Superfoods that can help with Muscle Growth

Achieving those booty gains has become the goal for most, aren’t we right ladies? In conjunction with a consistent booty band workout, it is equally important to fuel your body with the nutrients that will allow your muscles to grow and build. 

So, what is a Superfood? Often a term that is thrown around a lot, superfoods do not hold any super, magical powers despite what the name may suggest. Instead, superfoods are particular foods that are packed full with micronutrients and therefore can benefit your overall health and wellbeing. The nutrients within superfoods are often able to help reduce or cure the symptoms of negative side effects or illnesses whilst also nourishing your body so that it can thrive at its optimal state.



Before we even dive into the topic of Super foods, there are 3 macro nutrients that we must discuss first to ensure that the foundations of your eating plan are solid. Macronutrients are what gives us our energy and growth to combat the elements of everyday life. As we need them in large amounts, they are referred to as ‘macro’ nutrients, rather than just nutrients. The three macronutrients that are fundamental for us includes Protein, Carbohydrates and Fats (healthy fats).

Protein is one of the most important fuel sources for muscle growth. If you are wanting those gains, the first area that needs to be evaluated is your protein intake. No matter how many superfoods you may be consuming, if you are not eating enough protein, you will not see those desired results. After all, you cannot out-train a bad diet, no matter how hard you try. Carbohydrates often get a bad wrap, but they are just as important for muscle growth. The body uses protein and carbohydrates together to repair and build muscles. Lastly, healthy fats are vital as they allow your body to absorb the nutrients from your food, assist in cell structure and support healthy brain function.

So now that we know that it is vital that our diets incorporate a healthy balance of protein, fats and carbs, let’s look into various superfood sources where we can not only achieve these macronutrients, but can also gain the benefits from the micronutrients that are present.


Superfood Sources


High in protein and fibre, this gluten free grain is packed full with all nine of the essential amino acids and vitamins. Quinoa contains high amounts of minerals including magnesium, potassium, zinc and iron as well as key antioxidants which help to fight off free radicals and fight aging and diseases.



Salmon is high in Omega-3 fatty acids, in addition to vitamin B12 which assists in supporting and maintaining healthy brain function. Omega-3 is also beneficial to the body, reducing the risk of heart disease, diabetes and blood pressure. With just one serving of salmon containing 26 grams of protein whilst being high in unsaturated (healthy) fats, it is a healthy and clean option to ensure that you are hitting your protein and fat targets.




Loaded with high amounts of healthy fats and protein, the benefits of flaxseeds come as no surprise. Flaxseeds are particularly beneficial for those on a health journey as they are able to curb feelings of hunger and leaves you feeling fuller for longer due to the fibre content present.


Chia seeds

Known for their fibre levels, chia seeds are 40% fibre per weight, which again like flaxseeds, assist in keeping you feeling fuller for longer. Despite their small size, chia seeds are also very high in protein, whilst also containing a range of essential amino acids which are vital for muscle growth.

 Chia Seeds



Fabulous source of proteins, healthy fats, minerals and vitamins including A, B6 and C. The healthy fats in particular assist with reducing inflammation, therefore reduces any muscle tear and damage (which is what happens after working out).




Hemp seeds

Considered as the newcomer to the superfood world, Hemp Seeds are packed full with nutrients. Containing all nine essential amino acids, hemp seeds also are very high in protein (9.46 grams in every 30 grams). Great source of Omega-3 fatty acids, as well as minerals and vitamins such as magnesium, potassium and folate.



Full of powerful nutrients and antioxidants, spinach is more commonly known for its high levels of iron. Spinach is a great leafy green vegetable to consume when wanting to build muscle as it has anti-inflammatory properties which assist in repairing and rebuilding your muscles after training.




Achieve that fuller, perkier peach by maintaining a healthy lifestyle, both in the gym and out. With consistent strength training with resistance bands and by cleaning up your diet and incorporating a few of these peach builder superfoods into your cooking, you will build the booty of your dreams in no time.