Muscle Growth

If you would like to boost your muscle growth, then adding some dietary fats in your diet is a wise choice to make. These fats help you to grow more lean muscle from increased calorie intake, and they also boost the absorption of some essential vitamins needed by your body. “Taking a lot of fat can make me gain a lot of weight?” Maybe this is what you are saying. Well, the truth is that as long as you are taking the right kind of fats, you facilitate fat loss, fast growth of lean muscle and enhance their performance.

Here is a list of top sources of fats for building muscles


To build up muscles, you need calories to fuel the process. You also require enough fats in your diet. Avocado is a good choice because it not only provides you with both fat and calories but also proteins and lot of nutrients. The dietary fat provided by avocados does not only help you with muscle growth but also helps the body to absorb fat-soluble vitamins such as A, E, D and K required for proper functioning of the body.


Mackerel fish has a very high content of omega-3 fatty acid. While exercising, omega-3 fatty acid increases the blood flow to muscles hence reducing cases of soreness or swelling after the workout. It also increases insulin sensitivity which in turn promotes fat burning in muscles. Studies have also shown that it helps to slow muscle loss when one is recovering from an injury.


Walnuts have significant contents of proteins fiber and amino acid specifically the alpha-linoleic acid (ALA). This acid is converted into nitric oxide, an important compound for dilating blood vessels for improved blood flow to the muscles.

Natural peanut butter

For a powerful post-workout bodybuilding snack, mix your peanut butter with an apple, banana or anything else that you would like in your snack. Peanuts give you arginine, a muscle-building amino acid and resveratrol, an anti-inflammatory antioxidant for muscle recovery and reducing soreness or swelling cases after exercising.

Olive oil

Olive oil contains monosaturated fats, so you do not have to worry so much about heart diseases. It reduces and prevents cases of breakdown of muscles as it lowers the levels of tumor necrosis factor-A which is associated with muscle weakness and wasting.

Coconut milk

Coconut milk is enriched with a high content of vegetable fat, something which makes it a good source of fat required for muscle building. Due to its magnesium content, it is also good for relieving muscle soreness.


Apart from being nutritious, eggs help in muscle building. This can be attributed to their high fat and protein contents. Proteins found in eggs in the form of amino acids form the building blocks of muscles. Egg yolk contains high-fat content which is responsible for increasing testosterone levels.


Almonds act as a great source of alpha-tocopherol vitamin E. This is the best form of vitamin E that can be absorbed by the body. It is an antioxidant that prevents damage after exercise which could be caused by free radicals. This means that your muscles will recover faster and so their growth will begin sooner.