Do you follow the right nutrition strategy to build muscle?
Many novice trainers don’t. If you are struggling with building muscle and gaining size, it’s probably because of your diet.
Simply said, the foods you eat – don’t promote muscle growth.
If you want to gain solid muscle mass and turn yourself from a skinny wimp to a powerful beast, you have to eat the right foods for building muscle.
Without the right nutritional strategy, your efforts for building a great body won’t provide any significant results.
Disappointment, frustration and no visible changes in your body’s composition.
In other words, a disaster.
After all, you were training and dieting so hard to build a great body you can be proud of!
So, let’s nail the complete basics.
I will show you the 3 foods that must be in your daily nutrition plan. Add at least 1 of these into your daily eating plan, and you will start gaining weight and building muscle.
How These 3 Foods Will Help You Build Muscle
The foods below are the best sources of protein and healthy fats.
Why are these necessary?
Protein is the building block of your muscle cells. To build more muscle, you need to eat protein.
On the other hand, fats are also super important.
There has been a widespread belief that fats are evil.
The truth is that foods with saturated fats are among the best foods for building muscle.
Actually, they are essential for gaining mass because they help in producing natural testosterone
Testosterone plays a huge role in promoting muscle growth.
And NO, eating fats won’t make you fat.
Just like eating protein won’t make you protein.
(Okay, that was bad humor.)
In essence, don’t be afraid to eat fat. They are necessary for promoting proper hormonal function. If you don’t eat enough of them, you will struggle to build muscle.
Now, lets see the 3 best sources of protein and fats. The 3 ultimate muscle building foods that should be in your diet every single day.
1. Meat Is The King
Humans have been hunting and eating meat for about 2 million years.
We have evolved as omnivores by eating meats and plants.
Meat is necessary for building a great physique because it provides countless of useful nutrients and of course: protein!
Eliminating meat from your diet will only offer you a chance to lose the huge variety of nutrients that it provides.
- Vitamin B1 (Thiamine)
- Vitamin B2 (riboflavin)
- Vitamin B6, B12, D, E & K
- Pantothenic Acid
On top of that, meat provides your body with lots of protein.
Proteins are the building blocks of life and a prerequisite for achieving maximum muscle growth.
No Protein = No Muscle Development.
Meat has more protein than any other animal source. So, it makes sense to eat it.
How much protein?
Well, it depends on the type of meat you eat. A rough estimate would be about 25 grams of protein per 100 grams of meat.
However, there is one small caveat here:
Today, meat comes from animals that are largely fed with hormones, antibiotics and commercial grain-based food.
Meat is not what it used to be hundreds of years before.
In the past cows ate fresh grass and roamed free in nature. Now they are closed in cells and live in mass production factories.
Eat as much meat as you can to get enough protein, but try to make sure that you buy meat from grass-fed/pastured animals.
2 More Nutrients Of Meat That Help You Gain Muscle Mass
Creatine works like a generator providing your muscle cells extra energy when the normal energy currency of cells is low.
It provides you with extra strength and durability in your workouts.
Your liver naturally produces creatine, but the amount is inefficient to help the procedure above.
About 95% of creatine is stored in skeletal muscle and the only source of natural creatine is lean red meat.
Also, an amount of creatine is stored in your brain to give energy for various brain processes.
Vegetarians have a deficiency in creatine and studies have shown that this affects both their mind and muscle functions.
Simply said, it’s tougher to build muscle if you are vegan, yet not impossible.
If you are not, creatine from lean red meat is one of the nutrients that will help you a lot to build muscle.
This is a nutrient found only in animal tissues. It is a strong antioxidant and mainly known for its anti aging effects.
It has also been said to have other multiple benefits like:
- Brain protection
- Alzheimer prevention
- Wound Healing
Carnosine consist of 1) beta-alanine and 2) histidine.
Carnosine provides your muscles high resistance to fatigue and beta-alanine helps in maximizing muscle growth.
2. Eggs Are Your Knights
Eggs have also been demonized the last years because of their cholesterol.
However, studies indicated that eating foods high in cholesterol (like eggs) doesn’t necessarily lead to increasing your blood cholesterol.
Do you know that the nutrients in just one egg have the power to turn a cell into an entire baby chicken?
People in my family used to say:
“You can’t eat more than 2 whole eggs per week”
In fact there is not much solid scientific proof for their advice.
The statement that you can eat ONLY 1-2 whole eggs every three/four days is probably a myth.
If you have been told that egg yolks are “dangerous” then look at what are you missing by not eating the yolk.
Almost all egg nutrients are in the yolk.
A whole egg contains:
- 77 calories with 6 grams of quality protein
- Variety of vitamins like A, B5 & B12
- Lutein and Zeaxanthine which are important for eye health.
- Choline, a nutrient that’s essential for optimal brain function.
The fact that eggs contain saturated fat and cholesterol has led many people to becoming supporters of low fat diets.
Unfortunately, the problem with low fat diets is the reduced testosterone.
As I said above, testosterone is essential for gaining muscle mass.
Eat your eggs. Don’t be afraid of fats. Don’t be afraid of cholesterol.
Eggs belong to the most nutritious foods on the planet. In the worst case that you are too concerned about cholesterol, eat egg whites – at least.
3. Fish is Your General
Fish is a source of two very important nutrients.
- Omega-3 (fats)
I explained the importance of protein above, so let’s talk about Omega-3.
Omega-3 have huge health benefits and if you eat enough, they can boost your overall health and wellness.
They surely help in building muscle too, because if your health is declining, your ability to gain muscle is impaired.
Your body doesn’t produce omega-3 and that’s why you need to get them from your food or supplement.
Fish, especially tuna and salmon, contain a good quantity of omega-3.
Omega-3 are also essential for optimal brain function.
That’s why women of childbearing age are recommended to get solid amounts of omega-3 in order to have a positive impact on the baby’s brain.
Omega-3 are also said to 1) reduce blood pressure, 2) risk of stroke 3) risk of diabetes 4) high cholesterol and 5) help in maintaining a healthy skin.
I eat at least one of these foods every single day. There are days that I eat all 3 of them.
Eating these every day helped me transform my body from skinny to muscular in one year.
Always remember that a balanced diet is the best approach for optimal body function and health.
But when it comes to building muscle, foods high in protein like meat, fish and eggs should definitely be a part of your diet plan.
Until next time, eat like a lion and make some fucking gains!
– Damian Pros
PS: Which are your best foods for building muscle?
Let me know in the comments and then SHARE this post with your friends on social media to help them make muscle GAINS!