The best muscle building foods are those which contain a well balanced variety of high quantity of carbohydrates, protein, and fats.

You have to remember that protein is the raw material in building muscle tissue. Carbohydrates in the meantime are stored as glycogen in your body which can be drawn out whenever energy is required. And fats look after our body’s vital functions….

Here’s my top 12 list!

  • Whole Wheat Products, Brown Rice, Oatmeal

These complex carbs are great for helping with carb intake. Brown rice in particular is slow digesting, which means it won’t spike your insulin levels. Whole Wheat products and Oatmeal are another excellent source of quality carbohydrates.

  • Potatoes

One of the best, cheapest foods for this purpose is potatoes. One medium-sized red potato has 25-30 grams of carbs.

  • Chicken/Turkey Breast

These are excellent source of protein and are very low in fat. They are the true best friend of any muscle building fitness expert. You can always eat chicken or turkey breast. Just make sure the skin is off and the chicken is broiled, boiled or coked over flame. You don’t want fried or battered.

  • Bananas

Rich in magnesium & potassium & soluble fiber; prevents radical swings in blood sugar.

  • Salmon

Good source of protein. Salmon has omega fatty acids in it. Its a serious mass builder. You should eat this at least three times a week.

  • Spinach

One of the most alkaline foods. Spinach prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile. Try one of the spinach recipes I shared a while back.

  • Mixed Nuts

Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, anything works: almonds, walnuts, cashews, hazelnuts, peanuts, etc…

  • Berries

Strong antioxidants that prevent cancer, heart & eye diseases. Any kind works: cranberries, raspberries, blackberries, blueberries, etc. Buy fresh or frozen berries and mix with oatmeal or in your shakes.

  • Red Meat

Good source of protein. Steak has vitamins and other nutrients in it that are crucial for muscle growth. The fats in steak has been shown to help increase your testosterone. If you’re serious about putting on muscle, add this to your meal plan. Just make sure you trim extra fat or have low fat content to begin with.

  • Eggs

This is a must if you are trying to build muscles. Great protein source. Eggs are at the top of nearly every list because they are extremely easy to absorb–the body can easily break down the food into amino acids, the building blocks of muscle.

  • Whey Protein Shakes

Whey protein is quickly absorbed or digested by your body and this is what makes whey protein perfect to have within 2 hours after working out so your body can quickly get the protein it needs to help you recovery and build muscle faster after working out.

  • Water

Your muscles are estimated to be somewhere between 70-to-80% water and 25% Protein so You should try to drink at least 2-3 liters of spring water everyday.

If you want to build muscles, it is not all about consuming all the food for growth. It’s about consuming the RIGHT food for growth. Every bodybuilder knows the importance of consuming protein for building muscle mass, but many don’t take into account the importance of carbs, fat and foods that influence the proper anabolic environment. Another thing to consider is consistency. You may have the best muscle building diet plan or training program but without consistency, it is all useless.



你要記住,蛋白質是肌肉組織建設的原料。 在此期間的碳水化合物儲存糖原可以抽出時所需的能量是在你的身體。 和脂肪照顧我們身體的重要職能....


  • 全麥製品,糙米,麥片

這些複雜的碳水化合物,是偉大的幫助碳水化合物的攝入量。 布朗在水稻特別是緩慢的消化,這意味著它不會秒殺你的胰島素水平。 全麥製品和燕麥是另一種優質碳水化合物的極好來源。

  • 土豆(應該是大陸用語)....馬鈴薯

最好的,最便宜的食物,為此目的之一是土豆。 一個中型的紅色馬鈴薯有25-30克的碳水化合物。

  • 雞/火雞胸肉

這些都是蛋白質的良好來源,脂肪含量非常低的。 他們是真正的最好的朋友,任何建設肌肉的健身專家。 你總是可以吃雞肉或火雞胸。 只要確保皮膚和雞是烤,煮或超過火焰焦化。 你不想炒或虐待。

  • 香蕉


  • 鮭魚 

蛋白質的良好來源。 鮭魚含有豐富的Omega脂肪酸。 它是一種嚴重的質量建設者。 你應該吃這一個星期至少三次。

  • 菠菜

最鹼性的食物之一。 菠菜防止肌肉及骨質流失,而且癌症和心臟疾病,因為它的高營養的輪廓。 嘗試我共享而回的菠菜食譜之一。

  • 綜合堅果


  • 莓果

強抗氧化劑,預防癌症,心髒病及眼疾。 任何形式的作品:蔓越莓,覆盆子,黑莓,藍莓等購買新鮮或冷凍漿果和混合燕麥片,或在您的搖搖。

  • 紅肉

蛋白質的良好來源。 牛排中的維生素等營養成分,是肌肉生長的關鍵。 牛排的脂肪已被證明有助於提高你的睾酮。 如果你認真投入對肌肉,加入到你的膳食計劃。 只要確保你修剪多餘的脂肪或低脂肪含量開始。

  • 雞蛋

這是必須的,如果你想鍛煉肌肉。 偉大的蛋白源。 雞蛋是在幾乎每一個列表的頂部,因為他們是非常容易吸收身體可以很容易地分解為氨基酸,肌肉積木的食物。

  • 乳清蛋白粉



如果你想鍛煉肌肉,它是不是所有的消費增長的食品。 它的消費對經濟增長的正確的食物。 每一個健美運動員都知道進食蛋白質,為肌肉質量建設的重要性,但很多人不考慮碳水化合物,脂肪和食物,影響正確的合成代謝環境的重要性。 另一個要考慮的是一致性。 你可能有最好的建設肌肉飲食計劃或培訓計劃,但沒有一致性,它是所有無用的。

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