As with almost anything you do in life, usually there is a way to improve upon it. For most people involved in health and fitness, diet is one of those areas. While we might try and eat as well as possible, almost always there is room for improvement in one area or another.
So right now let’s take a look at muscle building foods and see if you are eating what you should be! That is not to say you can’t build muscle and size with other foods, but these are our top choices and for good reason.
Top Muscle Building Foods
- Red Meat – You can’t beat good old fashioned red meat for muscle building. Protein is an essential building block of muscle and you get a whole lot of that in steak and ground beef. It also has vitamins a and b, zinc, and iron (heme iron – the good stuff).
- Milk – It does a body good in a lot of ways. The protein in milk is part whey and part casein. Whey is absorbed into your system quickly in the bloodstream while casein is absorbed slowly. This is an ideal combination for quick recovery and also slowly releasing protein later for muscle building. That is while a milk-protein shake is so highly recommended post-workout.
- Peanut Butter (Almond Butter) – This is a great high calorie food for people who have a hard time adding size. There is a decent amount of protein included in a serving. For a power packed simple lunch try a peanut butter and honey sandwich on whole wheat bread with a large glass of milk.
- Eggs – Just like Rocky (except not raw), eggs are a great breakfast food due to them being a great source of protein. The yolk is useful but ideally you should only eat one yolk per two eggs to cut down on the overall fat.
- Fish – Fish has a lot of protein and Omega-3 nutrients. Some like it fresh or you can easily mix up tuna from a can in salads or for sandwiches.
- Nuts – Nuts are a high calorie food that also packs some protein. You need to go easy on certain types of nuts due to fat content. But they make for a great snack for people looking to add size. Typically almonds are the nut of choice.
- Whole Wheat Pasta – This in a nice source of complex carbohydrates for a pre-workout meal. Pasta is easy to prepare and goes well with meat and veggies. Even when you are looking to gain lean muscle you need quality sources of energy for working out.
The Bottom Line
Not all of these options are great for people looking to drop weight. But we are looking at prime foods for adding size and muscle. Obviously you don’t want to add a lot of fat so you do need to keep an eye on fat content. Leaner red meat, low fat peanut butter, and not going carb crazy are good tips to be aware of during the journey to pack on the muscle!