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8 of the Best Muscle Building Foods for Women

Written by Grace & Silas
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Both food and exercise are critical if you want to build muscle. You need to constantly work at your muscle by exercising to make them stronger, but you also need to pay attention to what you’re eating. And here is a list of eight of the best muscle building foods for women. So check them out and let us know what you think!

Salmon

You need to consume enough protein to rebuild your muscles and salmon is one of the best foods for protein, (and it’s also delicious)! 

Soybeans

Soybeans are particularly good for vegans as it’s rich in protein just like animal products, and thankfully it can be found in many grocery stores!

Tofu

Produced from soy milk, tofu is considered a great source for protein and often consumed as a meat substitute. Also, it has Calcium which is highly important for improving muscle performance and protecting bone health.

And just like soybeans, tofu is a great choice for protein consumption for vegans and vegetarians.

Quinoa

Protein is important for muscle growth, but our body also needs energy to perform efficiently, and this is where carbohydrates come into play.

About 60% of our daily energy should come from carbohydrate, so we should make sure we’re doing just that.

185 grams (1 cup) of cooked quinoa contains 4.4 grams of protein, and 2.8 grams of fiber, all of which are needed for muscle growth.

Brown Rice

Brown rice is also a great source of carbohydrates. Eating healthy carbs like brown rice or quinoa will provide you with the energy you need to exercise for longer periods.

Milk

Milk contains lots of nutrients to improve your muscle growth. It’s a mix of different things like protein, carbohydrates, and unsaturated fats. There’s even a study showing that drinking milk regularly along with exercise helps muscle growth.

Almonds

Almonds are a great source of protein, vitamin E, magnesium and phosphorus. 

Now when you consume almonds, be careful about eating too many since they’re also high in calories. There are around 579 calories in 100 grams of almonds.

Cottage Cheese

A cup of low-fat cottage cheese contains 25 grams of protein, but it also has a good amount of amino acid leucine which is helpful in muscle building.

Cottage cheese may have varying fat contents, so it depends on how many calories you need to eat in the day before deciding on high-fat or low-fat cottage cheese.


Whether you want to grow leaner muscles or burn fat, there are always great foods you can eat to get there. So try these out and let us know what you think!

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Meet Silas & Grace

Silas and Grace always had a passion for travel. So in 2016, they started Chasing Foxes as an independent income source. 4 months after launch, they were making enough money from their blog to travel full-time, and in the past 5 years, they’ve been able to encourage others in their blogging journeys too. Learn more about Silas & Grace.

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