7 Foods To Help Build Muscle

For many people who aim to increase their muscle mass, the diet is the part that lets them down. Those who don’t stick to a diet specifically intended to build muscle will normally find themselves struggling to put on each and every pound of muscle, that can be lost in a heartbeat. I for one definitely find the easiest part of a training programme to be the lifting weights part. It’s easy enough to turn up to the gym for an hour and bust your hump, but to maintain a focused diet 24 hours a day, 7 days a week for months on end is the difficult part. That’s why I’ve made a list of the foods which should be incorporated into every muscle building diet, so pick your favourites and start forming your diet.


1. Eggs

Eggs are an invaluable tool in any athlete’s locker. They contain a rich source of protein and vitamins, can be digested quickly so can be consumed before or after training and can be cooked in a variety of ways so you can eat them day in, day out without getting bored of them. Have them either for breakfast, lunch, dinner or a late snack every day and you’ll see a difference.

2. Oats

Another food that’s easy to involve into your diet, oats contain protein, potassium, calcium and vitamin B, so when you’re chewing down on your porridge you know it’s packed with nutritional value.

3. Chicken

A staple of any bodybuilder’s diet, chickens are so valuable as for every 100 grams they contain 30 grams of protein. It’s also better for you than red meat and you’ll find it’s usually a lot cheaper too.

4. Red meat

Speaking of red meat, while it lacks the leanness of chicken, it’s packed with protein, creatine and helps to store iron, calcium and fibre. It’s also important not to get bored on your diet or you could fall off the tracks, so mix up red meat, chicken and fish on alternate days as the main ingredient for your biggest meal of the day.

5. Tuna

Tuna is a food vital for any diet, regardless of building muscle mass or not. It’s packed with omega 3, which is hard to get from other food groups, and is also a rich source of protein.

6. Fruit & Vegetables

I don’t want to single out one or two to give you an excuse not to eat anymore! Fruit and veg is more about the nutrients and antioxidants it provides than of any muscle building qualities. They are a perfect complement to a diet already filled with protein and carbs, giving us fibre, and vitamin A, B, C and E.

7. Yogurt

If you feel like your diet plan would be boring without a dessert thrown in there, then look no further than yogurts. Yogurts help us to digest properly, and if combined with fruit then it makes a particular healthy and tasty snack.

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