Have you been going to the gym for some time now? You started out hoping to bulk up and gain some muscles but in reality, you seem to have no improvement at all. Well, working out doesn’t helps you bulk up! It’s actually done to break your muscles. To build them back bigger and stronger, proper nutrients are required. A proper diet has to be maintained to get those muscles you’ve always wished to have.

Here is a list of 15 muscle-building foods that help you bulk up faster than your normal diet.

1. Eggs

Your muscles need proteins to grow. Eggs are sources of high-quality protein with a single large egg containing about 6 grams of protein. Since it is bioavailable, our body can digest the protein easily. Besides proteins, egg also contains other nutrients in small amounts. The cholesterol in the yolk is also very useful for our body. Research proves that eating eggs helps in gaining lean mass and strength.

2. Chicken Breasts

chicken breasts are other sources of high-quality proteins with a 3-ounce serving containing about 27 grams of proteins. It is low in fats and contains other helpful minerals that promote muscle growth. Like eggs, it is easy to digest for our body and the proteins get mixed into the muscles easily too.

3. Shrimp

It contains solely proteins and zero fats. It is a very helpful food if you are concerned only about getting some proteins.

4. Salmon

Besides the easily digestible protein contents, salmon provides our body with essential Omega-3 fatty acids EPA and DHA. This helps in achieving greater muscle strength and improves the uptake of proteins by muscles.

5. Protein Powders

Though you should focus more on consuming whole protein sources, having a protein shake right after working out helps you repair and build muscles faster. They help in delivering amino acids directly into the cells to start the muscle building process faster.

6. Tuna

Tuna contains high amounts of proteins, vitamins and also Omega-3 fatty acids. This makes it a good source of proteins and other helpful nutrients.

7. Sweet Potato

Sweet potatoes are decent sources of carbohydrates and fibers. It also contains other essential vitamins and minerals. Carbs are as much essential as proteins as they provide our body with the energy needed during workouts and make better use of proteins.

8. Quinoa

It is a whole grain meal that contains high amounts of lysine, a very important amino acid. It is a rich source of carbohydrates and also proteins.

9. Oatmeal

It is a slow-digesting source of carbohydrates that provides long-lasting energy. It also contains some amounts of proteins and fats along with carbs.

10. Apples

It is a healthy fruit that regulates the number of fats in our body. It also helps in increasing muscle strength.

11. Blueberry

Blueberries contain Anthocyanidin, a potent anti-oxidant that helps in eliminating free radicles from our body. These free radicles are harmful for our body as they weaken our muscles and cause various other problems.

12. Nuts

Nuts are rich sources of essential nutrients. Almonds, for example, contain high amounts of vitamins, minerals and anti-oxidants. A handful of almonds is equivalent to protein amounts of an egg. Almonds are also good for our hearts.

13. Beetroot

Beetroot contains beetaine and nitrates which are helpful for our body.

14. Greek Yogurt

It gives you a combination of whey and caesine which is helpful in increasing lean body mass. It also contains vitamin D.

15. Avocado

It contains monounsaturated fat which is helpful in losing weight. It also boosts muscle growth in our body.

It’s upto you to choose from the given food choices and get those much needed nutrients for your muscles! Good Luck!

If you are interested in getting fit without having to go to the gym, here are a few tips that would help you through.