you want to build muscle up, you should train your body either
with weights or without weights but one of the most important
factors in building muscles it to eat muscle building food that
is foods which will help you boost your muscle development phase.
The foods that will play a major role in doing that are foods
which are high in protein. Muscles are made of protein and you
should have a list of all the protein foods which you can have
easy access to. You can have replacement meals too like a protein
shake drink to supplement your daily meals. But focus should be
made on natural muscle building food.
to the grocery, take your list with you and do your shopping and
get a good stock of these protein foods because if you want to
build muscles, you have to eat the right kinds of foods and a
lot of focus is made on the protein foods.
In your daily
meals, each meal should have a great protein and muscle building
food. Here are some good sources. Skinless chicken breast, egg
whites, skinless turkey breast, tuna, salmon, trout, lean red
meat, white fish, red lentils, cottage cheese.
A small recipe - Beat 5 egg
whites in a big bowl and add a can of tuna. Add salt and pepper
according to taste. Opt for the tuna in brine and not in oil.
Drain the water first. You can chop some onions and add to the
mixture and stir. Heat a pan and add some olive oil. Then pour
the mixture in the pan and make an omelette. You get a high protein
In your nutrition
as well, you should have complex carbohydrates, vegetables and
fruits too plus healthy fats. Drinking sufficient amount of water
everyday is key also.
of complex carbohydrates - Oatmeal, potato, yams, sweet potatoes,
brown bread, brown rice, whole wheat bread, wholemeal bread, whole
of vegetables - Broccoli, green beans, asparagus, tomatoes,
of fruits - Banana, orange, kiwi, papaya, apple, grape, pineapple,
fats - Olive oil, canola oil, fish oil mostly found in oily
fishes like salmon, herring, sardines, trout, mackerel, pilchards,
anchovies, swordfish, eel. These fishes are rich in omega 3 fatty
acids and contain vitamin A and vitamin D. Fish oil are also available
fats mostly found in animal meat, lard, butter.
Drink at least
1.5 litres of water everyday. Carry a bottle with you.
Eat 4-6 small
meals every 2-3 hours. Each meal should consist of protein, complex
carbohydrate, vegetable and fruit. You can have healthy fats in
some of your meals not all. At night, focus more on protein and
vegetables and less on carbohydrate because you will be less active
So here you
go, to build muscle up, consider these muscle building foods in
your nutrition plan. But this is in no way an exhaustive list
of all the right type of foods. For more detailed information,
I highly recommend you check out Metabolic
Cooking - Triple The Taste While Torching The Fat!. Get
access to 250 muscle building and fat burning recipes plus much
About the author
Jean Lam is the webmaster of Body
Building Resource which provides articles on weight training,
nutrition and fitness, body building book and DVDs.