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Foods That Make Your Arms Bigger 

What can you do food-wise to grow bigger arms?

A proper diet is just as important as a regular and functional exercise routine when it comes to building arm muscle. However, being mindful about your diet and exercising doesn’t mean starving and working out until you pass out. Having a well-balanced diet combined with proper training does wonders for building arm muscle and muscle in general. 

So what foods make your arms bigger? 

Foods That Make Your Arms Bigger

Lean Protein

Lean protein foods are foods that are high in protein and low in fats. These foods nurture the muscles, and when combined with a regular and proper exercise routine, they stimulate healthy muscle growth. 

Since building arm muscle is closely related to lifting, with a direct impact on your arms, eating lean protein foods is all the more effective when you want to make your arm muscles bigger. 

Foods like chicken breast, turkey, fish, and lean cuts of beef are rich in protein, which is essential for muscle growth and repair. Make sure you have enough lean protein per day and don’t overdo fish. 

chicken breast ideal calorie deficit foodsSource: Karyna Panchenko on Unsplash
Chicken breast

Read More: How Much Protein-Rich Food Do You Need to Eat?

Complex Carbs

Contrary to what many think, carbs are your friends, not the enemy. Yes, going overboard with carbs can have an adverse effect, as is the case with overdoing any food. Carbohydrates energize your body, and you need that energy to work out. However, not all carbs are created equal, and some of them are nothing more than empty calories. 

When looking to increase muscle tone in your arms, complex carbs are your best option. Complex carbs are found in sweet potatoes, brown rice, and whole-grain breads and pastas. Have one meal a day that contains complex carbs, and don’t be afraid to load on them well before working out, with a safe time distance between your meal and workout session. 

Read More: What Carbs to Serve with Meat?

Healthy Fats

Fats exist for a reason, and avoiding them completely is just as wrong as having too much. However, not all fats are good fats, so choosing which to have is as crucial as deciding how much you need. 

Add healthy fats to your meals, and make sure you have them in moderate amounts. Healthy fats like avocado, nuts, and olive oil provide essential nutrients supporting muscle growth and recovery. So, if you have avocado for breakfast, cut down on fats for lunch, and avoid them in the evening. 

avacado superfood crossfit


Vegetables are loaded with vitamins, minerals, and antioxidants that help support overall health and arm muscle growth. There is absolutely no limitation as to which vegetables you can have, as all of them are excellent for this purpose. 

Nevertheless, it is best to eat the rainbow, i.e., the more colours on your plate, the better. Each vegetable offers a lot of nutrients, and to make sure you get as many as possible, always see that you have at least three vegetables in your meal. Fresh and steamed vegetables are the most nutrient-dense, so have them like this, eliminate fried vegetables, and opt for grilled instead. 

For example, beets are great for your liver, so combine them with carrots, and you have a healthy and delicious salad. Bell peppers burst with vitamin C and will energize you for your training. Leafy greens are abundant in proteins and iron. They are also excellent for regulating blood sugar. 


Not only are eggs protein-dense, but they are also a valuable amino acid source. Amino acids are crucial for arm muscle growth. However, egg yolks are very rich in cholesterol, which is not what you want. 

Raw eggs are a salmonella invitation, so have them boiled or pouched. Therefore, have one yolk per day, no matter how many whites you have. Avoid eating eggs in the evening as well as eating fried eggs.

Greek Yoghurt

Not only will Greek yoghurt support your arm muscles’ growth, but it will also improve your gut health. Rich in protein and lacto bacteria, this tasty and versatile food will fit right into each of your meals. Have it as an ingredient in your lunch or dinner or as a snack between meals. 

What Is Important to Know When Building Arm Muscles?   

Source: Anya Juárez Tenorio on Pexels

Building arm muscle isn’t done at the gym only. You need to rearrange your life to fit your purpose. Staying focused on your goal and living in accordance with it is the crucial thing you need to do to build arm muscle. 

You need to keep your mind and body connected to exercise properly, keeping good form. Lifting without intention won’t do you any good, so keep your movements controlled and lift as much as you comfortably can. Remember, the weight you lift needs to be appropriate for repetitions, not just one-time-lift. 

Gradual progression is another key point you need to implement. Lift as much as you comfortably can for a prolonged period of time until that weight becomes easy for you. Progress little by little and go slow and steady. This means you have made progress, and it is time to give yourself a challenge.

Try This Out: The Most Effective Arm Workout

Combine your exercises, and don’t overdo it with one exercise or one machine. The arms are consisted of several muscles, and you need variety in your exercise routine to be able to work on all of them. Moreover, overworking your muscles by doing too many repetitive movements leads to muscle failure, which weakens the muscles instead of stimulating their growth.

Give yourself time to recover. Training every single day won’t do you any good if you don’t give yourself a break. Assign two days per week as your recovery days, allowing your muscles to rest and recharge. 

Be consistent in your pursuit. Consistency beats hard training each time. Show up in the gym on your assigned days and set out to progress gradually and stably. 

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