Add Muscle Building Foods to Your Diet and See Results
When it comes to making “top ten” lists regarding muscle-building foods, I’m not exactly the biggest advocate. I will say, though, that there ARE certain foods you should be eating, and certain TIMES you should do so. It isn’t simply just the food you eat that adds to building muscle, it is when you eat those foods as well. Contrary to what some believe, it’s not all about JUST cutting carbohydrates, or JUST cutting fat. It’s not even about how much protein you can stuff yourself with in a day – it ALL plays a part.
For starters, let’s examine a few muscle building foods you’ll want in your home.
Yogurt: This is a dairy product that many people eat and enjoy. Yogurt has many benefits. It has the healthy cultures to promote proper amounts of certain necessary bacteria in your system to help digest all your daily intake. If I were making a must-have list of muscle building foods, this would definitely be on my list. Whether with fresh blueberries, strawberries, or such, it’s GREAT for breakfast. It even makes a healthy snack alternative if you “just gotta have” something late at night. Love ice cream? Yogurt has that same cool temperature and smooth texture.
Eggs: You simply cannot beat eggs for protein. They have more digestible protein than any other natural protein source. A muscle building foods list couldn’t be complete without eggs. Get tired of cooking up protein meals? Omelets are a quick and simple way to infuse more protein into your diet. Take half a dozen eggs and slip them into a bowl. Whisk them into a frenzy. Throw in some sweet or hot peppers, onions, or even some broccoli is good. The great thing about eggs is that they have great protein to fat ratio. The fat slows the absorption of other food you eat, so you don’t get those blood sugar spikes.
Chicken Breasts: Yes, we all know animal flesh has a lot of protein in it, but chicken has it all beat hands down. Chicken is the top muscle building foods in the animal product department. Chicken breasts are so versatile. You can make an amazing assortment of foods with chicken breasts. They are a terrific thing to keep on hand. One of my favorite things to make is chicken fajitas. For all-around muscle building foods, this Mexican favorite has EVERYTHING you need.
Rice, Potatoes, and Yams: Carbohydrates sure have taken a beating in recent years. Stop listening to people saying, “all carbs are bad!” These sources actually provide essential nutrients that make protein do its job better. Rather than chewing up your protein sources, which you need for building muscle, your body will eat up the carbs you take in. This means you’re spending WAY more money on protein just for daily energy, when that’s the carb’s job! If you tend to be slender and have a hard time gaining weight, then you especially need to consume carbs. I always recommend that guys who fit this description to increase their carb intake dramatically when they are trying to gain muscle.
Here’s a GREAT rule to follow. Consume NO fat immediately following your workout, but DO eat simple carbohydrates.
Basically, post-workout is the time for carbs that break down quickly. Resist the temptation to make something with fat in it a snack when you finish training. You want the muscle to quickly absorb the nutrients during this period of time and fat will slow down this process.
The rest of the day, consume fat in your diet
Consume moderate amounts of fat throughout the day, NOT following your workout. If you don’t eat fat, then your body will soak up what you eat very quickly. As a matter of fact, your body’s pace will beat the rate that you can actually use them. What happens is you get a strong blood sugar spike and then a crash. Proper fat intake at proper times of the day can help you avoid this. This fat will help you slow your absorption rate and you won’t have that spike and crash you will get otherwise.
Summary: Muscle building foods are more complex and detailed than we’ve covered here, but this is an overview to help you make good decisions.
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