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The 5 Most Important Muscle Building Foods and Supplements

To get the fastest and biggest muscle gains it is vital you take advantage of some of the best foods and supplements there are out there. These will give you that edge you need to boost your gains into over drive. Combine them all together to create a synergistic effect that will create optimum muscle gains. Discover the 5 best foods and supplements for building muscle in this article.


Eggs contain the highest amounts of bioavailable protein content, meaning more of the protein you eat will be digested and synthesized into muscle tissue. Eggs contain healthy fats within their yolks, these fats cause your testosterone levels to increase. Have eggs for breakfast to give your body a superb protein boost in the morning. Add raw whole eggs to your shakes for more calories.


Beef contains larges amounts of protein. It is similar in its structure to that of human muscle, making it much easier and quicker for your body to turn it into muscle mass. Eat beef at least once a day in any form: burgers, mince, steak.


Whey protein is the best supplement you can use to help boost your daily protein intake. It contains a great array of amino acids your body needs to build muscle effectively. Whey is absorbed and digested quickly, so it perfect for after workouts.

Fish oils

Fish oils contain high amounts of omega 3's. As most people don't eat fatty fish every day they tend to lack omega 3's in their diet. Taking fish oil tablets will make sure you aren't lacking these vital fats.

The fats will improve your energy levels and most importantly will elevate your testosterone levels. Have a tablet in the morning and at night, take one after you workouts for an extra hormone boost.


Creatine is a great supplement to use to increase the speed of you recover, increase you strength, the size of your muscles and your overall gains. Creatine is found naturally in foods like fish and beef, but in such small quantities compared to a creatine supplement.

Load on up creatine for a few weeks and you will see about a 10% increase in your strength after the first day. Your muscle will increase in size die to more fluids being pumped into them. Your will be able o recover quicker and therefore train harder.

Eat these 5 important muscle building foods and supplements to see a great improvement in the speed and size of your gains