Top Muscle Building Diet Essentials

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Muscle building requires an increase in calorie intake and it is the most important part of any diet plan. But if you take in too much, you’ll start adding unwanted pounds of excess fat. Therefore the key is to be careful and precise while making your muscle building diet plan.

Timing is another important key to staying lean while bulking up. If you’re aiming to build quality muscle mass, increase the size of your meals at breakfast time and after training. These are the times of day when muscles desire more calories and supplements and supplements — at breakfast time since you’re nutritiously exhausted following a night’s rest, and post-workout in light to the fact that the muscles are in critical need of renewal to kick off the recovery procedure.

There are 3 primary macro-nutrients — protein, carbs, and fat. Each one plays a specific role in providing energy and fuel for activity.

Protein: Supports muscle development and recovery.

Carbs: Helps fuel high power movement. Things like sprinting, lifting weights, or do anything past moving at a low pace.

Fat: Supports hormone levels and general well being. They additionally fuel low force movement like strolling.

You can apply this knowledge to your diet.
Remember this: You should always eat based on your activity levels.

There are limitless numbers of choices out there, a select few muscle builders come up again and again on every body builder’s list.

1. Coffee

Why coffee? Caffeine, of course. What is caffeine? Well, an alkaloid compound which is found especially in tea and coffee plants and is a stimulant of the central nervous system. You can get caffeine from tea, chocolate, most soft drinks and some sports drinks. But, most prefer coffee before training.

According to the AIS (Australian Institute of Sport Team) research, caffeine triggers the muscles to start using fat as an energy source rather than carbohydrate sugars. Many athletes use caffeine as a way of getting energy out of their body’s reserve during an event.

Start your day with a full cup (8oz) of black coffee, which contains just two calories. This will increase your metabolic rate.

Nutrition Facts:

Food Calories Fat Carbs Protein
Coffee 2 17% 0% 83%

2. Egg Whites

Muscles need the amino acids found in protein sources to help repair damaged muscle tissue and to build new muscle tissue. With a protein to fat ratio of 60:1, egg whites are one of the purest forms of protein and every successful bodybuilder in the world have egg whites into their diet plans. Egg whites contain very few carbohydrates and are source of vitamins and minerals.

Nutrition Facts

Food Calories Fat Carbs Protein
 Egg Whites 50 0% 8% 50%

3. Chicken or Turkey

To gain a serious muscle, leanest cut of chicken or turkey breast should be in every body-builder’s diet. Removing the skin reduces much fat from the food. Aside from providing an excellent source of high quality protein, they are also extremely low in saturated and trans fats.

Nutrient Value

Food Calories Fat Carbs Protein
 Chicken  239  21%  0%  54%
 Turkey  189  10%  0% 58%

4. Fish

You have to stay away from saturated and trans fats, but your body still needs essential fatty acids such as omega-3 to help the muscle building process.

Omega-3 fatty acids keep your heart healthy by lowering triglycerides and reduce the risk of sudden death. They also help promote healthy brain function.

Cold water fish such as tuna, salmon and mackerel are great source of protein and healthy fats.

Nutrient Values

Food Calories Fat Carbs Protein
 Salmon  208  20%  0%  40%
 Tuna 184  9% 0% 60%
 Mackerel  300  38%  0%  38%
 Trout  190  12%  0%  54%
 Sardine  208 16% 0% 50%

5. Beans

When people think about muscle building diet, they immediately incline towards various lean meats but forget about the beans which are highly nutritious source of protein and fiber.

It is really on the grounds that your body can’t process fiber that it has a vital influence in digestion. Soluble fiber, found in cucumbers, blueberries, beans, and nuts, disintegrates into a gel-like composition, helping to slow down your digestion. This helps you to feel full longer and is one reason behind why fiber may help with weight control.

Insoluble fiber, found in food like dark green leafy vegetables, green beans, celery, and carrots, does not disintegrate at all and adds bulk to your stool. This helps nourishment to travel through your digestive tract all the more rapidly for solid end. Numerous entire foods, particularly foods grown from the ground, actually contain both soluble and insoluble fiber.

Fiber is only found in foods that come from plants. Foods such as meat, fish and dairy products don’t contain any fiber.

Fiber also helps prevent heart disease, diabetes, weight gain and some cancers, and can also improve digestive health.

Nutrient Values

Food Calories Fat Carbs Protein
Kidney Beans 333 1% 20% 48%
Lima Beans 335 1% 21% 42%

6. Lean red meat

Red meats possess a higher level of saturated fats and should not be consumed on daily basis but best incorporated into a weekly diet of chicken, turkey and fish. Red meats are good mass building food having rich protein, iron, zinc and B vitamins.

Food Calories Fat Carbs Protein
 Red Meat 250 23% 0% 52%

7. Nuts

Nuts are must if you are serious about putting muscle weight. 1 ounce of cashew or almonds contain 150-170 calories. Nuts are excellent source of protein, fats and fiber allowing you to get the extra calories you need.

Food Calories Fat Carbs Protein
 Cashew 553  67% 10% 36%
 Almond 576 75% 7% 42%

8. Water

Water is just as important as other food. 70% of your body is made up of water. Muscle, blood, tissues cells and ligaments all contain water.

Water helps you keep yourself in the most anabolic state possible and also helps in nutrient transport to your muscle cells. Staying hydrated also make your muscles full looking.


Refrain yourself from eating empty calories that do nothing but add fat to your body and mass to your waistline. You need to carefully select the right foods and supplements and add them to your daily diet.

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Luca Allen

Nutrition junkie, gym rat, overall fitness fanatic is what describes Luca Allen. Luca is also a certified fitness trainer.

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