The Top 3 Muscle Building Foods

There are a number of muscle building foods that you can add to your diet especially if you feel that you need a bit of help in that department but there are two misconceptions that you should try to avoid at all times. One: subscribing to an all protein diet. And two: favoring prepackaged diet foods in favor or real food.

An all protein diet was promulgated during the mid-1980s, most of which runs in the vein of literally drinking 6 to 12 eggs per day. But that diet is so passé, especially now that eggs are considered to be too calorific to be taken more than once a week. In other words, an all protein diet (or egg rich diet, for that matter) is not a very good option to take if you want to build up muscle mass.

Likewise, a diet consisting of prepackaged diet foods has been proven to be detrimental to body building as well. These foods are packed with sugar, salt, extenders and preservatives just to make them slightly palatable. At the same time, portions are severely limited so as not to make the person gain weight. The best muscle building foods still remain those that are fresh and those that have undergone as little processing as possible. As such, here is a list of a couple of muscle building foods that Mother Nature has provided.

1. Fish oils. Not all oils are bad for the diet. Natural fish oils are usually rich in Omega 3 compounds which can even lower bad cholesterol. You can get these by eating oily or fatty fish like wild salmon and tuna. Make sure though that you prepare these yourself, and cook as lightly as possible. You can eat raw tuna, you know. Eschew the canned meats. Smoked salmon meat would be a better alternative to the canned ones, and the frozen tuna meat (no marinade) would serve the same purpose as well. Three servings per week are recommended, but you can always increase more as a great source of protein as well.

2. Red and white meats. Speaking of proteins, you do not have to strictly adhere to a vegan diet, or a fish diet to gain the proteins you need. Choose from a long list of red and white meats available. Most people prefer white meats from poultry products, but a few servings of red meat trimmed off its fatty layers can have the same benefits. Again, it is important to prepare these on your own, and cook with as little artificial flavorings as possible. Use home made marinades, and ditch the condiments altogether. Grill your meats, or boil them in stews (while removing the fatty oil in the water.)

3. Berries, nuts and seeds. Piddling as these are, berries, nuts and seeds contain all the necessary elements that can promote body building. Most berries contain high levels of antioxidants. Seeds are especially rich in fiber and protein as well. Nuts can contain everything from fiber, healthy fats, magnesium, potassium, vitamin E, and zinc. Make sure though that the berries are fresh, and the seeds and nuts are salt and sugar free.


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5 Top Muscle Building Foods

When thinking about top muscle building foods, most people think that they have to eat as much as possible of big meals and without thinking about what they are eating, as long as they eat enough.

If you know just a little about diet you know that the above statement is not true. It is true that if we want to get bigger and build mass we need to eat more, but we need to eat the right top muscle building foods that will provide your body with the right nutrition that it can use to grow.

We need to eat several times a day, preferably around 6 meals and the size of the meals should depend on what your goal is, to gain mass or to lose weight.

Top muscle building foods

-1st top muscle building foods:
Eggs are among most people’s top muscle building foods and for good reasons; eggs contain a good amount of protein along with healthy fat. It is also easy for your body to break down eggs into amino acids.

-2nd top muscle building foods:
Salmon is great for building muscle as it is rich of protein and omega-3 fats. Omega 3 fats promotes muscle repair and controls your cortisol level, which will increase your testosterone level and ultimately build muscle.

-3rd top muscle building foods:
If your goal is to gain weight, but are a hard gainer then I will introduce whole milk as an option. Whole milk contains a great amount of proteins and fat. The fat found in whole milk has shown to help against muscle breakdown and unlike many other fat types; it has a lower chance of storing the fat as body fat.

Whole milk is especially on a lot of bulker’s top muscle building foods, but if you are on a diet, then you should rather go for other kind of milks in your top muscle building foods.

-4th top muscle building foods:
Yoghurt is in the top muscle building foods because it is a great source of protein and fat. Yoghurt used to have a lot of calories, but it is now possible to find great tasting yoghurt, with low calories and a lot of proteins and fat.

Another reason why yoghurt is on the top muscle building foods list is because of the so called “good” bacteria´s that it holds and good bacteria’s are essential to a healthy stomach.

-5th top muscle building foods:
Lean meat is on most people´s top muscle building foods list as it is rich in proteins and iron, which transport oxygen to every part of your cell and results in energy and is also great for memory.

Other top muscle building foods

Other worthy top muscle building foods are fish, chicken, nuts, cheese, spinach, beans, protein powder, bacon etc.

If you include the above 5 top muscle building foods, you will quickly start to see the results that you might have lacked and provide your body with essential nutrition’s that will help you in your daily life.

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The Best Muscle Building Foods

Most of the people who think about muscle building do think that it is only through going to the gym and lifting weights that they are able to gain the muscles that they so long desire to have. What many people do not know is that one can also build muscles by eating the right type of food and combining it with the right exercising. After hearing or discovering this, many people start wondering the type of food that they can take to help them in building muscles and building them faster. In order to build muscles, you need to eat a diet that is rich in protein, eat a lot of vegetables, fruits, carbs and healthy fats.


Many people think that by eating food that has a lot of fat can help them to gain a lot of muscles within a short time but what they do not know is that they are wrong. Fatty foods always make a person fat but you do not get the muscle that you want. Lean meats combined with vegetables and fruits will actually help you in building the muscles. There are many nutritional plans that a person who wants to build muscles can follow but it is always advisable to talk with your nutritionist or your health care provides as he is the one who is in the best position to know which one fits you best. Proteins are regarded as the building blocks of the muscle. Not all the types of foods do contain enough proteins to build the muscles and the protein completeness differs from one type of food to the other. Vegetarian diets have to be combined to get all essential amino acids and in order to make a complete protein meal.


Lean meats such as turkey, chicken and fish are among the foods that are recommended to a person who is on the mission of building muscles as they have high protein content as well as amino acids which are needed for muscle building. Eating foods that are high in potassium can also help in the healing of your muscles. These foods include bananas and straw berries. Tomatoes are also important for a person who wants to build muscles. This is because tomatoes are known for their overall health in our bodies and which is necessary for anyone who wants to build muscles.

Complex carbohydrates give you the energy that you need to work hard in the gym. Carbohydrates also provide the slow release of energy which helps in keeping your energy levels up throughout the day. Your diet should consist of foods such as whole grain wheat, brown bread, brown rice and potatoes. If you eat a lot of carbohydrates in one meal, the body stores them as fat.  Complex carbs are the best as they are slow releasing. Simple carbs like fruit juices, energy drinks should be restricted to around workouts period as they provide immediately useable energy which if not used will be stored as fat.

High quality essential fatty acids are also important in muscle building as they help in the production of testosterone and hundreds of biological functions in the body. The magical omega-3 fatty acids that are required for this purpose can be found in Flaxseed oil, Cod-liver oil and olive oil.


Ryan Hamill is an expert on Sports Nutrition and Supplements at The people at M&M Fitness are specialists at helping athletes of all shapes and sizes achieved their sports and health objectives. Whether it is for weight management, bodybuilding or long distance running, we are the people to talk to.

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