There are foods that are considered muscle building foods. I don’t think you can really construct a top 10 list of these foods. You can’t necessarily rank them. What I would rather do is list good quality sources of foods and when to eat these foods. It isn’t simply just the food you eat that adds to building muscle, it is when you eat those foods as well. Some people want to make it all about protein. And protein is important, but you can’t build muscle without fats and carbs as well.
For starters, let’s examine a few musclebuilding foods you’ll want in your home.
Yogurt: This is a dairy product that many people eat and enjoy. Yogurt has many benefits. It’s a food that allows the body’s digestive system to work properly and efficiently. But it is also a tremendous source of protein for your body. This is a must have in my opinion when it comes to muscle building foods. Pair some yogurt with some delicious fruit and this will stave off cravings for sweets. I enjoy yogurt and fruit to start my day every morning. 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. Another one of the must have muscle building foods. Scramble them up for a very quick, easy breakfast PACKED with protein. Four to six eggs will do. Toss in some vegetables–try some onion, pepper, mushroom–and cook it up. You can even top with some salsa if you’d like. 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. The reason chicken breasts are such a handy food to have on hand is that you can make a huge variety of dishes with chicken breasts. Chicken fajitas and enchiladas are two of my very favorites. For all-around muscle building foods, this Mexican favorite has EVERYTHING you need.
Rich carbs from such sources as yams, rice, oatmeal, and potatoes are also included. What people forget is that carbs such as these have a protein sparring effect. Your body will burn protein for energy instead of building muscle if you don’t eat carbs. This means you’re spending WAY more money on protein just for daily energy, when that’s the carb’s job! Carbs are especially crucial for naturally skinny hard gainers. I regularly remind the skinny guys to UP THE CARBS significantly if they truly wish to put on some solid, lean muscle mass.
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. Remember, do NOT eat or drink fatty foods following your workout. As previously mentioned, fat slows absorption of vital nutrients into your muscles. So, you obviously you would do well to eat foods that break down faster at this critical time.
The rest of the day, consume fat in your diet
Consume moderate amounts of fat throughout the day, NOT following your workout. With the swift breakdown of nutrients from nonfat foods, however, there is one downfall to be mindful of. Your system can take in more nutrient than can be processed. So then your blood sugar rises and drops. This isn’t good for your dieting efforts overall. Adding a little bit of fat to your meals insures steady energy. 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.
