Building muscle is important for people who want to maintain optimal health. For achieving this you will need good and quality muscle mass. If you want to build muscle, you need to do resistance and weight training and eating proper food that is going to support the process.

Building muscle is very important because it can prevent many negative outcomes, such as:

• Loss of function
• Disability
• Frailty
• Chronic and acute diseases

Nutrition and building muscle

Muscles are made of protein and that is why we need them for building lean muscle mass; without them we won’t be able to build muscle. You can use different foods that contain a lot of protein.

These are amazing nutrient-dense superfoods which can help you to build muscle.


They contain a lot of betalains – which is a type of phytonutrient and has antioxidant and anti-inflammatory effects. Beets are full of naturally occurring nitrites which convert to nitric oxide when they are in the body. This boosts the muscle performance.


They have extremely high zinc content that helps in promoting production of testosterone that is important for building muscle. Oysters contain a lot of calcium, vitamin B12, magnesium and they are amazing source of protein.


They are great protein source. The yolk has omega-3 fats which can reduce inflammation. They also contain a lot of selenium, vitamin A, choline, vitamin B5, B2, B12 as well as vitamin D.

Sunflower seeds

Amazing source of copper and vitamin E. Vitamin E has anti-inflammatory properties which are great for joint health and that is why they can help in your workouts. Copper is great for proper oxygenation of the tissues from red blood cells and this is crucial for muscle growth.

Sweet Potatoes

They contain a lot of vitamin A that is related to testosterone production. They are a great source of good carbs and that is why they are amazing for recovering after a workout.

Grass-fed beef

It is better to use grass-fed beef as it is leaner and has more nutrients than the ones that are conventionally raised. It is a good source of omega-3 fatty acids and it can help to reduce inflammation.


They are full of protein, omega-3 fatty acids, amazing source of protein and vitamin B12, which is important for protein metabolism. As proteins are great for muscle growth it is very important to metabolize them properly.


Cacao contains a lot of iron that helps in moving oxygen in the body. Great protein source as it has 20g for every 100g. It is a great source of magnesium, which is crucial for muscle growth and performance during workout. Magnesium is very important for energy production too.


Amazing green as it is full of copper, vitamin C, calcium and magnesium. Calcium is very important for muscle contraction and magnesium is very important for their relaxation. If we do not have good levels of calcium our muscles won’t function properly. It is great source of fiber and it feeds the good bacteria in our guts.

Building muscle is very important for great health and this can be managed through good nutrition and exercising. For proper nutrition we need proper protein intake which is very important for supporting the muscle building process.