MUSCLE BUILDING FOOD LIST - WHAT TO EAT TO GROW
- josephplatt1979
- Sep 30, 2022
- 6 min read
If you are training intensely maybe 4 to 5 times a week, training for an hour and you’re super-focused on hypertrophy, maybe you think you are doing enough. But all of that training and hard work will not count unless you have your nutrition on point.
If you are serious about building muscle then both nutrition and physical activity are critical to gain lean muscle. It’s essential to challenge your body through physical activity but without proper nutritional support, your progress will stall.
Apart from muscle growth, proper nutrition will make you recover much faster from your workouts, will give you fuel for your workout and will make you feel more energized throughout the day. If you’re not sure on where to start when it comes to choosing the right foods, this post will help you in selecting the best foods for building muscle. When you incorporate them into your diet you’ll be building a solid nutrition foundation for building as much muscle as possible and getting the best workouts possible.
Your Muscle building food list should incorporate 3 Macronutrients of Protein, Carbohydrates and Fat.
PROTEIN - Amino acids are the building blocks of protein and there are 20 of them. For you to gain and maintain strength and size, protein in the most important macronutrient. To make sure you’re getting enough
CARBOHYDRATES – These are the main source of energy in the human diet. This means that carbs aren’t just for athletes. Carbs are a great source of energy for anyone’s daily activities, including exercise. Your body uses carbohydrates to make glucose which is the fuel that gives you the energy during your workout. Make sure you consume enough carbs to fuel your body and workouts, not eating enough carbs can lead to your glycogen stores being depleted thus leading to your body breaking down protein for fuel.
FATS – these are important for hormone production and are a great source of energy in the body. Eating healthy fats is important for absorbing essential vitamins and producing energy and hormones necessary for muscle growth.
MUSCLE BUILDING FOOD LIST
TURKEY - Turkey meat is one of the leanest protein sources around. It has less than 1 gram of total fat per 3 ounce serving.
There are 21 grams of protein in each 3-ounce serving so the protein to fat ratio is excellent. Overall for muscle building, turkey breast is great. It has high protein, low fat so what can be a negative about this food.
TUNA - Tuna is cheap, very easy to cook and has no carbs and fats. The only thing to look out for is that you don’t eat too much of it too often as some types have been shown to have a high mercury content.
Each 3-ounce serving has 16.5 grams of protein, 0.8 grams of fat and 73 calories. Choose light tuna canned in oil and you'll get 24.8 grams of protein per serving, but the calories increase to 168 and the fat increases to 7 grams.
CHICKEN BREAST - Chicken breast has always been a staple food for bodybuilders as it’s filled with high-quality protein while having a minimal amount of fat and no carbs.
One of the biggest benefits of eating chicken is that there are literally hundreds of different recipes you can try which will help you make it delicious every time and not get bored with it.
A 6-ounce chicken breast provides about 187 calories, 40 grams of protein, zero carbs and only 2 grams of fat along with a host of other bodybuilding-friendly nutrients.
BEANS – These are loaded with protein, healthy carbs, fibre and B vitamins, in addition to being high in magnesium, phosphorus, and iron.
Beans are loaded with fibre, something which bodybuilders often do not get enough of on a regular basis.
There are many different types of healthy beans to add to your nutrition, common examples of beans are kidney beans, lima beans, fava beans and soya beans. kidney beans in particular are a very popular choice as they provide nearly 14 grams of both protein and fibre per cup
BEEF - In addition to its high protein content, Beef boasts an impressive collection of the nine essential amino acids and has a high biological value, which means it’s very digestible and usable by the body.
Beef is also rich in zinc, iron and other micronutrients which stimulate testosterone production in the body, thus stimulating faster muscle growth. Three ounces of 70% lean ground beef contains 228 calories and 15 grams of fat, while the same amount of 95% lean ground beef contains more protein, only 145 calories, and five grams of fat.
COTTAGE CHEESE - Cottage cheese is very popular among athletes and people who exercise because of its high protein content. It's a great food to incorporate into your diet if you're looking to build muscle mass.
What isn’t known by the many is that cottage cheese contains casein protein which is absorbed very slowly. Casein is fantastic to supply the body with a steady, constant nutrient intake in periods of prolonged fasting, for instance an 8-hour sleep. That’s why many bodybuilders consume casein protein before going to bed, in order to stop muscle tissue breakdown and feed the muscles during this period.
One cup of cottage cheese contains 28 grams of protein, 6.2 grams of carbs and 2.3 grams of fat.
WHEY PROTEIN – Whey protein supplements are an additional way to bolster your protein intake if you are looking for ways to do so outside your main meals and snacks. Whey protein is easily digested and provides essential amino acids required after training to support muscle recovery and synthesis.
Whey protein has been shown to be particularly effective at increasing muscle growth when consumed right before, after or during a workout.
Whey protein can be taken at any time of the day as a snack or as a meal replacement. For me the best times to take whey protein are when I get up in the morning and have your breakfast and in my post-workout meal. You can expect to take in around 20 grams of high-quality in every scoop of whey protein.
EGGS - Everybody knows that eggs are an excellent protein source, supplying all 9 essential amino acids - and are therefore an ideal choice. Having three whole eggs will give you 18 grams of protein and 17 grams of fat.
Despite what the majority of people believe, the cholesterol found in eggs isn’t bad for you, quite the opposite actually, it is known to significantly boost your testosterone levels.
When it comes to saving some money, eggs are the best option, yet the most effective at the same time. Eggs are easy to cook and economical.
GREEK YOGURT – This is dairy that is full of high-quality protein that helps you build lean muscle. Its full of casein which is slow-digesting and helps to increase and keep lean muscle mass.
200 gram serving of low-fat, plain, unsweetened Greek yogurt contains 20 grams of protein, 8 grams of carbs, 4 grams of fat and has only 146 calories.
Greek yogurt is rich in essential vitamins and minerals including selenium and zinc, and B12 which are needed for red blood cell formation, energy production, and nervous system function.
WHOLE GRAINS – are carbohydrates that the body uses as energy for your workouts. They will keep your energy levels even and steady throughout the day and will help you feel full for longer periods of time. Whole grains supply fibre for a healthy gut, vitamins and minerals for optimal health, and even some protein for strength
When it comes to eating carbs, you should choose the slow-digesting variety, such as most fruits, oatmeal, brown rice and whole-wheat bread.
VEGETABLES AND FRUITS - Despite being incredibly tasty and delicious and an excellent addition to your protein shake, veggies and fruits have a high content of antioxidants. Antioxidants are essential nutrients for your body which help improve the immune system. Plus, fruits and veggies have a high content of fibre which eases digestion, optimizes the absorption of nutrients and increases satiety.
Fruits to include in your nutrition are: Oranges, apples, bananas, grapes, pears, peaches, watermelon and berries.
Vegetables to include are: Broccoli, spinach, leafy salad greens, tomatoes, green beans, cucumber, zucchini, asparagus, peppers and mushrooms.
HEALTHY FATS - Dietary fat does not directly build muscle, but it does play an important role for muscle growth. Eating healthy fats is important for absorbing essential vitamins and producing energy and hormones necessary for muscle growth.
Healthy fats have actually been proven to significantly increase testosterone production and speed up your metabolism and keep it elevated for longer periods.
Healthy fats include: Avocados, Olives, eggs Flax Seeds and healthy oils
NUTS - These contain fat, protein and vitamins and are a great food for snacking. Eating nuts can help you meet your needs for protein and fats, which is necessary for building bones, muscles, and skin. Protein also increases feelings of fullness, helping you stay satisfied and energized.
Because of their fat content, nuts are high in calories, so it's best to limit your portion size to a small handful.
The type of nuts to eat will be: Almonds, Walnuts, Macadamia nuts and brazil nuts.
BOTTOM LINE
There are numerous foods that can help you gain lean muscle, but make sure you pick the healthiest option that best suits you.
Your Muscle building food list should consist of protein, carbohydrate and healthy fats.
Protein rich foods allow your muscles to recover and grow after you have been active.
Carbohydrates and fats to provide fuel for exercise and physical activity. Also, fat will help with hormone production.
Many of the foods on this list contain the vitamins and minerals your body needs to operate at its best.
To build quality lean muscle, you must focus on exercising regularly and eating more calories each day from good nutritious foods like the ones listed in this post
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