15 Foods That Help Build Arm Muscle

Build Arm Muscle

Tight and muscular arms are the common dream of many. Do you know that you can make this dream come true by doing arm muscle-building exercises at home and focusing on foods that increase muscle growth in your diet?

We have prepared a beginner’s guide for those who want to build arm muscles but do not know where to start. If you are ready, let’s come and take a look at the foods that must be eaten together to develop arm muscles.

15 Healthy Foods to Build Arm Muscle

1) Egg

  • Did you know that there are 9 amino acids in the egg that support muscle building?
  • 1 egg contains an average of 7 grams of protein.
  • It is rich in zinc, iron, calcium and vitamins A, D and E.
  • If consumed before exercise, it provides the energy needed for training.

2) Oatmeal

  • With the vitamins and minerals in oatmeal, it is an ideal food for those who want to build arm muscle.
  • Most of the calories in oatmeal come from carbohydrates.
  • It is low in sugar and high in fiber. Thanks to these properties, it supports muscle building and accelerates fat burning.

3) Cottage Cheese and Strained Yogurt

  • Both cottage yogurt and cottage cheese are protein-rich foods.
  • Both have the ability to keep full for a long time.
  • Especially, cottage cheese consumed at breakfast supports muscle building.
  • Strained yogurt contains 2 times more protein than regular yogurts.
  • You can consume yogurt as a snack or with oatmeal in the morning.

4) Milk

  • It supports muscle development with protein, calcium, carbohydrates, fat, vitamins and minerals in milk.
  • It is one of the drinks that athletes should consume because it contains different nutrients.
  • If you can’t drink milk plain or if you want to make this action more enjoyable, you can also prefer chocolate milk. A glass of chocolate milk, especially after exercise, eliminates fatigue and exhaustion.

5) Green Tea

  • Green tea, which you can choose instead of black tea for breakfast, is a beverage with a high antioxidant content.
  • It supports muscle building by positively affecting blood circulation.
  • It also accelerates metabolism and facilitates fat burning.

6) Chicken and Turkey Meat

  • Protein is essential for muscle building. Chicken meat contains between 30 and 100 grams of protein, depending on the size of the chicken.
  • Every athlete should consume some white or red meat during the day.
  • Both chicken and turkey meat are low-fat types of meat.
  • Thanks to these features, it supports muscle building and accelerates fat burning.

7) Red Meat

  • Red meat is one of the foods that athletes must consume.
  • Red meat, which is rich in protein, iron, zinc and B12, supports muscle building.

8) Dried Legumes

  • Protein intake is essential for muscle building, but you don’t have to only get protein from meat and dairy products.
  • Legumes, which contain high protein, compete with red and white meat in this regard.
  • Dried legumes contain high amounts of fiber. It gives a feeling of satiety for a long time.
  • It provides the energy necessary for muscle development.

9) Salmon

  • Omega 3 fatty acids have an important place in muscle building and development.
  • Salmon is very rich in omega 3 fatty acids. 100 grams of salmon contains 25 grams of protein.
  • Salmon is also rich in vitamin D.
  • If you cannot eat red meat or chicken, you can choose fish, especially salmon.

10) Pineapple

  • There is an enzyme called bromelain in pineapple that helps digest protein.
  • Thanks to this feature, pineapple is a food that supports muscle building.
  • It also has anti-inflammatory properties. It fights muscle inflammation.
  • You can consume pineapple for breakfast, snacks or after exercise.

11) Avocado

  • There are 9 different amino acids in avocado that support muscle growth.
  • From this point of view, avocado is an indispensable fruit for those who want to build muscle and athletes.
  • You can consume avocado for breakfast or snacks.

12) Spinach

  • Studies have shown that phytoecdysteroids in spinach increase muscle growth by up to 20 percent.
  • In addition, the calcium in it relaxes the muscles and prevents cramps during sports.

13) Sweet Potatoes

  • Sweet potatoes are rich in potassium riboflavin, folic acid, pantothetic acid, copper, and vitamins A and C.
  • Thanks to these properties, it accelerates metabolism, facilitates fat burning and supports muscle building.

14) Banana

  • Most of the calories in bananas come from carbohydrates.
  • It is rich in vitamin C, fiber, magnesium, potassium and folic acid. Keeps it full for a long time.
  • When consumed before sports, it provides the necessary energy for training. It is also a good snack for post-workout.
  • It is a nutritious and healthy fruit. It supports muscle building.

15) Almond

  • Almonds, a powerful antioxidant, are rich in protein, oil and vitamin E.
  • 100 grams of roasted, unsalted almonds contain 18.7 grams of protein.
  • Thanks to this feature, almond helps to repair the damage in the muscles. It also supports muscle development.

Arm Muscle Building Exercises at Home

Of course, going to a gym and doing sports with a trainer is the ideal option. However, we must emphasize that this is not necessary. If you do not want to go to the gym or if your conditions are not suitable for this, you can have the arms of your dreams with the exercises we will do regularly at home.

Here are the arm muscle building exercises you can do at home:


  • When you do push-ups, the muscles in your arms get stronger along with your own body weight. In fact, while doing this movement, not only your arm muscles but also your abdominal, back and leg muscles work.
  • To get into a push-up position, first extend your feet and stand on your hands with support from your toes.
  • Bend your arms towards the ground. After staying in this position for a while, return to your old position.


  • Another move you can do using your body weight is the plank exercise. You don’t need any equipment for this move, which is very easy to implement.
  • To do the plank move, first take a push-up position.
  • Without leaning towards the floor, tighten all your muscles with your arms bent. Wait like this for 30 seconds. That is all!
  • To increase the effect of this move, you can raise your arms and legs alternately while in the plank position.

Biceps Exercises

  • For biceps exercises, you will need a pair of dumbbells or barbells. If you do not have these equipment, you can also use small water bottles.
  • Stand with your back straight and your abdominal muscles tight.
  • Take the dumbbell in your hand.
  • Bend your arms at the elbow and pull the dumbbells towards your shoulders. If you do this exercise regularly, the muscle ratio in your arms will increase in a short time.

Circular Arm Movement and Scissor Movement

  • You can do both moves without the need for any equipment.
  • All you have to do is open your feet shoulder-width apart, extend your arms to your sides and move them clockwise in a controlled and rapid manner.
  • In the scissor movement, you should stretch your arms forward, not to the side, and form an X letter.

Chair Movement

  • You will need a chair or armchair to do this move.
  • Take the chair behind you and hold it by the edge.
  • Raise and lower your knees by bending them towards the floor. That’s it!

What Is Good For Arm Muscle Pain?

Muscle aches that occur after sports can reach annoying dimensions from time to time. The causes of arm muscle pain can be summarized as follows:

  • Restarting sports after taking a break for a while
  • Forcing the muscles during cardio work
  • Using heavy gym equipment and tools
  • Tearing or injury to the muscles as a result of strain
  • Not applying warm-up movements before sports
  • Tire acid build-up

So, what is good for arm muscle pain? Here are the solutions you are looking for…

  • Have a rest
  • Regular sleep
  • Abundant water consumption
  • put ice
  • To move the aching area without forcing too much
  • to massage
  • Protein-rich diet for muscle repair

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