10 Nigerian Foods That Help Men Build Bigger Muscles

Nigerian Foods That Help Men Build Bigger Muscles

10 Nigerian Foods That Help Men Build Bigger Muscles – The Best Protein Foods For Bodybuilding In Nigeria

Building bigger muscles involves a combination of factors, including regular strength training, proper nutrition, adequate rest, and genetics.

Nigerian cuisine offers a variety of nutritious options that can support muscle growth when combined with a proper fitness regimen

While no specific foods can directly lead to larger muscles, a balanced diet rich in the right nutrients can support muscle growth and recovery.

Here are some Nigerian foods that are rich in protein and other nutrients beneficial for muscle development:

What Is Bodybuilding?

Bodybuilding is a form of physical fitness and sport that focuses on developing and sculpting the muscles of the body through intense resistance training, specialized exercises, and a structured nutrition plan. The primary goal of bodybuilding is to achieve a well-defined, muscular physique with low body fat levels. Bodybuilders often compete in contests to showcase their muscular development, symmetry, and overall aesthetics.

Why Do Men Love To Show Off Bigger Muscles?

Men often showcase larger muscles as a way to demonstrate physical strength and masculinity, influenced by societal and cultural norms.

Historically, physical prowess has been associated with traits like protection, dominance, and attractiveness. Displaying well-developed muscles can convey these qualities and boost self-confidence.

Additionally, the media’s portrayal of muscular men as symbols of success and desirability can contribute to the desire to flaunt larger muscles. This display may also serve as a means of gaining social approval and attention, reinforcing one’s self-esteem and perceived social status.

10 Nigerian Foods That Help Men Build Bigger Muscles


In Nigerian beans is a staple food and a rich source of protein, beans are excellent for building muscle mass. Beans are one of the healthiest meals you can eat.

Nigerian Foods That Help Men Build Bigger Muscles

With a lot of protein, fiber, folate, and magnesium are vital nutrient for bone development. This meal offers a fantastic supply of protein without the additional sugar that can be found in other dietary sources. Additionally, beans are a rich source of iron and low in fat, both of which are necessary for transporting oxygen to the muscles.

Beans and Legumes:

  • Moi Moi: A steamed bean pudding made from grounded peeled beans, spices, and vegetables.
  • Akara: Deep-fried bean cakes made from peeled and grounded black-eyed peas.
  • Ewa Agoyin: Mashed beans cooked with palm oil and pepper sauce.


Eggs are an excellent source of high-quality protein and include all the key amino acids required for muscular growth in your body. For bodybuilders trying to up their protein consumption, a single big egg—which has about 6-7 grams of protein—is a fantastic option. Additionally, it is quite adaptable and may be prepared in a variety of ways. You can boil, scramble, fry, or even create a frittata or an omelette out of them.

Best Protein Foods For Bodybuilding In Nigeria

Eggs are a popular and highly nutritious food choice for bodybuilders due to their high-quality protein content, containing all the essential amino acids necessary for muscle growth and repair.

The protein in eggs is easily digestible and provides a sustained release of amino acids to support muscle recovery after workouts. Additionally, eggs are rich in vitamins, minerals, and healthy fats, including vitamin D, which is important for bone health and overall well-being. Incorporating eggs into a balanced diet can contribute to the protein intake needed to promote muscle development and aid in achieving bodybuilding goals.


Chicken is a staple in the diet of many bodybuilders due to its lean protein content and versatility. Its low fat and high protein content make it an excellent choice for supporting muscle growth and recovery, as protein is crucial for repairing and building muscle tissues after intense workouts.

Best Protein Foods For Bodybuilding In Nigeria

Chicken is also rich in essential amino acids, particularly branched-chain amino acids (BCAAs), which play a key role in muscle protein synthesis. Grilled, baked, or broiled chicken breast is often preferred for its minimal added fats, making it an optimal protein source to aid in achieving bodybuilding goals while maintaining a lean physique.

Brown rice

Brown rice is a valuable carbohydrate source for bodybuilders as it offers sustained energy release and supports muscle recovery. Its complex carbohydrates provide a steady supply of fuel during workouts, aiding performance and preventing energy crashes. Furthermore, brown rice contains fiber, vitamins, and minerals that contribute to overall health, digestion, and nutrient absorption, benefiting muscle growth and general well-being. As a wholesome carbohydrate option, brown rice can be a valuable part of a bodybuilder’s meal plan to replenish glycogen stores, support intense training, and promote optimal recovery for effective muscle building.


Milk is a versatile and nutrient-dense choice for bodybuilders, offering a combination of high-quality protein, carbohydrates, and essential vitamins and minerals. Its protein content, primarily casein and whey proteins, aids muscle repair and growth by providing a sustained release of amino acids. The carbohydrates in milk contribute to glycogen replenishment, crucial for post-workout recovery and performance. Additionally, milk contains calcium and vitamin D, promoting bone health and overall well-being. Incorporating milk into a balanced diet can effectively support muscle development, workout performance, and the overall nutritional needs of individuals engaged in bodybuilding activities.


Tofu, derived from soybeans, is a valuable plant-based protein source for bodybuilders, providing all essential amino acids necessary for muscle repair and growth. Its protein content, combined with minimal saturated fat and cholesterol, supports lean muscle development while promoting heart health. Tofu also contains important nutrients such as iron, calcium, and magnesium, contributing to overall vitality. With its versatility in various dishes and the ability to mimic different textures, tofu serves as a nutritious option to enhance protein intake, aid in muscle recovery, and align with bodybuilding goals for those following plant-based or omnivorous diets.


Bananas are a convenient and nutrient-packed choice for bodybuilders, offering a natural source of quick-digesting carbohydrates that help replenish glycogen stores after workouts, supporting optimal recovery and energy levels. Their high potassium content assists in regulating muscle contractions and fluid balance, crucial for preventing cramps and maintaining proper muscle function during intense training. Additionally, bananas contain vitamin B6 and vitamin C, aiding in protein metabolism and immune system health. Including bananas in a well-balanced diet can provide a simple and effective way to enhance workout performance, aid in muscle repair, and contribute to the overall nutritional needs of individuals engaged in bodybuilding activities.


Fish is a powerhouse food for bodybuilders due to its rich protein content, which contains essential amino acids crucial for muscle repair and growth. The high-quality protein in fish, such as salmon, tuna, and cod, supports lean muscle development while providing healthy fats like omega-3 fatty acids, which have anti-inflammatory benefits and support overall cardiovascular health. These fats also aid in joint health, contributing to the demands of intense training. With its nutrient profile that includes vitamins D and B12, as well as minerals like selenium and zinc, fish offers a well-rounded option to bolster protein intake, accelerate recovery, and promote muscle-building goals within a comprehensive bodybuilding diet.


Adequate water intake is paramount for bodybuilders as it supports essential bodily functions crucial for effective training and muscle development. Hydration plays a vital role in maintaining electrolyte balance, which is essential for optimal muscle contractions, preventing cramps, and overall workout performance. Water is also involved in nutrient transportation, aiding the delivery of nutrients to muscles for repair and growth. Additionally, staying hydrated assists in regulating body temperature during rigorous exercise, optimizing endurance and preventing fatigue. Ensuring consistent water consumption is a foundational aspect of any bodybuilder’s routine, promoting proper hydration, muscular function, and overall well-being.


Fruits play a crucial role in a bodybuilder’s diet by providing essential vitamins, minerals, and natural sugars that support energy levels, overall health, and recovery. Fruits such as berries, oranges, and apples offer antioxidants that aid in reducing oxidative stress caused by intense workouts, promoting faster muscle repair. Their fiber content aids digestion and helps control blood sugar levels, preventing energy crashes. Bananas, rich in potassium, help regulate muscle contractions and fluid balance, while other fruits like pineapples contain bromelain, an enzyme that may aid in reducing muscle inflammation. Incorporating a variety of fruits ensures a diverse nutrient profile that complements protein intake and contributes to optimal workout performance and muscle growth in the context of a balanced diet.

Nuts And Peanut Butter

Nuts and peanut butter are valuable additions to a bodybuilder’s diet due to their combination of healthy fats, protein, and essential nutrients. Nuts such as almonds, walnuts, and cashews provide monounsaturated and polyunsaturated fats that support overall health and hormone production. Their protein content contributes to muscle repair and growth, while vitamins and minerals aid in energy metabolism and immune function. Peanut butter, made from peanuts, is a convenient source of protein and healthy fats that can be added to meals or snacks. Incorporating moderate portions of nuts and peanut butter can help meet calorie and nutrient needs for muscle development while providing a satisfying and nutrient-dense option within a balanced diet.

Protein Powder

There are occasions when using nutritional supplements can be helpful, even if the majority of your diet for growing muscle should consist of whole foods.

Consider including protein shakes (protein smoothies) in your daily routine if you have difficulties getting enough protein from food alone.

When you’re busy or finding it challenging to prepare enough high-protein meals, protein powders offer a quick option to enhance your protein intake.

Some of the most well-liked varieties of protein powder include the dairy proteins whey and casein.

However, there are also plant-based options including protein powders made from soy, pea, rice, and hemp.

Additionally, protein powders produced from beef, poultry, fish, and eggs are available for people who prefer animal-based proteins. The nutrient profile varies widely depending on the type.

It is therefore advisable to select a protein powder that matches your specific requirements and dietary choices.

Just bear in mind that protein drinks should supplement, not substitute, a diet that consists mostly of complete foods high in protein.

Nigerian Food To Eat When Gyming And Building Muscles

Protein: Protein is essential for muscle repair and growth. Include lean sources of protein in your diet, such as:

Lean Proteins:

  • Chicken breast
  • Turkey
  • Lean cuts of beef or pork
  • Fish (salmon, tuna, cod)
  • Eggs
  • Greek yogurt
  • Cottage cheese

Plant-based sources Protein

Plant-based sources like tofu, lentils, beans, and quinoa


Carbohydrates provide energy for your workouts and help replenish glycogen stores in muscles. Opt for complex carbohydrates like:

  • Whole grains (brown rice, quinoa, oats)
  • Sweet potatoes
  • Whole wheat bread
  • Fruits and vegetables

Healthy Fats

Healthy fats are important for overall health and hormone production. Include sources like:

  • Avocado
  • Nuts and seeds (almonds, walnuts, chia seeds)
  • Olive oil
  • Fatty fish (salmon, mackerel)


Vitamin D: Supports bone health and muscle function. Get sunlight exposure or consider a supplement if necessary.

Calcium: Important for muscle contraction. Dairy products, leafy greens, and fortified plant-based milk are good sources.

Magnesium: Aids in muscle relaxation and energy production. Nuts, seeds, whole grains, and leafy greens are rich in magnesium.

Hydration: Staying hydrated is crucial for muscle function and recovery. Drink plenty of water throughout the day.

Post-Workout Nutrition: After a workout, consuming protein and carbohydrates can help with muscle recovery and glycogen replenishment. This could be in the form of a protein shake, a balanced meal, or a combination of snacks.

Nigerian foods that give men bigger muscles

  • Moi Moi: A steamed bean pudding made from grounded peeled beans, spices, and vegetables.
  • Akara: Deep-fried bean cakes made from peeled and grounded black-eyed peas.
  • Ewa Agoyin: Mashed beans cooked with palm oil and pepper sauce.

Grilled or Roasted Chicken: Chicken is a common protein source in Nigerian cuisine. Opt for skinless cuts to reduce excess fat.

Fish: Nigerian cuisine includes various fish dishes such as grilled fish, fish stew (stewed fish with vegetables), and fish pepper soup.

Egusi Soup: This soup is made from melon seeds and often includes vegetables and fish or meat. It provides a good balance of protein, healthy fats, and nutrients.

Groundnut Soup (Peanut Soup): Groundnut soup is rich in protein due to the use of groundnut paste. It’s typically served with various meats and vegetables.

Plantains: Plantains are a good source of complex carbohydrates and potassium. They can be boiled, fried, or grilled.

Leafy Greens: Vegetables like spinach, ugu (fluted pumpkin), and waterleaf are nutrient-rich and provide vitamins and minerals that support overall health.

Fruits: Nigerian fruits like bananas, oranges, and pawpaw (papaya) provide vitamins and natural sugars that can help with energy levels.

Nuts and Seeds: Snacking on nuts like peanuts and almonds can provide healthy fats and protein.

Moin Moin: This dish, made from grounded beans and spices, is rich in protein and can be a great addition to your diet.

Remember that portion control, balanced meals, and consistency in your workout routine are essential for muscle growth. Also, consult with a healthcare professional or a registered dietitian to create a personalized meal plan that aligns with your goals and dietary needs.

Why Do Men Build Bigger Muscles

Men tend to build bigger muscles compared to women due to a combination of hormonal, genetic, and physiological factors. Here’s an overview of the primary reasons:

Men build bigger muscles primarily due to higher levels of testosterone, the primary male sex hormone that plays a crucial role in muscle growth and development.

Testosterone stimulates protein synthesis, enhances muscle fiber size, and increases the production of growth hormone, fostering muscular hypertrophy.

Men also possess a greater proportion of fast-twitch muscle fibers, which have a higher potential for muscle growth. Their generally higher basal metabolic rate supports the energy requirements for muscle building, and genetic predispositions influence factors like muscle fiber composition and response to training.

While individual variations exist, these hormonal, genetic, and physiological factors collectively contribute to men’s propensity to develop larger muscles compared to women.

How to Make Homemade Protein Shake Recipe


  • Soya milk or Tiger nut milk
  • Banana
  • Apple
  • Groundnut
  • Egg (raw)
  • Berry (sweetener)
  • Pineapple or Orange.
  • Hollandia Yoghurt (little) Optional

Instruction on How to Make Homemade Protein Shake

In a blender add all the ingredients and blend to smooth. The ingredients can be adjusted to your  preference .

After blending transfer into a clean glass cup on in a smoothie cup and drink.

Enjoy a nutritious protein shake smoothie!

What foods help men gain muscle?

Combine the following foods with fruit and vegetables to help you grow muscle mass:

Lean meats like chicken and turkey are particularly good sources of protein from animals

  • Fish
  • Eggs
  • Beans and lentils
  • Dairy products.
  • Whey protein
  • Whole grains

What are the 10 body building food?

Foods for growing muscle that help you gain lean muscle

  • Eggs.
  • Greek yogurt
  • Beans/ lentils
  • Salmon.
  • Chicken.
  • Tuna.
  • Nuts & Peanut Butter
  • Shrimp.
  • Soybeans.

What do bodybuilders eat in Nigeria?

Many bodybuilders consume rice as their primary carbohydrate intake since it is easily available, simple to cook, palatable, and easy to digest. Beans, Chicken, eggs, potatoes, corn , bread, fruits such as  watermelon, tomatoes, cucumber, and green vegetables are other great Nigerian foods for bodybuilding.

How many eggs a day to build muscle?

For the majority of people, 25–30g of protein per meal—or about 4-5 eggs—is a healthy goal. One of several possible supper options should be this one.

FAQs On Foods That Give Men Bigger Muscles

What are the best foods to eat for muscle growth?

A balanced diet that includes lean protein sources (chicken, fish, eggs), complex carbohydrates (brown rice, quinoa), healthy fats (avocado, nuts), and a variety of vegetables and fruits supports muscle development.

How does protein intake affect muscle growth?

Protein is essential for repairing and building muscle tissues. Consuming sufficient protein helps promote muscle protein synthesis, a key process for muscle growth.

Are there specific foods that boost testosterone levels for muscle growth?

Some foods like lean meats, nuts, seeds, and cruciferous vegetables contain nutrients that support healthy testosterone levels, which can indirectly contribute to muscle growth.

Is carbohydrate intake important for muscle building?

Yes, carbohydrates provide energy for workouts and help replenish glycogen stores in muscles after exercise, aiding recovery and supporting muscle growth.

Do fats play a role in muscle development?

Healthy fats are essential for hormone production and overall health, but moderate fat intake is recommended to avoid excess calorie consumption.

Should I avoid fruits due to their natural sugars when trying to build muscle?

No, fruits contain essential vitamins, minerals, and fiber that contribute to overall health and recovery. Their natural sugars are accompanied by beneficial nutrients.

Do certain foods help with post-workout recovery?

Foods rich in protein and carbohydrates, such as a combination of lean protein and complex carbs, can aid in replenishing glycogen stores and repairing muscle tissues after workouts.

Are there any foods that reduce muscle inflammation?

Foods rich in antioxidants, like berries and fatty fish, as well as anti-inflammatory spices like turmeric, can help reduce muscle inflammation caused by intense training.

How can I optimize my nutrient intake for muscle growth?

Plan well-rounded meals that combine lean proteins, complex carbohydrates, and healthy fats. Additionally, staying hydrated and consuming a variety of nutrient-dense foods supports muscle development.

Do specific foods target specific muscle groups for growth?

While no specific food can target a particular muscle group, a well-balanced diet supports overall muscle development and recovery, enabling consistent progress across all muscle groups through proper training and nutrition.

Remember that while nutrition plays a vital role, it’s also important to follow a proper strength training program and allow adequate rest for muscles to recover and grow. Consulting with a registered dietitian, nutritionist, or fitness professional can provide personalized guidance based on your goals and needs.

Read Also >>>>> 80+ Nigerian Foods That Are Rich In Protein


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