Eating to Gain: Superfoods for Building Muscle Mass

When you think of the types of food to eat when building muscles, it’s typical for your mind to go to white meat, specifically chicken breast. But gaining muscle mass takes more than eating your weight in protein. You will also need food that will give you energy so you can work out longer. Additionally, you will need food that reduces inflammation to improve your muscles’ recovery time.

Superfoods are considered to be nutritionally dense, giving you the necessary nutrients to build muscles. Although there is no strict definition for superfoods, they are typically those with antioxidants, healthy fats, fiber, and other nutrients that have health benefits.

Here are the superfoods you should consider including in your diet to build more muscle mass.


Moringa is often called a superfood because it is a great source of different vitamins, amino acids, antioxidants, and fiber. The plant has become so popular that you can see it in non-food items. It’s common to see moringa used for hair loss and skincare treatments.

Bodybuilders, or anyone looking to gain muscles, consume moringa for its high concentration of amino acids. Your body uses these organic compounds to build the natural proteins you will need to build muscle mass. Rather than relying on artificial supplements, consider including moringa leaves in your diet to improve your body’s protein-making abilities.

Garbanzo Beans

Garbanzo beans, otherwise known as chickpeas, are known for their fiber and protein content. Vegetarians and vegans often use these legumes as a replacement for meat. Additionally, this superfood is helpful in improving digestion. When you are building muscle mass, you have to be mindful not to gain excess weight. Garbanzo beans help you improve weight management without hindering your daily protein intake.

taking photo of food

Greek Yogurt

Greek yogurt is one of the more popular superfoods. Jam-packed with protein, it’s a popular choice for anyone who wants to have a healthier diet. A typical single serving of Greek yogurt will keep you full until your net meal, helping you avoid unnecessary snacking.

If you are looking to beef up, consider eating a cup of Greek yogurt a day. It has casein which is helpful in building muscle mass. You can have it in the mornings with your oats or as a dessert at lunch or dinner. It might even help you cut back on the sweets.


Maca is a plant that is native to Peru. It has become popular in the last decade as a superfood. The plant’s roots are rich in amino acids, phytonutrients, and vitamins. It has been praised for its ability to improve energy levels.

The maca’s roots are often crushed into a powder for consumption. Bodybuilders will mix this into their breakfast smoothies or protein shakes to keep their energy high during workouts. As an adaptogen, this plant also helps you manage stress.

Increasing your protein intake is not the only way to build muscle mass. Much like with any workout routine, you will need a healthy and balanced diet. Consider adding these superfoods onto your plate for your next meal.

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