Food For Building Muscle

Both nutrition and physical activity are critical if you want to gain lean muscle. No matter how hard you are working in the gym, if your nutritional intake is not supplementing your efforts, your body will plateau.

We have compiled a list of foods which will provide your body with everything it requires in order for it to build more lean muscle.



Chicken breasts are considered a staple for gaining muscle. They are packed with protein and they also contain generous amounts of the B vitamins niacin and B6.

These vitamins help your body function properly during the physical activity and exercise that’s necessary for optimal muscle gain.


  1. BEEF

Beef is important for building lean muscle due to its protein content, cholesterol, zinc, B vitamins and iron content.

Beef from grass-fed cattle has much higher levels of conjugated linoleic acid (CLA) than conventionally raised cattle, which gives you a boost in shedding body fat and building lean muscle.



A slow-digesting whole grain that provides longer-lasting energy throughout the day and during workouts which allow for more sets and more reps which aid in muscle growth.


  1. EGGS

Eggs are known as the perfect protein, but their ability to boost lean muscle and strength gains isn’t due to just the protein alone. It gets a lot of help from the yolks, where the cholesterol is found.

Note, high levels of cholesterol intake raises your risk of heart disease and stroke.



Turkey breast contains around 25 grams of protein and almost no fat or carbs which is perfect to boost the protein intake.

Turkey is also a good source of the B vitamin niacin, which helps process fats and carbohydrates in your body.

Having optimal levels of B vitamins could help you gain muscle over time by supporting your body’s ability to exercise.


  1. BEANS

Many different varieties of beans can be part of a diet for lean muscle gain. Popular varieties, such as black, pinto and kidney beans, contain around 15 grams of protein per cup of cooked beans.

What’s more, they are excellent sources of fibre and B vitamins, in addition to being high in magnesium, phosphorus and iron.

For these reasons, beans are a good source of plant-based protein to add to your diet.

What’s more, they may play a role in long-term health and disease prevention.


  1. MILK

Milk provides a mix of protein, carbohydrates and fats. Similar to other dairy products, milk contains both fast- and slow-digesting proteins.

This is thought to be beneficial for muscle growth. In fact, several studies have shown that people can increase their muscle mass when they drink milk in combination with weight training



Eating regularly is not easy which is why there are protein powders and meal replacement shakes on the market. These provide your body with the sustenance of a full meal but on the go.

If you struggle to get enough protein from foods alone, you could consider adding protein shakes to your daily routine.

Dairy protein powders, such as whey and casein, are some of the most popular.




Numerous foods can help you gain lean muscle. Many of them are protein-packed and allow your muscles to recover and grow after you have been active.

However, it is also important to consume carbohydrates and fats to provide fuel for exercise and physical activity.

We have a wide range of product which will aid you in your muscle building journey. Simply visit the products section of our website and browse our offerings.

If you require any assistance, please contact us on or call on 086 111 1849