Muscle
Building Foods
What to Eat to Gain Muscle Mass
Muscle Building Foods - What to Eat to Gain Muscle Mass
A good muscle building nutrition plan is a full time endeavor. You are constantly picking things up at the grocery
store, cooking meals, and then sitting down 6 times a day to consume all this food. When it becomes a chore don’t
start skipping meals or you will suffer by not making good gains in muscle. It’s important to eat to gain muscle
mass every 3 hours.
Stock up on muscle building foods like chicken, rice, beans, lean beef, grains, and lot of colorful fruits and
vegetables. Add healthy fats like extra virgin olive and nuts like almonds and walnuts.
If you haven’t been building muscle from your exercise routines there is a good chance you either need a new
routine or you just aren’t getting the protein and calories you need to gain muscle mass. The best muscle building
foods are loaded with protein, complex carbohydrates, fiber, and healthy fats. This can all be combined together to
make big portions so that you get 4 to 5 meals when you cook your meals.
Tuna Sandwiches or Wraps  are perfect for a speedy meal. Make them with low fat mayonnaise and use whole
grain bread or Ezekiel bread. Add some lettuce, tomato, and low fat cheese. Make a big portion of tuna salad
and put several sandwiches in the refridgerator. These are loaded with protein for muscle growth and fiber
from the bread. If you are watching your carbs get low carb pitas or wraps. They are loaded with fiber and
lower in overall calories.
Turkey Chili is something you can make quickly and in very large portions. Use plenty of kidney,
black, and pinto beans to add more protein and fiber. This is a great muscle building recipe to gain muscle mass or
lose fat. If you can’t eat it all in a few days freeze containers of it that you can take out and reheat in a
microwave.
Chicken and Pasta  can be combined into several different types of muscle building meals. If you
are bulking up to gain muscle mass cook up large servings of pasta and broil or bake pounds of chicken breast
to cut up and add to your pasta mix. Use pasta with higher protein content and added EFA’s to add nutritional
content. Get creative and make olive oil dressings rather than just tomato sauce. Add flavor with herbs and
healthy vegetables to add antioxidants.
Rice and Chicken doesn’t have to be boring because there are a lot of delicious flavored rices
making meal possibilities for everyone. Just grill up, bake or broil some lean chicken breasts and cut and slice or
dice them. Add some cooked veggies like peppers and onions to give it extra fiber and flavor. Put a couple
tablespoons of EVOO in the mix and you have several muscle building meals prepared.
Buffalo Chicken Wraps are quick and easy. Keep lots of grilled or baked chicken in the fridge that
you can slice up and toss with Franks Buffalo Sauce. Put it in a whole wheat wrap or make a salad out of it. Add
some tomatoes, lettuce, and low fat blue cheese dressing. If you keep the ingredients in the fridge the prep time
is only 2 minutes to make a couple at once.
Greek Yogurt  has become a healthy addition to the diets of athletes and bodybuilders. It is
lower in fat, higher in protein, and lower in sugar than regular yogurt making it a great muscle building food
to gain muscle mass. Add some fresh fruit and a tablespoon of milled flax seed for additional fiber and EFA’s.
This is a quick snack that is perfect for in between meals or right before bed.
The battle in the kitchen never ends so these muscle building foods when you are running short of ideas. Don’t let
inadequate meals and lack of food be the reason you can’t gain muscle mass.
by Rick Porter - 11-03-09
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