What Foods Should I Eat for Building Muscle?

You often see men and women spending a lot of time in the weights area of gyms like

The Las Vegas Athletic Club. You might be wondering if it’s possible for you to achieve the same physique they have.

When building muscle, a great workout is a must. But that’s not all there is to it. You need to be eating the right kinds of foods too. Here is a list to help you:

1. Consume more calories.

If you’re training hard and trying to add mass at the same time, then you need to consume more calories. The simplest way to do this is to consume one more small meal (300 calories) during your day.

By having a caloric surplus, you will be able to provide your muscles with the material it needs to repair tissue damage caused by heavy training.

2. Eat more often.

Bodybuilders eat up to 8 meals a day specifically to help with mass-building. So what you can do is eat your main meals – breakfast, lunch, and dinner, and add high-protein snacks in between.

3. Protein is gold

Foods rich in protein break down into amino acids that enter muscle cells to repair tissue that has been damaged from your workout. How much protein would you need? To compute this, use your body weight in pounds. So for example, if you weigh 200 pounds, you should consume at least 200 grams of protein daily.

4. Practice clean eating.

You need to eat quality food if you want to gain quality weight. You’ll need quality food that is needed for performance and recovery.

5. Go for whole foods protein.

You can get your protein requirements from dairy, fish, fowl, eggs and steak. Go for leaner cuts and remove the skin from chicken and turkey. Avoid fatter cuts of meat like ribeye and prime rib as this can cause your fat intake to skyrocket.

6. Prepare your food the right way.

The type of meat won’t matter much if you don’t choose the right food preparation. For example, if you cook your meals with lots of butter then that will definitely give your body lots of fat too.

7. Consume liquid calories.

A scoop or two of protein powder can do wonders for your body. For one, it can supply your bloodstream with amino acids consistently and it will also prevent you from having unnecessary food cravings.

Whey protein isolate is great as a quick snack since it dissolves easily with water and won’t require a blender.

8. Avoid sweet drinks and foods.

Drinks and processed foods filled with sugar are nutritional landmines. They displace healthier options that are necessary in giving you quality mass. If possible, remove these in your kitchen so you won’t be tempted to consume them.

9. Choose complex carbs.

Complex carbs take longer to absorb and digest so you get sustained energy throughout the day. These include whole grains, brown rice, yams, quinoa and sweet potatoes.

10. Make meals at home.

Nowadays, the number of Americans going to restaurants have doubled compared to a 20 years ago and the problem with this is you often overeat, considering the large portion sizes, desserts and unlimited drinks. If possible, prepare your meals at home. It’s cheaper and healthier for you.

11. Have some pre-bedtime snacks.

If you want to avoid getting hungry late at night, it’s a good idea to have a healthy pre-bed time snack. You can prepare a protein shake that will feed your muscle as you sleep. You can also consume a half cup of cottage cheese or some almonds which are rich in protein.

12. Take protein supplement stacks.

Consider taking a supplement containing leucine, isoleucine, and valine (branch-chain amino acids) which can reduce muscle pain induced by exercise as well as prevent mental fatigue.

Nutrition is crucial for building muscle which is all the more reason for you to make it a priority.

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