Best [12] Bodybuilding Superfoods for Muscle Growth

When it comes to an extreme muscle-building diet, people often zero in on a handful of food choices like chicken, nuts, and bananas.

However, there are more food options to add to a muscle-building diet for men and women.

In fact, most of the bodybuilders including the pros rely on some of the best superfoods for bodybuilding and muscle growth.

It has become a buzzword for those looking to improve the quality of their diet to boost muscle gain potential.

So what are superfoods for bodybuilding?

Superfoods are nutrient-dense foods with very low calories. These foods are loaded with vitamins, minerals, and antioxidants and thus promote muscle growth.

Additionally, superfoods boost immunity, improve digestion, reduce inflammation, and lower cholesterol. As a result, dietitians and training professionals recommend eating a variety of superfoods for weight loss and muscle gain.

Take inspiration from my list of the best superfoods you can include in your meal plan for muscle gain…

12 Best Superfoods for Bodybuilding and Muscle Growth

Although protein and carbohydrate-rich foods boost workout performance and muscle recovery, including superfoods can give an extra edge to the muscle-building process.

It will accelerate the muscle repair process and increase the growth and recovery of muscle cells as well.

Include some of the following superfoods in your muscle growth diet plan:

1. Soy Lecithin
2. Beetroot
3. Wheat Grass
4. Spirulina
5. Chlorella
6. Kelp
7. Eggs
8. Fatty fish
9. Fermented Dairy Products
10. Hemp Seeds
11. Mollusks
12. Spinach
13. Best Superfood Powder for Muscle Growth – Vegan-friendly 100% clean mix

Therefore, here we have discussed the 12 best superfoods for bodybuilding and muscle growth.

#1. Soy Lecithin for Bodybuilding

Lecithin is a food additive that is derived from different sources, and when it is extracted from soybeans, it is called soy lecithin.

It is a rich source of numerous essential nutrients including choline, polyunsaturated fatty acids, and phospholipids.

So, why is soy lecithin considered a superfood for bodybuilding and muscle growth?

Notably, choline is an essential nutrient for brain and liver function. Adding to it, choline also improves athletic ability.

As per the reports published in the Journal of the International Society of Sports Nutrition (ISSN), short-term supplementation of soy-derived PS (Phosphatidylcholine) improves the performance of various sports activities.

It also reduces perceived muscle soreness after exercise and also improves the exercise capacity.

Soy Lecithin is popularly known to reduce cholesterol as well as boost immunity. It is found to increase the levels of lymphocytes along with white blood cells.

#2. Beetroot for Bodybuilding

The dark reddish and purple root vegetable – beetroot is often part of healthy salad bowls. It is always associated with numerous health benefits because of the wide range of nutrients in it.

Beetroots are loaded with fiber, folate, manganese, potassium, iron, and vitamin C. Adding to it, beetroots also include certain levels of calcium, riboflavin, vitamin B6, and copper.

Now moving on to how beetroot benefits bodybuilding, one factor is that it is highly rich in nitrates.

Notably, nitrates are the precursor of nitric oxide that increases the blood flow through vasodilation.

That is to say, nitric oxide in beetroot dilates the blood vessels and improves the blood flow. As a result, there is more oxygen in the areas that actually need it.

This leads to better muscle recovery, high endurance, and a better workout. This is mainly the reason why mainstream pre-workouts have beet as an ingredient.

Just two concentrated shots of beetroot juice 2-3 hours before training can improve your workout performance. Hence, beetroot is one of the best additions to the diet to witness muscle pump.

Considering no other food increases nitric oxide levels like beetroot, undoubtedly, beetroot is one the best superfoods for bodybuilding and muscle growth.

#3. Wheat Grass for Bodybuilding

A powerful and potent superfood for bodybuilders, wheatgrass is derived from a Triticum aestivum (a common wheat plant).

It mostly includes chlorophyll and hundreds of different enzymes. Not to forget, wheatgrass is also known as the “king of alkaline foods”.

It is because this superfood is rich in bicarbonate and alkaline content which include magnesium, calcium, manganese, and iron.

The main bodybuilding benefits of wheatgrass include its chlorophyll content, which increases the red blood cell count and prevents anemia.

According to a study published in the Journal of Molecular Nutrition & Food Research, Chlorophyll is also found to propel healthy weight management and produce beneficial effects for obesity prevention.

The nutrient profile of wheatgrass also includes 10 minerals, 13 vitamins, 17 amino acids, and various trace minerals. No wonder why it is given the tag of superfood, considering the quantity of minerals and vitamins for muscle gain.

Furthermore, wheatgrass is also a great appetite suppressant, blood cleanser, and immune system booster. The superfood wheatgrass also boosts energy and encourages muscle growth.

#4. Spirulina for Bodybuilding

First of all, what is spirulina? It is a blue or blue-green algae that grows in high salt alkaline water. This edible algae is commercially available in the form of powders, pills, and flakes.

But what makes spirulina one of the best superfoods for bodybuilding and muscle growth?

To begin with, spiruline contains 65% protein which is one of the basics for muscle building.

Adding to it, this edible alga is also rich in vitamin B-complex, vitamin E, beta-carotene, and zeaxanthin.

Interestingly, spirulina has been in use since the times of the Aztecs; warriors of this tribe used spirulina for muscle recovery.

This superfood is gaining all the attention of bodybuilders because of its ability to boost immunity, increase athletic performance, and recover from intense workouts.

Spiruline is no less than a gold mine for vegetarian or vegan bodybuilders. It has the highest levels of plant protein.

Apart from these, spirulina also assists in reducing oxidative stress by controlling DNA damage and is an anti-inflammatory agent that treats body pains and aches.

#5. Chlorella for Bodybuilding

Also known as Chlorella Vulgaris, Chlorella is a single-celled algae that is found in freshwater. It is also found in dark and leafy vegetables and is considered a complete food.

Chlorella is rich in carotenoids like flavoxanthin, loraxanthin, violaxanthin, neoxanthin, canthaxanthin, and astaxanthin.

As per the reports of a study, administration of β-carotene increases muscle mass and induces functional hypertrophy by mediating muscle protein synthesis.

As for why chlorella is a superfood for bodybuilding and muscle growth, the only logical answer is its role in exercise and respiration.

This way it helps in aerobic exercises. There is one more interesting nutrient that you may not find anywhere else.

We are talking about the Chlorella Growth Factor that enables chlorella to grow faster. It benefits bodybuilders as it assists in quick tissue repair. This includes ulcerated as well as damaged tissue.

No wonder it’s a bodybuilding superfood.

#6. Kelp for Bodybuilding 

Kelp is another nutrient-dense plant that grows underwater. The superfood of the sea, Kelp is rich in potassium, iron, iodine, magnesium, and calcium.

Considering how rich is its nutrient profile, there is no questioning its effect on bodybuilding and muscle gains.

Often consumed as a starter or main course condiment, Kelp is used in Chinese and Japanese cuisines, kelp directly affects bone and muscle health.

Moving on, Kelp is also one popular food for reducing weight. It delays the digestion process and hence keeps you fuller for longer.

Including Kelp in your 7-day meal plan for muscle gain, also fulfills the vitamin requirements of the body.

A good amount of Kelps serves vitamin A, B-12, and vitamin K. Vitamin K supports bone metabolism and also regulates the immune system.

Additionally, iodine in kelp contributes to proper glandular function which again increases the testosterone production essential for muscle building.

As per Marine Drugs, the iodine consumption from Kelp is also said to influence thyroid function and prevent obesity.

Notably, the reason why Kelp is among the best superfoods for a bodybuilding diet is because it includes 44 different mineral elements that are often lacking in bodybuilding nutrition.

#7. Eggs for Bodybuilding

This is among the most common and highly popular superfoods for bodybuilding and muscle growth.

Eggs are a staple diet for not only bodybuilders but muscle builders and workout enthusiasts as a whole.

Eggs contain 6 grams of protein and are also a rich source of vitamins A, E, and K. It also includes a good amount of Vitamin B complex, riboflavin, and folic acid. Eating eggs for muscle building can offer you all these nutrients packed in a single serving.

Notably, 2 large eggs contain 136 calories, 12 grams of protein, and 9 grams of fat. Eating eggs for bodybuilding results in muscle development, muscle recovery, improving strength and endurance as well as glycogen replenishment.

One of the best superfoods for bodybuilding and muscle growth, eggs are also rich in riboflavin, iron, zinc, and calcium. It accelerates protein synthesis which is essential for muscle building and growth.

If you think egg yolks are nothing but a waste, think again. The yolk comprises ∼40% of the total protein in an egg.

In fact, as per the report of a study published in the International Journal of Sport Nutrition and Exercise Metabolism, eating whole eggs promotes acute increases in myofibrillar protein synthesis and muscle mass.

#8. Fatty Fish for bodybuilding

Fatty fish like anchovies, salmon, sardines, and bluefin tuna are high in omega-3 fatty acids.

This healthy fatty acid has numerous health and fitness-related benefits and is also the best fat to eat to build muscle.

Omega 3 fatty acids improve cardiovascular health which is essential for those lifting heavy weights.

Adding to it, this fatty acid also promotes muscle growth by preventing the loss of muscle mass.

Talking about the other benefits of omega-3 fatty acids for bodybuilding, it decreases Delayed Onset Muscle Soreness and assists you in bouncing back even after intense exercise.

It easily makes it to the list of superfoods for muscle recovery.

Moving on, the reason why Fatty fish are considered one of the superfoods is that by only consuming 12 ounces of fatty fish 2 times a week, you can enhance your bodybuilding efforts.

Not only this, as per the reports published in the Nutrients Journal, long-term supplementation of Omega-3 fatty acid contributes to muscle gains and muscle mass as well.

#9. Fermented Dairy Products

Yogurt and kefir are two such fermented dairy products the benefits of which for bodybuilding are still unknown by most people.

Kefir for instance is no less than a magic bullet for those looking to make their vegetarian bodybuilding meal pan effective.

Notably, one cup of kefir adds less than 150 calories but more than 10 billion of good bacteria. This enhances the gut health and also positively influences the immunity system.

Talking about the other bodybuilding benefits of fermented dairy foods, it works as an anti-inflammatory food.

Not only this, as per the study published in the Nutrition Journal, fermented milk supplementation improves glucose metabolism.

This, as a result, helps in alleviating muscle soreness after high-intensity exercise.

#10. Hemp Seeds for Bodybuilding

Hemp seeds or Hemp hearts are part of most of the protein powders. Its high protein content, arginine level, and omega-3 make it one of the best superfoods for bodybuilding and muscle growth.

Notably, somewhere around 77% of the total fats of Hemp seeds include healthy fats and just 2 tablespoons of hemp seeds deliver 7 grams of protein.

2 tablespoons of hemp seeds also provide the daily requirement of magnesium which is again essential for muscle recovery.

Also, this superfood is rich in iron and assists in transporting oxygen throughout the body.

It is easy to digest and contains all 9 essential amino acids. Hemp seeds are a great alternative to whey protein for those on a vegan diet for muscle building.

You can add hemp seeds to your protein shakes, salad, protein bars, and granola.

#11. Mollusks for Bodybuilding

Popular choices of mollusks include clams, oysters, and mussels. These superfoods are also part of some of the bodybuilding supplements.

Clams are rich in hem iron that are only found in red meat and seafood. These are also rich in vitamin B12 and copper.

Talking about oysters, it is a popular aphrodisiac that also boosts testosterone. This primary male hormone is essential for muscular growth.

In fact, as per the reports of Integrative Medicine Research, fermented oysters have a content of GABA and can be used for treating growth stimulation.

Mollusks are also rich in zinc and boron and therefore help in muscle growth and recovery. These are also one of the cleanest sources of protein.

Interestingly, mollusks are easy to find and include in the diet. This superfood for bodybuilding and muscle growth can be cooked in different ways so you don’t have to compromise the taste.

#12. Spinach for Bodybuilding

Oh yes, Popeye wasn’t lying when he used to eat spinach to get energy and pop muscles.

In a 10-week study, a group receiving 2 or 8 capsules of 100 gm spinach extract called ecdysterone, showed a significant increase in muscle mass.

Interestingly, ecdysterone is a natural steroid and is also banned by WADA.

Moving on, spinach includes nitrates that improve blood flow leading to more oxygen.

Reports of another study suggest that 12 weeks of supplementation of Spinacia oleracea L. improves muscle-related variables and muscle quality.

With these superfoods for bodybuilding and muscle growth, you don’t have to limit your diet to a monotonous meal plan. You can always experiment and keep including new superfoods to derive maximum benefits.

Moving on, considering the benefits of superfoods for bodybuilding and muscle growth, one can now find them in the form of pills as well as powders.

These superfood supplements include the power of multiple bodybuilding superfoods in one.

However, in comparison to pills, superfood powders are more easy to use and come in different flavors.

So is there any best superfood powder for muscle growth?

Of course, Yes!

Best Superfood Powder for Muscle Growth

YourBiology Supergreens is a superfood formula that includes plant and seafood extracts along with digestive enzymes to promote health.

It includes scientifically supported and clinically proven ingredients that support muscle growth, immunity, energy, and focus.

>> Yourbiology Supergreens Website <<

The nutrient-rich formula is vegan and vegetarian-friendly and does not include any animal compounds. Interestingly, each scoop of Yourbiology Supergreens includes the extracts of 17 superfoods.

But how does YourBiology Supergreens help muscle growth?

Notably, consuming YourBiology Supergreens empty stomach before your workout gives you a boost of energy.

As a result, there is an improvement in your workout performance. Adding to it, YourBiology Supergreens also promotes immune health and maximum nutrient absorption.

So, what makes it possible?

The powerpacked combination of 17 rejuvenating superfoods in the formula is the secret behind the YourBiology Supergreens results and reviews.

It includes most of the superfoods that we have discussed above such as spirulina, wheat grass, beetroot, kelp, and Soy Lecithin.

In addition to these, YouBiology Supergreens also includes digestive enzymes like inulin, lactobacillus acidophilus, and lactobacillus bifidus.

These digestive enzymes boost gut health and make it easier for the body to break down protein and other nutrients for better absorption. It also prevents bloating and other gut-related health issues.

Moving on, YourBiology Supergreens also includes fibers in its formula like apple fiber, rice bran, and apple pectin. These ingredients also have a role to play in digestion and heart health.

Antioxidants also have a major role to play when it comes to muscle building.

Guess what? YourBiology Supergreens includes coq10, superoxide dismutase, and beetroot as its primary antioxidants.

These ingredients remove fatigue and assist you in improving your workout stamina.

Apart from using YourBiology Supergreens for muscle growth, you can also use this superfood powder for overall health benefits.

Key Benefits of YourBiology Supergreens

Some of the key features of YourBiology Supergreens include:

1. It helps recover mental clarity and focus
2. One can reignite luminous glow and clarity by using YourBiology super greens
3. It is available in a minty flavor that removes the bitterness and leaves a fresh aftertaste
4. The superfood powder starts showing results in just 90 days
5. YourBiology Supergreens also detoxifies the body and removes toxins

YourBiology Supergreens delivers a combination of antioxidants flavonoids, polyphenols, and trace elements.

How To Take YourBiology Supergreens

Including superfoods in your diet becomes easier with YourBiology Supergreens.

All you have you do is just add 1 scoop of YouBiology supergreens powder to 8-12 ounces of water and drink it. You can also include it in your favorite smoothie.

For maximum benefits, you can include YourBiology Supergreens in your diet 2 times every day.

YourBiology is the perfect mix of some of the best superfoods for bodybuilding and muscle growth.

If you are worrying about its affordability, well, you don’t have to be worried at all. A single purchase of YourBiology Supergreens costs only $69.00.

You can visit the official website to place an order and avail of additional discounts.

To accelerate bodybuilding and muscle growth results, it’s time to go one step beyond the conventional approach of dieting and workout. Rather than quantity, go for quality.

Conclusion

Bodybuilding is not only about muscle growth and gains. There is also muscle recovery, immunity, blood flow, and muscle loss that affects the bodybuilding process.

For every aspect of bodybuilding, you can find a superfood. Though one may complain about the availability of some superfoods, Yourbiology Supergreens is actually easy to get and incorporate into a diet.

The benefits of these best superfoods for bodybuilding and muscle growth are not only limited to physical health. However, one can also improve their mental energy, focus, and clarity by opting for superfoods.

With these superfoods by your side, you can now get rid of those boring only chicken, egg, and green smoothie muscle-building diets. Choosing superfoods and supergreens adds flavor and nutrition for overall muscle development.

So, start fail-proofing your bodybuilding meal plan with these superfoods. And if some of these vegan superfoods are not easily available to you, just check out Yourbiology Supergreens (a powerful combination of 17 vegan muscle-building ingredients with no additives) and let us know how you like it.