Top 8 Weight Gain Foods and Muscle Building Exercises

Best 8 Healthy Muscle Building Foods And Exercises

Muscle Building Foods

Protein is the body’s main building block. All the organs including the muscles are built from proteins, as are the skin, nails, and hair. Delivering the body a constant supply of protein throughout the entire day is important for muscle growth.

Protein is mainly made of amino acids. Amino acids are the main building block of the body and muscles. The body primarily needs twenty amino acids, but there are nine essential amino acids that the body can not create, and these essential amino acids have to be gained through the consumption of food.

Without them, it would be impossible to maintain, build or even repair muscle tissue.

Muscle Building Foods and Exercises

Important Functions of Proteins in the Human Body

Protein is an immensely important substance found in every cell in the body. In fact, except for the water, protein is the most abundant substance in the human body.

This protein is manufactured by the body using the dietary protein you consume. It is used in many important processes and thus needs to be consistently replaced.

You can accomplish this by daily consuming foods that contain a huge amount of protein.

  • Maintenance and repair: Protein is termed the building block of the human body. It is called this because protein is important in the maintenance of human body tissue, including development and repair. Skin, Hair, eyes, organs, and muscles are all made from protein. Children need more protein per pound of the body weight than adults; they are developing and growing new protein tissue.
  • Energy: Protein is the main source of the energy. If you consume more protein than you need for the body tissue maintenance and other necessary functions, your body will utilize it for energy.

Important functions of proteins in the human body

  • Hormones: Protein is actively involved in the creation of many hormones. These substances help control the body functions that involve the interaction of various organs.
  • Enzymes: Enzymes are proteins that enhance the rate of chemical reactions in the body. In fact, most of the essential chemical reactions in the body would not proceed without enzymes.
  • Transportation and Storage of Molecules: Protein is the main element in the transportation of certain molecules. Hemoglobin is an example of a protein that transports oxygen throughout the body. Protein is also used to store several molecules. For example, Ferritin is a protein that combines with iron for storage in the liver.

Healthy Muscle Building Foods

Top muscle building foods, you need a variety of veggies, proteins, fruits, healthy fats and carbs. Regular eating of protein aids in maintaining and building the muscles. It helps fat loss: protein has a higher thermic effect than fats/carbs.

Organic Eggs

The best body building foods must include eggs. Eggs are loaded with several key muscle-building nutrients. You can cook them in various ways, keeping you from getting bored of them.

Eggs also contain about 8-9 grams of protein per egg; many studies also show that those who eat eggs for breakfast regularly are less likely to overeat later in the day.

Eggs are rich in Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Vitamin A, calcium, folate, phosphorous and selenium. Eggs provide the best quality protein, protect our bones and promote healthy hair and nails.

The presence of Vitamin D in eggs helps control the genes involved in making estrogen. Estrogens are hormones that are essential for sexual and reproductive development, mainly in women. They are also known as female sex hormones.


The best diet for muscle building should include apples. Apple is a good source of potassium, phosphorous, zinc, calcium, iron, copper, manganese, sodium, Vitamin A, Vitamin C, Vitamin K, Vitamin E, thiamine, folate, pantothenic acid, niacin, riboflavin and pectin.

Pectin is a different type of fiber that helps muscle building and weight loss by increasing satiety.


Apple is a great post-workout food and a fantastic source of electrolytes, carbs, and fiber. Its skin contains many phytonutrients that the human body immensely needs.

Apples make it simpler for the liver to handle the load of toxins during the cleansing process. The presence of antioxidants like Vitamin C in apples helps to abolish free radicals that can damage the cell.

Apple prevents cancer, stroke, diarrhea and it also boosts the immune system.

Sweet Potatoes

The best muscle building foods should include sweet potatoes.Top muscle building foods are extremely easy to prepare and sweet to eat.

Sweet potatoes are complex carbohydrates with vitamin B and vitamin A, and they contain a large amount of fiber and that can help an athlete on a diet feel satisfied and full.

They can be used, post-workout, pre-workout and at any other meal.  Potato is rich in Vitamin C, potassium, thiamine, riboflavin, folate, magnesium, phosphorous, iron and zinc.

Sweet Potatoes

The presence of many vitamins and minerals in potatoes contribute to the maintaining and building of bone structure and strength.

Potato contains starch, a product with emollient properties that smooth the skin. Regular eating of sweet potatoes helps reduce the symptoms of high blood pressure, inflammation, cancer, heart disease and also aids in weight management and satiety.


The list of best high protein foods for muscle building should include yogurt. Yogurt is a food produced by bacterial fermentation of milk.

According to researchers, yogurt is an ideal combination of carbohydrates and protein for muscle growth and exercise recovery. Yogurt is one of the few foods that retain conjugated linoleic acid, a special type of fat shown in many studies to lower body fat.


Yogurt is a great source of animal protein and several other nutrients such as VitaminB2, calcium, potassium, Vitamin D, magnesium, and Vitamin B12.

A cup of yogurt makes an outstanding breakfast, snack or dessert to quell the pangs of hunger without adding a large number of calories to the daily intake.

High in calcium and protein, and easy to digest, it has sufficient carbs to be an amazing source of slow-release energy.

Regular eating of yogurt helps prevent osteoporosis, reduce the risk of high blood pressure, improve dry skin, discourage vaginal infections and yogurt with active cultures help the gut.


The top muscle building foods should include oats – a whole grain that is perfect for the body muscles. Full of protein and fiber, oats help you feel full while repairing worn muscles. Oats fill the bill effectively when it comes to lowering hunger and keeping one on one’s diet plan.

The soluble fiber in oats fills one up by creating gels.

The gels delay the process of stomach emptying, so one feels full longer, which immensely helps with weight loss. Oat is a great source of manganese, molybdenum, copper, phosphorus, biotin, magnesium, Vitamin B1, chromium, fiber, zinc, protein and insoluble fiber.



Oat is full of insoluble fiber that helps to lower the levels of LDL. Oatmeal functions as a skin protectant. It protects the skin from various allergic infections and helps soothe the skin that’s painful, itchy or damaged.

The presence of an amino acid, arginine helps oats play the role of immunity boosting food to enhance immunity.

Those who eat Oats regularly are less likely to contract herpes, influenza. It effectively speeds up the process of wound healing as well as helps antibiotics to work more effectively.

It contains beta-gluten, a type of fiber that helps white blood cells to locate the specific site of infection and also enhances their ability to abolish bacteria once they get there.

Muscle building exercises

Lateral Lunge

The best muscle building workouts must include lateral lunge. It aids in enhancing agility, flexibility, and movement. At first stand straight with the hands placed near the chest.

The left leg should be stretched out and the left knee should be bent to lower the body from the waist to the floor and touch the floor with right hand while the left hand is placed on the thigh.

Push up and adopt two strides to the right, and thereafter repeat the same process on a different side. The entire movement makes one complete set. Repeat it 20-25 times at a stretch.

Lateral Lunge

Plank Hops

The best exercises for muscle building should include plank hopes. plank hops help in improving the structures of the muscles, and it also boosts the immune system.

At first commence it by forming a V and then go back to the previous starting position. Then straight the arms to raise the torso up from the floor, thereafter come back to the plank pose by lowering the arms.

Repeat the complete exercise for 45 seconds at a stretch that makes a complete set. Repeat four to five sets with one minute of gap between each set.

Plank Hops


Yoga poses like standing forward bend aids in muscle building. At first stand at the front of the mat, feet hip width apart. Next, reach right arm up by stretching right side for one breath.

Lower and repeat the same on the left side. Thereafter by bringing chest towards knees, hinge forward from hips. Next slightly bend the knees.

Thereafter hold elbows with opposite hands. Gently shake head. Stay bent forward for 50 seconds. Slowly roll up to standing. If you’re utilizing weights, pick them up as you stand.


These exercises and foods will help you to build muscles and stay fit and don’t forget to share your valuable health tips with us.

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