8 Super Foods You Need to Build Muscle

EGGs are cheap and high in protein (7g). Half the protein, vitamins A/D/E, and cholesterol are in the yolk to naturally boost testosterone. Egg cholesterol is no problem.

Whole Eggs.

Anti-inflammatory, anti-fat, and testosterone-boosting. Get 9000mg EPA/DHA daily. Consider a fish oil supplement as fatty seafood may not provide enough.

Fish Oil.

One of the greatest omega-3 sources with 20g protein per 100g meal. Farm-raised fish is corn/grain-fed and omega-3 deficient. Choose wild salmon.

Wild Salmon.

Potent antioxidants protect cancer, heart, and eye problems. Any berry works cranberries, raspberries, blackberries, blueberries. Mix fresh or frozen berries with oats.


Contains gut-healthy bacteria. Avoid frozen yogurt and yogurt with sugar and fruit at the bottom. Get plain low-fat yogurt. Enjoy with flax seeds and berries.


Omega-3, protein, and fiber. To maximize flax seed benefits, grind them. Before bed, take 1 tbsp with yogurt and berries. Avoid unstable flax oil with no fiber.

Flax Seeds.

70% monounsaturated fats prevent cancer and heart disease. Dress salads with 1-2 tablespoons olive oil. Extra Virgin Olive Oil tastes better and has more polyphenols.

Extra Virgin Olive Oil.

Contain protein, fiber, vitamin E, zinc, potassium, magnesium, mono- and polyunsaturated fats. If you desire to gain weight, mixed nuts are high in calories.

Mixed Nuts.