Bodybuilding Fitness

9 Best Muscle Building Snacks You Should Eat

Best muscle building snacks

LAST UPDATED: May 5th, 2022

What you are eating is as important for muscle mass as hard gym workouts.


You can’t eat junk food and expect to increase lean muscles.

I already wrote about the best muscle building foods.

You can check that article here.

Today I am gonna talk about some foods that gym-goers often neglect.

And they can affect muscle growth.

I am talking about snacking time. (1)

Yeah, it’s time for the best bodybuilding snacks.

Let’s see what are the best muscle building snacks you should eat.

9 Best Muscle Building Snacks You Should Eat

1. Banana

This fruit is a great choice of carbs after a workout.

Banana is high in useful carbs, it will lift the glycogen levels immediately and it will regenerate your muscles.

So, it is delicious and you will get the necessary nutrients after a workout.

Besides, it’s high in potassium that you need for muscle contraction.

It has about 80 calories and it keeps you full.

Also, banana is the most important ingredient of many muscle building smoothies I make regularly.

You can read more about these smoothies here.

2. Chocolate milk

Chocolate foods

One of the best high-protein snacks for muscle gain.

The best sports drinks come from cow’s milk.

Milk is more effective than water or sports drinks when it comes to hydrating your body after training.

Milk, in general, contains electrolytes and magnesium, and chocolate milk, thanks to the chocolate contains the perfect balance of carbs, proteins, and fats which help your muscles recover after training.

Chocolate milk can help you boost your muscle mass.

Sounds too good to be true?

Chocolate milk is as efficient as sports drinks used for fighting exhaustion and improving the benefits of working out.

It provides your body with water, proteins, carbs, and calcium.

So, it can be useful for rehydrating, hypertrophy (growth of muscles), compensating glucogen and minerals, and it can be a source of nutrients between two sets of exercising.

3. Sunflower seeds

Sunflower seeds

A handful of sunflower seeds is high in protein, fiber, and healthy unsaturated fats that will keep you full for hours.

Besides, they have many health benefits.

For example, they can lower cholesterol.

Just be careful when it comes to the number of seeds you eat because you can often exaggerate.

4. Nuts


Increase your energy and control hunger with a handful of nuts like almonds, pistachios, peanuts, cashews.

Nuts are high in omega-3 fatty acids and they contain more protein and fiber than other snacks, which makes them great for building muscles.

Make sure you don’t eat too much and avoid nuts with too much salt.

5. Hard-boiled eggs

Boiled eggs

Two hard-boiled eggs is a good, affordable snack that can build muscles.

Eggs are high in proteins, they keep you full, and also contain vitamins and minerals necessary for a healthy, balanced diet.

6. Greek yogurt

Spinach and yogurt muscle building smoothie

A cup of greek yogurt contains a big amount of calcium and proteins and it’s a probiotic food that improves digestion.

You can eat plain greek yogurt or you can add something to it, just avoid ingredients with too much sugar.

So, choose some fruit, spinach or nuts.

7. Beef jerky

Beef jerky

If you want a protein snack, then beef jerky is a great choice.


It’s an excellent choice of protein and fiber with a low percentage of fat.

8. Peanut butter

Peanut butter

If you like peanut butter you can combine it with crackers, celery, carrot, or rice cakes.

It contains protein, fiber and healthy monounsaturated fats that give you energy and keep you full.

9. Tuna

Tuna testosterone boosting food

Tuna is a great choice when you want to eat something good and you don’t have enough time to cook.

One tin of tuna has about 40 grams of protein and only 5 grams of fat.

Plus, it’s very tasty when you eat it with crackers or rice.

But, don’t exaggerate since tuna contains a big amount of mercury.

Best Muscle Building Snacks You Should Eat – Bottom Line:

So, if you want to grow muscle add these snacks to your diet:

  • Banana
  • Chocolate milk
  • Sunflower seeds
  • Nuts
  • Hard-boiled eggs
  • Greek yogurt
  • Beef jerky
  • Peanut butter
  • Tuna

If you want to grow your muscles faster, read more about the best bodybuilding supplements made of natural ingredients:


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