You understand what the top foods that build muscle are and it’s paying off.  The foods that build muscle may not be the ones you always think about at first but now you know what they are.


No more eating tons and tons of protein without getting the results you want. You have started eating the right balance of vitamins and minerals to allow your body to properly recover and grow.


It’s all because you now know what goes on behind the scenes in your body when it comes to nutrition.


Foods That Build Muscle ? What Do Vitamins And Minerals Do?


Vitamins and minerals may be one of the most underestimated items in nutrition.  It’s mainly because you know they’re good, but what is it that makes them so good?


Of course you have heard that you need fats, proteins and carbs to fuel your body but that’s the obvious stuff.


The benefits of eating the right amount of vitamins and minerals are endless.  They provide so many functions for your body such as:


  • Producing adrenaline
  • Preventing fatigue
  • Reducing soreness
  • Speeding up recovery
  • Strengthening bones
  • And much more


Foods that build muscle will contain high amounts of these substances which will support and help your body in every way possible.


Foods That Build Muscle ? The Functions


Below is a list of some of the top vitamins and minerals for better performance and what benefits they’re linked to.


     Vitamins & Minerals:


  • Folic Acid/Folate: Linked to increased aerobic performance and boosting endurance.
  • Niacin: Helps improve performance by releasing the energy from carbohydrates in your working muscles.
  • Vitamin B12: Helps to metabolize fats and carbohydrates as well as playing a role in the production of red blood cells in bone It is linked to increased endurance by boosting the amount of oxygen that is delivered to the muscles.
  • Vitamin C: Linked to reduced soreness in muscles, increased recovery as well as producing adrenaline which can amp up your workout.
  • Vitamin D: Promotes absorption of calcium and phosphorous which results in stronger bones.
  • Vitamin E: Linked to increased oxygen uptake as well as reducing fatigue which can help you increase your overall performance.
  • Calcium: Besides increased bone strength it is also linked with helping muscles contract.
  • Copper: Helps make hemoglobin which carries oxygen in the
  • Chromium: Works with insulin to help the body use glucose which means that it helps the cells convert blood sugar to energy.
  • Iron: An essential part of hemoglobin which carries oxygen to muscles which can improve performance.
  • Magnesium: Linked to greater strength gains and reduced fatigue during workouts.
  • Zinc: Essential for growth on all levels (cell reproduction, tissue growth, repair, healing etc.). It also helps the body use carbs, proteins and fats.


     Other important nutrients:


  • Antioxidants: Substances that protect against free radicals from your body.  Free radicals are like robbers.  They go around your body and take what they need from other cells leaving them incomplete.   This can end up causing a lot of damage throughout the entire body.
  • Omega 3 Fatty Acids: T hese are essential fatty acids meaning that your body can’t produce them so you have to consume them. They are polyunsaturated fats which are linked to reducing the risk of heart disease, playing a crucial role in brain function and helping with normal growth.
  • Amino Acids: Building blocks of the body which help build cells, repair tissues and combat invading bacteria and viruses.
  • Phytochemicals: May act like antioxidants to help protect and regenerate cells in your body as well as being a factor in increased health in other ways.


Foods That Build Muscle


Most of the items on this list contain high amounts of the vitamins and minerals you need to achieve peak performance while weight training.


The other items are some of the top foods that build muscle due to things such as high protein, high carb and low fat content.

You will see the specific food groups they belong to followed by the their top nutrients.




  • Fish Oil (Top Nutrients: Omega 3’s)
  • Extra Virgin Olive Oil (Top Nutrients: Monounsaturated fats, antioxidants)




  • Collard Greens (Top Nutrients: Folate, calcium, magnesium, assium, vitamins A and C)
  • Peppers (Top Nutrients: Vitamins A and C, phytochemicals, antioxidants)
  • Baked Potatoes (Top Nutrients: Vitamin C, assium, carbohydrates)
  • Broccoli (Top Nutrients: Vitamins A, C, phytochemicals, fiber)
  • Spinach (Top Nutrients: Vitamin A, C, folate, phytochemicals)




  • Oranges/Grapefruit (Top Nutrients: Vitamin C, folate, carbohydrates, assium, antioxidants)
  • Bananas (Top Nutrients: Vitamin C, carbohydrates, assium, fiber)
  • Pineapple (Top Nutrients: Vitamin C, fiber, manganese, antioxidants)
  • Grapes (Top Nutrients: Vitamin A, C assium, fiber, boron)
  • Mangos (Top Nutrients: Vitamin C, A, fiber)




  • Whole Wheat English Muffins (Top Nutrients: Carbs, fiber)
  • Brown Rice (Top Nutrients: Carbs, magnesium)
  • Cereal (Top Nutrients: Carbs, various vitamins and minerals)
  • Quinoa (Top Nutrients: Protein, essential amino acids, fiber, phosphorous, manganese, iron, assium, B vitamins, antioxidants)
  • Oatmeal (Top Nutrients: Omega 3-fatty acids, magnesium, assium, folate, niacin, calcium, fiber)




  • Eggs (Top Nutrients: Protein, essential amino acids)
  • Lean Beef (Top Nutrients: Protein, B12, iron, zinc)
  • Lamb (Top Nutrients: Zinc, B12)
  • Turkey (great beef alternative) (Top Nutrients: Protein)
  • Chicken (Top Nutrients: Niacin, protein)
  • Tuna & Salmon (Top Nutrients: Protein, fish oil (omega 3’s), essential amino acids)
  • Almonds (Top Nutrients: Vitamin E, manganese, magnesium, tryptophan, copper, b2, protein, monounsaturated and polyunsaturated fats)


     Dairy (Top Nutrients: Calcium, protein)


  • Non/Lowfat Milk
  • Non/Lowfat Cheese
  • Non/Lowfat Cottage Cheese
  • Non/Lowfat Greek Yogurt


These are some of the best foods that build muscle whether it’s because of vitamins and minerals or being high in protein, carbs etc.

Make these foods staples in your diet and it will make a huge difference.




Only eating tons of protein by itself isn’t going to help you build the muscles you want.You have to make sure you’re eating your vitamins and minerals because they are true powerhouses on a cellular level.


They help with so many things in your body such as the proper absorption of nutrients and overall function of your body.  So make sure you incorporate the list above with the top foods that build muscle and you will see how they make a difference. 


Source: total-weight-training.com