They say building muscle is 80% Nutrition and 20% actual training so making sure you consume the right foods is key for building muscle. Lot’s of people focus too much on the training side and not enough on the actual nutrition. They think that as long as they workout everyday and train hard they can eat what ever they feel like and still get results, Which is simply not the case. If you want to build muscle and see results then you need to get your nutrition in check. So to start you off on your muscle building nutrition journey we have listed the top 10 Staple Foods For Building Muscle.
Chicken is one of the most popular foods when it comes to building muscle and for good reason. It is an excellent source of highquality protein which is important for muscle growth and repair. And chicken itself is so easy to cook up a nice high protein meal for cheap. What I like to do is buy chicken breast in bulk, ready make some meals put them in containers and put them in the fridge so they are ready to go. Overall chicken should be one of the staple foods in your diet.
Eggs are another high quality protein source they also contain nine essential amino acids, choline, the right kind of fat, and some vitamin D which are all great for you. They are very inexpensive and can be cooked in many different ways to keep things fresh. If you are looking for a quick and easy way to cook your eggs try scrambling them. Use two or more eggs whisk them with some milk and put them in a hot frying pan with some oil in it. Cook for roughly 3-4 minutes on medium heat and done. Great for breakfast lunch or dinner. Eggs are easily one of the best bodybuilding foods and should be a staple in your diet.
Again this should be a staple in your diet if you want to build muscle. Lean beef is loaded with high quality protein, amino acids which work with insulin to really promote muscle growth and repair. The best cuts of beef for building muscle would be eye of round, sirloin tip side, top sirloin and bottom round cut. The best of the 4 being either the eye of round cut or the sirloin tip side because there fat to protein ratio is 7:1 which is great for building muscle while keeping fat levels to a minimum. Cuts to avoid are Rib-Eye, T-Bone and porterhouse steak.
Tuna Or Other Fish
Fish are high protein low fat and rich in omega 3 fatty acids. The omega 3s are great because they help with fat loss and ensurethat your metabolism is functioning properly. Tuna paired with a small amount of maya (because it is quit fatty) is a great snack or quick bite if you haven’t got much time but still need to get some food inside you remember to have it on brown bread not white because it is a lot more healthy.
If you are looking for a great breakfast food then you should definitely try oatmeal. It is a great source of slowly digesting complex carbohydrates meaning it will give you lot’s of energy throughout the morning overall a great breakfast ch
oice. Try pairing it with some low fat greek yogurt for some added protein and also try adding a small amount of sugar, cinnamon or any other toppings you like.
Whey protein supplements really popular in the fitness world and there is a good reason for it. They provide a super fast easy and convenient source of protein at a good price. A scoop of whey protein right after a workout session can be very effective for muscle mass gains and building muscle. However you can’t just rely on whey supplements for your protein it is only there as a quick and easy substitute for a real meal and it should not be your only source of protein. Try to limit your consumption of whey protein to 3-4 days out of a week but if you have access to a high protein meal, take the meal. You can also try adding some whey protein powder into you breakfast milk or in your porridge. Overall whey is probably the best and most popular supplement out there for building muscle.
Hopefully this can help you get on the the right track in terms of nutrition and healthy eating. Learn more about nutrition and having a good meal plan here.
Also if you would like to learn more about calisthenics then consider reading our article on calisthenics and why it is better than going to the gym.