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When building muscle, the right diet has a significant impact on muscle gain. If you are not consuming enough of the right nutrients, you may struggle to maintain or gain muscle when working out. 

Here is a list of the best foods to eat when trying to build muscle. 

Whole Eggs 

This may not come as a surprise, or you may already regularly consume eggs in your day-to-day diet. However, eating whole eggs contain a significant amount of amino acid leucine. Amino acid leucine is essential for, in particular, muscle recovery after a workout. 

In a study published in the American Journal of Clinical Nutrition, it was reported that consuming the whole egg, not just the egg white, boosts the muscle building response by 40 percent. 

It is common to think the egg white alone is all you need to boost muscle growth, however it’s recommended consuming the whole egg to see results. 


Not only is Salmon a great way to consume protein, it is also very high in Omega 3 fatty acids. Omega 3 fatty acids are important for your body’s overall function. This is because Omega 3 fatty acids contain both DHA and EPA which are essential to prevent and manage heart disease. EPA and DHA also help to reduce inflammation and increase insulin sensitivity. This helps to manage storing fat in your system, as it reduces the amount of insulin in your bloodstream.

Soy Beans

For the perfect lean protein, soy beans are a great addition to your diet. Especially for those that are on a plant based or vegetarian diet. Not only do soybeans contain all 9 amino acids, they are high in protein, vitamin C and folate. They are also low in saturated fat.

Foods made from soy beans are tofu, tempeh and most vegetarian alternatives to meat.

To ensure you are getting enough essential amino acids into your diet, alternatively you can shop the Trilogy Nutrition Ion Aminos supplement in Orange or Blackcurrant flavour. This is the only blend of essential amino acids and electrolytes currently available on the market. It also helps restore balance without the need of any added and unnecessary sugars.

The Trilogy Nutrition Ion Aminos supplement is available in blackcurrant and orange.

Ion Aminos Blackcurrant Trilogy Nutrition Supplement


Surprising right? When looking at a high protein diet for muscle gain, pineapple would not be the first food to come to mind. However, pineapple is the only known food to contain the enzyme bromelein, the enzyme that digests protein. So amongst your high-protein diet, regularly eating pineapple can be of significant benefit.

Pineapple also helps with inflammation, helping sooth post-workout soreness, swelling, pain and tenderness.

To add to your new and improved high-protein diet, Trilogy Nutrition has a number of products on offer to help fasten the process. So, you can see all of your gains, in no time.

Shop the Trilogy Nutrition Whey Protein Powder in either vanilla or chocolate. This is the perfect quick releasing, gluten free protein powder that helps to increase your daily intake of protein. It is grass fed New Zeland Whey Protein, that is low sugar and 100%.

Trilogy Nutrition Whey Protein Powder Pure NZ WPI