Seven Foods to Help Define Your Muscles

Defining your muscles will help your body look the way you want it to. Here are seven foods you should consider to show off your muscles.
Seven Foods to Help Define Your Muscles

Last update: 13 May, 2021

Defining your muscles is the high point of the process, because it’s time for your body to look the way you really want it to. At this point, intense workouts aren’t enough. Now you have to pay more attention to your diet.

You’ve already left fats and flours behind and started to eat healthier and make better food choices. But in order to define your muscles, eliminating any remaining body fat and helping muscles grow, you should look for specific foods. Today, we’ll clue you in on which ones they are.

Food groups you should include in your diet

Below, we’ll suggest some nutrient groups that shouldn’t be missing in your muscle-defining diet.

Grain-based carbohydrates

You can find these in pastas, rice, breads, legumes and grains. You should eat them at the start of your day and in moderation.

Remember it’s essential to choose whole-grain varieties, to ensure fiber intake. This will keep you satiated for longer, according to a study published in the journal Nutrition Reviews.

Some rice that can help define your muscles.

Remember that you can’t eliminate all carbs from your diet because they provide you with the energy that you need to get through your daily activities efficiently. Choose the ones that have a low glycemic index, little or no saturated fat and that are free of cholesterol.

Fruits and vegetables

You can eat fruits and vegetables throughout the day as a way to wrap up a meal or as a snack. Choose the ones that have a low glycemic index, such as citric fruits, grapes, apples, peaches, apricots or red fruits.

When choosing vegetables, you shouldn’t miss out on carrots, onions, pumpkins, peppers, cabbages and turnips.


This might just be the most important food group for you because they directly help the body in creating muscle tissue, according to research published in the journal Nutrients. Consume fish and fish products. In addition, eat white meats such as turkey, chicken and rabbit.

On the other hand, avoid red meats. You can eat them up to two times a month. However, remember to always consult a medical specialist regarding any diet choices.

These are the most important foods that you should include in your diet. At the same time, continuing your detox from sugary drinks and alcohol is crucial. Without further ado, we now present our list of foods that’ll help you define your muscles.

Foods to help define your muscles

Some foods to help define your muscles.

1. Veal

For defined muscles, veal is one of the best dietary options. It’s pure protein, which makes it unbeatable. Veal contains linoleic acid, which eliminates fat and develops muscles.

However, despite the fact that veal can help with high blood pressure and that it boasts antioxidant properties, the World Health Organization (WHO) warns against the carcinogenic properties of red meats. Thus, we recommend that you eat only 200 to 225 grams of veal a week.

2. Eggs

This is one food that you can’t forget in your diet. Eggs have the best protein of biological value.

In addition, egg yolks provide your body with considerable amounts of iron, sodium, selenium, phosphate and zinc. They also have vitamins such as A, B2, B12, D and E. You can eat them before training because your body can digest them quickly.

3. Chicken breast can help define your muscles

This is a meat source that gives us plenty of protein and for every 100 grams, it only has 120 calories. A serving can provide you with 30 grams of protein, so make sure that you include it in your diet.

However, we recommend choosing quality chickens, preferably raised in a natural way. This type of meat has a high content of hormones that can be harmful to your health.

 4. Salmon

Some cooked salmon with sauces.

Salmon is a fish that you can confidently add to your meal plan. It contains fatty acids, which are very healthy and can benefit your joints.

In addition, the fish provides omega-3 and, as a result, it helps you lower your cholesterol levels. Salmon is a great protein you should grill or bake, without adding oil.

5. Tuna

This is definitely a food that you shouldn’t miss out on. Tuna has a lot of protein and your body can metabolize it very quickly. You can prepare it on the grill or in its own juice.

We recommend eating it as a main dish, or as a salad topping. Combine it with a serving of pasta or rice. You can also eat it before or after your workout.

6. Seeds, grains and nuts

These food groups provide fiber, minerals and healthy fats. Grains such as quinoa can also boast proteins in quantities similar to the other foods on our list.

Some nuts and dried fruit to help define your muscles.

Oats, walnuts, almonds, just to name a few, aren’t too expensive. To define your muscles, try adding them to a salad or eating them along side your meat dishes before or after doing physical activity. They also help fight against cravings.

7. Green tea can help define your muscles

Green tea is a great addition that works great alongside the benefits of the other foods in your diet. It helps you reduce your body fat as you continue down the path to define your muscles.

At the same time, it’s a diuretic, protecting you from free radicals while optimizing the development of muscle tissue. Therefore, drink it daily outside of meals.

Healthily define your muscles

By keeping these 7 foods in mind, you can prepare delicious meals for your diet. Remember that keeping fruits and vegetables in your healthy diet won’t only help you define your muscles, but it’ll also help you live healthier overall. Remember not to stick just to these foods, a good diet is varied.

  • Rebello CJ., O’Neil CE., Greenway FL., Dietary fiber and satiety: the effects of oats on satiety. Nutr Rev, 2016. 74 (2): 131-47.
  • Stokes T., Héctor AJ., Morton RW., McGlory C., et al., Recent perspectives regarding the role of dietary protein for the promotion of muscle hypertrophy with resistance exercise training. Nutrients, 2018.