Best Foods to Help You Gain Muscle

You’ve been training so hard to get that killer body yet the results remain unpleasant. Most trainers complain that clients focus so much on muscle building training and forget about nutrition. The results they end up getting are unsatisfactory and all their training efforts seem to end us a waste. But here is a secret, muscle building is not solely about showing your prowess in the gym, you need to accompany all the sweat with a good diet. Be a smart trainer. Understand how nutrition works and use it for your fitness and strength gains.

If you are inclined to body building exercises, here are some muscle building foods you should slip in into your diet;

Lean beef

If you seek to gain muscle mass, this should be a staple of your diet. Lean beef contains essential nutrients that make it ideal for muscle growth. Averagely, take a 3 ounce serving of lean beef. That should provide you with iron, zinc, Vitamins B and other important nutrients. Better still, it provides your body with high quality protein and a high level of amino-acids that work alongside insulin to boost muscle growth.

Whey protein

This provides a fast and convenient source for protein at a reasonable price. This is why whey protein supplements are the most popular supplements among bodybuilders. You could have it first thing in the morning, immediately after workouts and tougher with other meals. Whey protein should however not be solely relied on. Consider getting better quality protein from other whole foods and only use it as a boost.


Oatmeal is a good source for carbs owing to the fact that it has a low glycemic index (GI) value and is minimally processed. Its low GI index provides you with an improved micronutrient profile and more fiber. Taking oatmeal increases satiety making you stay fuller for longer and promotes fat loss. It preserves muscles and ensures the body has a constant source of carbs.

Fruits and Vegetables

These two are rich sources of antioxidants which ensure the proper functioning of the immune system. In addition, fruits and vegetables provide you with tons of nutrients such as beta-carotene, Vitamins C and Vitamin E. It is never just about looking good, you also have to be healthy. These two muscle building foods provide your body with fiber which flushes out any toxic or unwanted substances in the body.

Whole grains

Whole grains digest faster resourcefully and provide your body with more nutrients compared to refined gains. Including them in your diet then means you will benefit from sustained energy levels and good overall health. For instance, replace your white rice with brown and you will enjoy improved growth hormone levels, which are essential for boosting lean muscle growth, fat loss and strength gains.

Cottage cheese

Very few people know this but cottage cheese contains relatively pure casein protein. Casein protein is a slow digesting protein which makes it ideal for muscle maintenance. If you tend to go for long hours without eating, this is a perfect choice. The food is also a rich source of calcium, Vitamin B12 and other vital nutrients. You are advised to use the low-fat and non fat cottage cheese.

Other significant muscle building foods include eggs, cantaloupe, milk and quinoa. Taking these foods and continuing with your regular exercise will make bodybuilding much easier.