light on some 10 natural foods that will help you gain muscle effectively.

A good body starts in the kitchen!




10 Highest Death Rate Countries Caused By Coronavirus

Top 10 Exercises That Keep Your Body Shape Healthy and Perfect