Nutrition Beast: Top 10 Muscle Building Foods for Women

Ask a man how to eat to build muscle and he’ll boldly rattle off a list of muscle building foods. Ask a woman and you’ll get something like yogurt and a banana. The muscle building foods listed below aren’t just for men; they’re for women too.

These are just some of the awesome muscle building foods to select from. I encourage you to think outside the box and consume a variety of muscle building foods for ultimate muscle growth.

Beastly Pick #1-Whey Protein

Depending on the brand you select, 1 scoop easily contains 23-25 grams of fast digesting protein, which makes it an excellent protein choice for pre and post workout. Consuming a protein shake is a great source of extra calories and protein; it’s also a good option when you don’t have time for a solid meal.

Beastly Pick #2-Cottage Cheese

Cottage cheese contains casein which is a slower digesting protein than whey. Because of its slower digesting rate, cottage cheese makes for the perfect bedtime snack. Cottage cheese also contains healthy bacteria, which aids in the absorption of nutrients and helps promote muscle growth.

Beastly Pick #3-Eggs

Want serious muscle, eat eggs and don’t leave out the yolks. Nutrients in the yolk play an essential role in producing growth hormones that are responsible for muscle growth and strength. One yolk contains ½ a gram of leucine.

Beastly Pick #4-Lean beef

Lean beef contains ten essential nutrients and if you’re looking to pack on serious muscle, lean beef should be a staple in your diet. Lean beef is packed with protein and provides the body with essential amino acids. Lean beef also contains B-vitamins, creatine and iron.

Beastly Pick #5-Skinless Chicken

Skinless chicken is another muscle building staple; 3 ½ ounces contains 165 calories, 31 grams of high quality protein and 4 grams of fat.

Beastly Pick #6-Tuna

White fish is high in protein and low in fat. 3.5 ounces of canned light tuna contains 116 calories, packs 25 grams of protein and 1 gram of fat.

Beastly Pick #8-Walnuts

Having trouble consuming enough calories in a day? Eat walnuts; just 1 ounce contains 172 calories, 7 grams of protein and 16 grams of fat. Nuts are a good source of healthy fats including polyunsaturated and monounsaturated fats; they contain omega-3 and omega-fatty acids which are needed for muscle growth.

Beastly Pick #9-Peanut Butter

Peanut butter tends to be less expensive than almond butter, which makes it a perfect must have in your muscle building pantry. Peanut butter is another easy way to up your caloric intake without feeling overly stuffed. Put it on a slice of whole grain bread or add it to a protein shake. Two tablespoons of peanut butter contains 190 calories, 8 grams of protein and 16 grams of fat.

Beastly Tip

Peanut butters can be loaded with ‘bad’ oils and sugar. Crush your own peanut butter at your local health food store, or at the grocery store, opt for an all-natural brand that is not processed.

Beastly Pick #10-Oatmeal

Oatmeal that is minimally processed is an excellent source of slow digesting carbs. Oatmeal is another muscle building staple because it’s easy to cook. For breakfast, add fresh fruit, or blend it in your protein shake. One cup of cooked oatmeal contains 145 calories, 6 grams of protein, 25 carbs and 2 grams of fat.

Beastly Tip

Skip the boxed oatmeal that comes in packets it’s high in sugar.

Beastly Notes
My beastly favorite pick is almond butter. After writing this article, I’ve made the decision to incorporate more lean beef into my diet.

Craving more muscle? Stop by later this week when I wrap this muscle building series up with The Top Muscle Building Exercises for Women.

Did you find this article helpful or do you have a question? I would love to hear from you; please leave a comment in the section below.


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