What Foods Are Good for Building Muscle?

To build muscle, the body needs calories. However, quality calories must be used to minimize fat gain and give muscles proper nutrition for growth. Best foods for muscle building are calorie dense foods that provide protein with either fat or carbohydrates.

Dairy

• Milk, yogurt, cheese, and eggs have been a favorite of bodybuilders and strongmen for long time. Dairy is calorie dense, has a complete protein source (all amino acids required for humans are present), and has both fat and carbohydrates.

Beef

• Beef is more calorie dense than poultry or fish. Beef is a complete protein source, and has two types of fat--saturated and monounsaturated.

Nuts and Oils

• Nuts are rich in protein, although not a complete source, and provide equal amounts of all three types of fat. Nuts are very calorie dense foods. Bill "Peanuts" West, a professional power-lifter and founder of the Westside Barbell Club, was known for ingesting large quantities of peanuts to increase muscle mass.