Guys, you hit the gym, lift weights, and give it your all. But have you ever asked yourself if you’re **eating the right foods for building muscle**? Because muscle growth isn’t just about lifting—it’s also about what you put on your plate.
Forget donuts and endless carbs that widen your waist. Your body needs **protein, healthy fats, and complex carbs** to help muscles grow, recover, and stay strong. Here’s a selection of the best foods for effective, “clean” muscle gain.
Seitan
A vegan meat alternative with 18–25 g of protein per 100 g, comparable to chicken. Tip from Farren Morgan: pan-sear slices until golden, then glaze with tamari and a splash of rice vinegar. Add soy protein for balanced amino acids.
Nuts
Calorie-dense and perfect for adding hundreds of extra calories without huge portions. Almonds and cashews provide protein, healthy fats, and magnesium—essential for muscle function.
Potatoes
White potatoes are excellent for replenishing muscle glycogen after workouts. Yes, simple potatoes can be your secret weapon for energy and muscle growth.
Canned Anchovies
29 g of protein per 100 g. Perfect for quickly adding protein: sauté in olive oil and add to vegetables or pasta for a rich umami flavor.
Roasted Soybeans
39–43 g of protein per 100 g. Crunchy with a nutty taste, great as a protein bar alternative and for adding texture to salads or soups.
Oats
Not high in protein, but slow-release carbs provide steady energy and help replenish muscles after intense training sessions.
Peanut Butter
High in calories, fat, and protein. Spread it, blend it in a smoothie, or eat it by the spoonful. Perfect for a quick breakfast with oats and a banana.
Nutritional Yeast
47–56 g of protein per 100 g. Excellent plant-based protein source with B vitamins for recovery. Ideal for sprinkling on dishes and eggs.
Salmon
A combination of protein and healthy fats. Omega-3s reduce inflammation and speed up recovery after workouts.
Bresaola
Italian air-dried beef, 31–36 g of protein per 100 g. Perfect for quick protein meals: over arugula with fennel and lemon or wrapped in a sandwich.
