10 Best Food For Gaining Size and Strength

10 Best Food For Gaining Size and Strength

Gain Size and Strength With These 10 Muscle Building Food

People who are training for gaining size and strength can sometimes overlook the importance of the right diet in their transformation. Eating the right food can put you on the fast-track to muscle gain.

Contrary to the popular belief, you don’t have to rely on supplements for your transformations. You can achieve your dream physique by eating real food. In this article, we’ll take you over the ten food items you should have on your grocery list.

Protein Sources

Chicken Breast

The good old chicken breast is one of the most trusted sources of protein in the bodybuilding and fitness world. In this article, we’ve broken down the best foods into three categories as per the three macronutrients (proteins, carbs, and fats). 100g of chicken breast has 31g of protein.


Salmon is a great source of protein. Due to its fast-absorbing quality, you can eat salmon right after your workout to ensure your muscles are re-fed with the highest quality of protein. 100g of salmon has 20g of protein.

Egg Whites

It’s no secret the bodybuilding community swears by the egg whites. Egg whites are easy to cook and consume. 1 large egg has 3.5g of protein in the white portion. Egg whites in the bottled form can make them more convenient.

Greek Yogurt

Greek yogurt is one of the most overlooked and under-rated protein sources. Many professionals prefer yogurt as their dairy protein source. 100g of greek yogurt has 10g of protein.

Carbohydrate Sources


While there are a ton of sources you can get your carbs from, you need to be diligent in choosing the right source for yourself. Rice is a staple in many bodybuilding diets. 100g of white rice has 28g of carbs.

Whole-Grain Bread

Whole-grain bread is a good source of carbohydrates. Brown bread is convenient enough to be consumed at any point in the day especially when you’re tight on time. Two slices of whole-wheat bread have 24g of carbs.


Most bodybuilders add oats to their breakfast as they are a high-quality source of carbohydrates. Oats can help in providing your body with the required amount of carbs and calories to fuel your mornings. 100g of oats has 12g of carbs.

Fat Sources


Most people make the mistake of cutting out fats from their diets as they think it can add to their body fat. High-quality fat content is critical for an effective diet plan and almonds are one such source. 100g (3 ounces) of almonds have 49.2g of fats (ideal serving size – 1 ounce).


A good source and amount of fats in your diet is essential in keeping your joints and other body parts functional. There are hundreds of delicious avocado recipes on the internet you can try. 100g of avocados has 15g of fats.

Peanut Butter

Peanut butter is one of the most talked-about food in the bodybuilding and fitness world. It’s healthy, delicious, and convenient. 100g of peanut butter has 50g of fats (ideal serving size – 2 tablespoons i.e. 32g).

Which is your favorite food out of the 10 listed in the article? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.

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Vidur Saini
Vidur is a fitness junky who likes staying up to date with the fitness industry and loves publishing his opinions for everyone to see. Subscribe to his YouTube Channel.