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9 Foods for Your Muscles: What to Eat to Gain Muscle.

Are trying to bulk up? If you are, it can be difficult to learn what to eat to gain muscle. So here are 9 foods that should be part of your muscle building diet.


Eggs/Egg Whites

Eggs are a staple of a bodybuilding diet. You will find that most bodybuilders out there include eggs in their diets.

Eggs are one of the most versatile foods for someone looking to build muscle. They are packed with proteins, especially the egg whites. They can also serve you in cooking, there are hundreds of things you can do with eggs on your recipes, they can provide texture, structure and good looks for your recipes.

This incredible muscle food contains about 6 grams of protein. Eggs are also rich in vitamins A, E , K and a range of vitamins B. Minerals and amino acids that are essential for muscle recovery will also be found on eggs.

If you are looking for what to eat to gain muscle, eggs should definitely be in your list.

2 Chicken and Turkey Breast

Absolutely loaded with proteins and another nutritional staple of muscle building. Chicken and Turkey breasts are extremely popular for their low fat high protein characteristics. If you are trying to build lean muscle mass, definitely go with chicken and turkey breasts.

Another reason they are so famous is because of the recipes you can make with them. Hundreds of different ways to prepare this protein packed ingredient.

Chicken and turkey breasts contain 31 grams of protein per 100 grams. If you are trying to build muscle mass naturally without any supplements, chicken and turkey breasts will become your main protein sources.

Their price also makes them one of the cheapest sources of high quality protein out there.

3 Tuna

Tuna is another great source of protein, comparable to chicken and turkey breasts. Every 100 grams of tuna contains 30 grams of protein.

Tuna also contains healthy fats which are an added benefit for bodybuilders as these fats possess anti-inflammatory characteristics.

There are also plenty of different and creative recipes you can make with tuna, from salads to cakes. You don’t have to be a chef to enjoy this protein packed food.

The protein content in tuna is so high it rivals some supplements in the market. It also has amazing shelf life so you can have some tuna cans stored in case you forgot to go to the store.

Many bodybuilders prefer canned tuna over chicken and turkey breasts because of the practicality of just opening a can and consuming your protein.

4 Low fat yogurt

Yogurt is a well-known healthy food. Not only is has active probiotic attributes, it also possesses high protein content. Every 100 grams of low fat yogurt contains 5.25 grams of protein and only 63 calories, proteins compose 35% of the calories present in yogurt.

If you want to know what to eat to gain muscle, you need to take in consideration more than protein, yogurt also contains calcium and it is another versatile food. You can mix yogurt with other ingredients to make dips, sauces and a long list of snacks.

The light weightiness of yogurt makes it one of the most used snacks in the bodybuilding world. You can have it mixed with fruit before workouts to get an energy boost, or you can use it to break a fasting period without impacting your body.

5 Cottage Cheese

This is another very convenient food that can be transformed in multiple types of snacks. Cottage cheese is rich in nutrients, including: calcium, vitamin B, magnesium and phosphorus.

Because cottage cheese is virtually fat free, it gets a lot of attention from lean muscle builders out there.  100 grams of cottage cheese contains 11 grams of protein and 98 calories.  Cottage cheese is a great source of Casein Protein.

Casein is a type of protein with slow absorption, so it distributes protein through your body (arguably) more efficiently than other types of protein. Its slow absorption rate does help with appetite control, making you feel fuller throughout the day.

6 Peanut Butter

Peanut butter is considered to be a super food for any type of athlete. This super sport food is calorie dense, but it is also satiating and should fit perfectly in most muscle building diets.

100 grams of peanut butter contains an amazing 25 grams of protein, but is also contains 588 calories, over 9 times as much as yogurt. This can be a great thing if you are looking for a cheap source of calories and protein.

Peanut butter is also great as a pre workout supplement, it does contain enough sugar and other carbs to keep you active and help you output more power during your workouts. But isn’t the best source for carbs, it is recommended to mix the peanut butter with some type of fruit before a workout, this way you know you are getting the best source of energy for a high intensity workout.

7 Lean Beef (90% Protein +)

Unsurprisingly Lean Ground Beef made it to the list. Although many people think this is the best source of protein, they would be wrong. But not completely; 90% lean ground beef has 20 grams of protein for every 100 grams serving size.

You will get plenty of protein out of this food, plus it is one of the tastiest foods in this list.  You can make hamburgers, pasta sauce, meatballs and many more indispensable recipes with this ingredient.

It is the best food to break the routine of eating only chicken and veggies. If you ever want to remain committed to your muscle building diet and also you are looking for a nice change of tastes, lean ground beef will be perfect for you!

8 Sweet potatoes

The combination of Chicken breast and Sweet potatoes should be very familiar to any bodybuilder who takes his workouts serious.

But, why sweet potatoes?

Simply put; it is one of the healthiest source of slow digesting carbs and fiber you will find.

We all need power during our lifting sessions. Sweet potatoes will provide you with the carbs you need, plus it is a great source of potassium. A mineral essential for muscle control and to balance your electrolytes.

One large sweet potato provides you with 700 milligrams of potassium, which is 15% of the necessary potassium intake for the average adult.

9 Lentils

Probably the most surprising food in this list. 100 grams of cooked lentils will provide you with 8.39 grams of protein and 165 calories. But more importantly, you will get 7.4 grams of fiber per 100 grams of cooked lentils.

Fiber is another important element in your diet, it flushes out your body and provides you with healthy intestines.

Lentils combine well with all meats in this list, and they should always be paired.

You can also prepare a lentil salad and have a tasty snack ready for you after your workout sessions.

Conclusion: What to eat to gain muscle.

Your diet is responsible for 70% of your results when building muscles. It should not be overlooked. If you are looking to discover what to eat to gain muscle; just keep it simple.

If you are looking for more information, I recommend reading the 5 most common mistakes of muscle building.

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