The 10 best power foods for building muscle mass

The right foods can help build muscle: Not all foods participate in fat loss and making a lean muscle mass for you. Fruits, Vegetables, Protein, Carbohydrates, and Healthy Fats can help. Each of these foods has a role to play in the building and maintenance of a lean body mass.

1. Fruits and Vegetables

Fruits and vegetables are essential to your workouts. They are rich in vitamins and minerals. These nutritious aspects play a role in recovery especially after doing exercises which will become a part of the routine for losing muscle mass.

2. Protein

The essential functions of proteins are bodybuilding and maintenance of muscle. But due to its thermic effect, it contributes to loss of fat in the body. Protein is more effective than carbs and fats due to the thermic effect being higher.

3. Carbohydrates

Carbs act as fuel for your muscles and come in handy especially in workouts. They give you the energy to accomplish the tasks at hand in the gym.

4. Fats

If you fail to consume fat, your body will reserve fats more as compared to when you drink the fats. These fats that will be consumed however need to be healthy fats as processed fats contain hydrogenated fats which contribute to the accumulation of Trans fats. The above categories are in general terms, and there are specific foods that will fall in either of the groups and will perform the task very well.   The ten best power foods to build lean muscle mass are as follows:

1. Fruits

As noted earlier, various fruits are competent in minerals and vitamins that will help in recovery after working out, thus fat loss and in the long run to build a lean muscle mass. Fruits alongside vegetables are rich sources of fiber. Fiber helps in digestion and the feeling of satiety where you will consume less to help you maintain the lean muscle mass you will have acquired. The following fruits are examples that are rich in the minerals and vitamins and ones you should start on consumption.


Oranges are rich in vitamin C and Magnesium. Vitamin C helps in the maintenance of body health by fighting off diseases and does this by contributing to the strength of your immune system. Magnesium, on the other hand, keeps your blood pressure at a minimum among other variables of the body among them, anti-oxidants beta-carotenes. However, not all sources of oranges will help in this quest. Orange juice, for instance, contains high amounts of added sugar. These added sugars, in turn, are rich in fructose which is a significant contributor to the unhealthy trans fats. It is thus safer to blend your juice.


Among the perks of consumption of fruits, is its ease of digestibility. Its fructose content is low despite being quite succulent and sweet. It contains nutrients that are competent in building and maintenance of a lean body mass. These include: Vitamin A, Vitamin C, Potassium, Magnesium, Fiber


For the doctor to be away, consume an apple for one day. However, its functions go beyond this to helping in building and maintaining a lean body mass. This is because of the Polyphenols. These are micronutrients that play a role in the proper functioning of cells and maintenance of a healthy cardiovascular behavior. It also contains pectin that brings about the feelings of satiety. Satiety is a method of maintaining a lean muscle mass. However, you should choose organic ones due to the high amount of pesticide contamination.

2. Almonds

Alpha-tocopherol is a rich source of Vitamin E. This component is present in large amounts in almond nuts. This component’s absorption rate into the body is high. When absorbed like most Vitamin E sources, they prevent radical damage from meeting your muscles. One study that was published by The Journal of the American Medical Association showed a reduced risk of Alzheimer’s disease among men who consumed Vitamin E products in plenty. Toronto University, on the other hand, proved that almonds do not contribute to weight gain. A handful of Almonds is quite rich in protein even more abundant than an egg. Protein is a resource that performs excellently towards bodybuilding. Almonds moreover contain healthy and unsaturated fats and they are competent sources of energy even during workouts. Almonds are rich in nutrients even including minerals like calcium and magnesium and extend their purpose beyond building a lean body mass to other health benefits.

3. Beef

Beef is a competent protein as it contains all the nine amino acids in a complete protein. Protein is responsible for building muscle mass in your body. Lean Beef especially is synthetic to the growth of muscles due to its nutritional components. It contains iron, the Vitamin B categories, and zinc. Lean beef of three ounces is equal to a cup and half of beans regarding protein content. However, its calorie content is half that of grains. During consumption, however, you should try to reduce your consumption of sauces and seasoning, especially when making steaks. Reducing these salt filled sauces will help you reach your goal faster. Surround your beef diet with plant-based diets like using whole grain buns for the burgers. Surrounding with a plant-based diet will not only create a balanced diet but will also reduce on the levels of unhealthy fats in your body which in the long run lead to a healthier life.

4. Protein Shake

Some protein performs the task of building a lean muscle mass better than others in the same group. The effectiveness of a protein is measured by the rate of absorption and utilization in the body. These are summed up as the biological value of the protein. A protein shake will contain protein supplements like whey protein, and they all have their contribution to the body and maintenance of a lean muscle mass.

Whey Protein

An amino acid called leucine is present in whey protein. It is a branch-chain amino acid, and this class of amino acids is essential in the process of building muscles. Whey proteins, however, differ about their biological value. Thus your doctor would be a great consultant as to which whey protein to consume.

Pea Protein

Among the advantages of pea protein is building a lean muscle mass, recovering faster especially in workouts and reaching your goals more quickly. Pea proteins are derived from peas and are a competent source of proteins. It has essential amino acids like leucine and lysine. Moreover, it is easily digestible and is absorbed into the body quite fast to perform protein synthesis.

5. Hemp Seed

Hemp is another word for sativa, and the seeds are an excellent source of protein as they contain complete amino acids. Hemp is however not marijuana and does not have any effect in your sobriety. They are derived from the same plant, but marijuana contains THC, the component responsible for getting someone ‘high.’ Hemp does not have sobriety effects on the body. Hemp seeds contain and are an excellent source of :
  • omega three fatty acids that are healthy
  • vitamins
  • minerals
  • fiber
It is an attractive alternative to those on a vegetarian diet. It is however low in lysine and leucine, and thus it participates very slowly in the synthesis of the protein which in turn leads to a leaner body mass.

6. Quinoa

This is another source of all the nine amino acids that are needed in your body to build muscle mass. In the case of a vegetarian and a vegan, it acts as a good protein source and surpasses oatmeal and rice in a vegan or vegetarian diet. Moreover, compared to the two, it is not only tastier but is also a more competent source of fiber and is also free of gluten. Quinoa is abundant in the following nutrients in the body:
  • Iron
  • Manganese
  • Magnesium
This South American grain can be consumed for recovery after workouts with diets of meat or spinach in the case of vegans. The whiter quinoa is of better quality.

7. Spinach

This vegetable is considered an alkaline food. Spinach works on maintenance and gaining of muscles. It prevents the loss of muscles in the body and also plays a role in support of the bones due to the calcium content present. Spinach is highly nutritious, and consumption of spinach can prevent diseases like heart disease and cancer. The iron, calcium, and nitrates present in spinach help in the growth, maintenance, and recovery of muscle mass. It is advisable that you consume fresh leaves of spinach rather than the processed and canned spinach which may not contain all the essential nutrients.

8. Eggs

Eggs have the highest rating in the biological value regarding protein content measurement. It is thus taken to be the most competitive source of protein for your muscles. Vitamin B12 is essential for breaking down fat and the contraction of muscles to make them leaner. Egg yolks contain a healthy amount of Vitamin B12, people tend to avoid the yolk however because the content of cholesterol and fat is quite high. This cholesterol is however dietary and cannot be chained to the blood cholesterol which has serious adverse effects. However, the yolk also contains half of the protein content and healthy fats which will contribute to reducing the content of harmful fats in your body.

9. Fish

Fish are a rich source of protein, and they also contain omega three fatty acids in high amounts. The fatty acids contribute to weight loss in the body. Moreover, they help oversee the performance of the processes carried out by the body. An example is a metabolism. The following types of fish are among the most competent in building a lean muscle mass in the species:


You can get either wild, or salmon bred in a fish farm. The wild salmon, however, is the most recommended as it is not produced on just grains and is thus rich in omega 3. The fish farmed Salmon hardly contain omega three fatty acids due to its diet.


Tuna also has the same benefits regarding protein and omega three fatty acids. Tuna that has been canned in water is the best. It provides healthy unsaturated fats that do not contribute to weight gain. Tuna raised in a fish farm, however, poses a risk of mercury poisoning. It should thus be consumed sparingly and after long intervals. Frying fish is not recommended due to the prescience of unhealthy fats, and the nutrients will also be reduced, and thus it will not be able to perform the functions for a leaner muscle mass. You should either roast it or sauté it with vegetables.

10. Peanut butter

Natural Peanut butter is an excellent source of protein and healthy fats. The healthy fats are called monounsaturated fats. They are fats that are heart-healthy because they are not stored in the body in the form of fats. The protein in peanut butter will not only help in building muscle mass but will also assist in the process of recovery of muscles, especially after a workout. Moreover, peanut butter is a source of calories. These calories will help provide for your energy needs especially when participating in exercises. Moreover, vegetarians can assimilate them into their diet as a replacement for meat foods. Most products that will help in a leaner muscle mass are either protein affiliated as it is the primary nutrient that helps with bodybuilding or with fruits, vegetables, and grains. It is however advised to steer clear of processed foods due to the unhealthy fats that they contain on top of being deficient of the nutrients and minerals present in the organic sources of the meals. Meats should be consumed in moderation for better heart health. With these foods incorporated in various recipes, you should be able to achieve a lean muscle mass, but a diet schedule should be established to create a balance in consumption.