Muscle Building Foods to Include in Your Diet

I am not someone who necessarily believes in making a top 10 muscle building foods list. What I would rather do is list good quality sources of foods and when to eat these foods. It isn’t simply just the food you eat that adds to building muscle, it is when you eat those foods as well. Also, building muscle isn’t just about getting high quality protein sources, carbs and fats play into the muscle building equation as well.

muscle building foods

So Lets Cover Some Muscle Building Foods You Should Have in Your Kitchen

Yogurt: Yogurt is one of those dairy products that is tolerated by a lot of people. Not only is it a great protein source, it has healthy bacteria which aids in digestion when eating other foods. This is a must have in my opinion when it comes to muscle building foods. I like to eat it with fruit in the morning or before bed if I am having strong food cravings. Use in place of ice cream if you are craving sweets.

Eggs: Eggs have the highest protein digestion rating of any natural protein source. Another one of the must have muscle building foods. Omelets are a lazy man’s high protein meal. Simply crack 4-6 eggs in a bowl and mix them up. Add veggies and possibly some onions or salsa and you are set to go. The great thing about eggs is that they have great protein to fat ratio. The fat slows the absorption of other food you eat, so you don’t get those blood sugar spikes.

Chicken Breasts: I could put steak here or any other meat, but chicken is the best in the meat category of muscle building foods. The reason chicken breasts are such a handy food to have on hand is that you can make a huge variety of dishes with chicken breasts. One of my favorite things to make is chicken fajitas. This mexican dish is almost a perfect muscle building meal.

Rice, Potatoes, and Yams: Carbohydrates sure have taken a beating in recent years. What people forget is that carbs such as these have a protein sparring effect. Your body will burn protein for energy instead of building muscle if you don’t eat carbs. The problem with burning protein is that it is an expensive energy source compared to simple carbs. Carbs are especially crucial for naturally skinny hard gainers. I always recommend that guys who fit this description to increase their carb intake dramatically when they are trying to gain muscle.

Eat Simple Carbs and Fat Free Meals Right After Training

You are after fast digesting simple sugars right after training. Avoid anything containing fat in the food or drink you ingest right after training. You want the muscle to quickly absorb the nutrients during this period of time and fat will slow down this process.

Add Fat to All Other Meals or Snacks

Fat slows absorption which is bad right after training, but ideal the rest of the time. The problem with eating fat-free meals is that your body tends to absorb those meals at a faster rate than your body can use them. What happens is you get a strong blood sugar spike and then a crash. Adding a little bit of fat to your meals insures steady energy. You will also get more out of the food you eat since it will absorb at a slow and steady rate.

Summary: Obviously there are a lot more muscle building foods than what I mentioned here, but this is a great start.

muscle building foods