Home » Bodybuilding & Fitness » You are reading »

8 Muscle-Building Diet Essentials!

What you take in can make or break your gains when it comes to true muscle growth. Here are 8 muscle-builders that you should know about.

When it comes to packing on pounds of pure, unadulterated muscle, diet is the single most important part of your overall bodybuilding program. You can workout all you want, but if your diet isn’t in check you will never achieve the physique of your dreams.

The body relies heavily on nutrients from the foods and supplements that you consume to help create an environment conducive to huge gains. Although there are an infinite number of choices out there, a select few muscle-builders come up time and time again on every true bodybuilder’s shopping list.


There’s a reason why every successful bodybuilder in the world incorporates egg whites into their diet. With a protein to fat ratio of 60:1, egg whites are unquestionably one of the purest forms of protein in the world.

This magnificent muscle-building food also possesses an extremely high biological value – meaning that a large proportion of the protein absorbed from egg whites is readily utilized by your body for protein synthesis. Egg whites also contain very few carbohydrates and are a source of vitamins and minerals.


To pack on pounds of serious muscle, lean meats such as chicken and turkey breasts should be a staple in every bodybuilder’s diet. Aside from providing an excellent source of high quality protein, they are also extremely low in saturated and trans fats.


Although the recurring theme so far has been to eat foods that are low in fat, fish is one exception to this rule. Of course you want to stay away from saturated and trans fats, but your body still needs essential fatty acids such as omega-3 to help support the muscle-building process.

Cold water fish such as salmon, tuna, trout and sardines are an excellent source of protein and healthy fats. Canned fish packed in water also comes in very handy because it provides a quick source of protein when on the go.


If you are serious about building muscle, you can’t ignore the power of beans and legumes. When people typically think of bodybuilding foods, they immediately refer to various lean meats, but what they don’t realize is that the bean is a delicious and highly nutritious source of protein and fiber.

Fiber is essential to maintaining a regular and normal healthy bowel movement as well as proper insulin response – which is critical to muscle growth as both functions aid in absorption and use of various nutrients and supplements ingested by bodybuilders.

Kidney beans in particular are a very popular choice as they provide nearly 14 grams of both protein and fiber per cup! That’s why you should never ignore the power of the bean!


Lean ground beef and cuts of red meat are excellent mass building food sources rich in protein, iron, zinc and B vitamins. Red meats have a high calorie per serving ratio, making it an excellent choice for hard gainers looking to pack on some serious size.

However, because red meats do possess a higher level of saturated fats, they should not be consumed on an everyday basis. Lean red meats are best incorporated into a weekly diet of chicken, turkey and fish – adding a little variety to your weekly nutrition plan.


Muscle isn’t built with protein alone. You also need a good source of slow-burning carbohydrates to fuel and sustain your muscles. Slow-acting carbohydrates found in foods such as oat meal and sweet potatoes make the best pre-workout snack. Why?

Well, when you exercise, muscle glycogen (carbs stored within your muscle) becomes the main source of fuel. As glycogen levels decrease from hard training, your intensity begins to decrease and more importantly, your body begins to tap your muscles for a source of energy thereby causing them to degenerate!

That’s why it’s so important that no matter what your goals are, in order for your muscle-building machinery to run at maximum levels, you need a consistent source of fuel such as a serving of slow-digesting carbs.


When it comes to musclebuilders, the first thing to come to mind is meat. But the number one item that should be in your arsenal is water. Just think about it – 70 percent of your body is made up of water. Your muscles, tissue cells and ligaments all contain water. And most importantly, your life force – blood – is made up substantially of water.

When it comes to building a massive physique, you need to keep yourself in the most anabolic state possible and that is why many bodybuilders recommend drinking 10 liters of water a day. Staying hydrated also keeps your muscles full looking.

In addition water also serves as a medium in nutrient transport to your muscle cells, making more efficient and effective use of the nutrients and supplements that you consume.


Now, we’ve talked about various food sources that can be found at any grocery store, but there is one extremely important supplement that is more than worthy of being included on this list – whey protein.

When it comes to packing on pounds of muscle, it is generally recommended that your protein intake be approximately 1.0 to 1.2 grams of protein per pound of body weight.


If your goal is to pack pounds of pure muscle onto your frame, you can’t be eating “empty” calories that do nothing but add mass to your waistline. You need to carefully select the right foods and supplements and incorporate them into your daily diet. By adding the muscle builders mentioned, there is no doubt that you will be on the right path to achieving the physique of your dreams.



Related Posts

The Best 10 Exercises To Lose Arm Fat At Home!

The Best 10 Exercises To Lose Arm Fat At Home!

The Best Exercise for Inner Thighs: Do It Once a Day and Your Legs Will Be Irresistible!

The Best Exercise for Inner Thighs: Do It Once a Day and Your Legs Will Be Irresistible!

5 Exercises That Will Build up Your Glutes, Improve Your Posture and Burn Fat (VIDEO)

5 Exercises That Will Build up Your Glutes, Improve Your Posture and Burn Fat (VIDEO)

Why Too Much Exercise May Harm Your Heart, and What Science Tells Us About the Ideal Amount and Type of Exercise

Why Too Much Exercise May Harm Your Heart, and What Science Tells Us About the Ideal Amount and Type of Exercise

Brazilian Butt Lift 5-Minute Workout

Brazilian Butt Lift 5-Minute Workout

How to Increase Push-Ups by 400%

How to Increase Push-Ups by 400%

46 Comments Already

  1. Keep up the excellent piece of work, I read few articles on this site
    and I conceive that your web blog is rattling interesting and
    has bands of great info.

  2. In fact, he believes Team Rocket has been blasted away from Pokemon GO servers and that the nefarious Clefairy is
    really behind the troubling ordeal.

  3. hey there and thank you for your information ? I have definitely picked up anything new from right here.
    I did however expertise some technical issues using this web site, as I experienced to reload the site
    many times previous to I could get it to load correctly.
    I had been wondering if your hosting is OK? Not
    that I’m complaining, but slow loading instances
    times will often affect your placement in google and can damage your high-quality score if advertising and marketing with Adwords.
    Anyway I’m adding this RSS to my email and could look out for a lot more of your respective interesting content.

    Make sure you update this again very soon.

  4. I every time spent my half an hour to read this weblog’s posts daily along with a cup of coffee.

  5. There is definately a great deal to learn about this issue.
    I like all the points you have made.

  6. Do you mind if I quote a few of your articles as long as I
    provide credit and sources back to your site?
    My blog is in the very same niche as yours and my visitors would certainly benefit from a lot of the information you present here.
    Please let me know if this alright with you. Appreciate it!

  7. This piece of writing is actually a good one it helps new
    the web users, who are wishing for blogging.

  8. I do not know whether it’s just me or if everybody else experiencing issues with
    your blog. It appears as though some of the written text within your content are running off the screen. Can somebody else please
    provide feedback and let me know if this is happening to them as well?
    This may be a issue with my browser because I’ve had this happen previously.

  9. Please keep on posting such top quality stories as
    this is an uncommon thing to find these days. I’m always searching online
    for content that can assist me. Awaiting another excellent web
    site. Good luck!

  10. Hello! I could have sworn I’ve been to this blog before but after browsing through some of the post I realized it’s new to me.
    Nonetheless, I’m definitely happy I found it and I’ll
    be book-marking and checking back frequently!

  11. I need to to thank you for this very good read!! I absolutely loved every bit of it.
    I have you saved as a favorite to check out new stuff you post?

  12. Thanks for sharing this story. I’m definitely sick and tired of desperate for relevant and smart commentary on this subject.
    Everyone today seem to go to extremes to either drive
    home their point of view or suggest that everybody else in the
    world is wrong. thanks for your brief as well as relevant insight.

  13. This is such a fantastic post, and was thinking much the same
    myself. Another fantastic update.

  14. I happen to be exploring for a little bit for any high quality articles or blog posts on this type of area .
    Exploring in Yahoo I at last came across this website.

    Looking at this information made me completely happy that I’ve discovered precisely what I needed.

  15. This paragraph is really a good one it assists new internet users, who are wishing for blogging.

  16. Great post,I will invest more time exploring this subject matter.

  17. I am now not sure the place you’re getting your info, but great topic.
    I needs to spend a while finding out more or figuring out more.
    Thank you for wonderful information I used to be in search
    of this information for my mission.

  18. Ӏn adɗition to reading his article, a person new to
    selling shoukd гad othеr sales mɑterials and attend sales training
    and seminars. A room that is cοmрletely glass walled serνes the best iin offering a ϲomprehensive view of
    all sides or even the ceiling. For example, installing insulation under
    the floor ccan see you saving as much as A�50 every year – and you coupd add another A�20 to that figure by
    filling in any gaps or cracks you spot.

  19. Hello man, This was a fantastic page for such a difficult subject to
    speak about. I look forward to reading many more great posts
    such as these. Many thanks.

  20. Outstanding post, thanks and we want more! Added you to FeedBurner.

  21. Highly energetic post, I loved that a lot. Will there be a
    part 2?

  22. Hurrah, that’s what I was searching for,
    what a material! existing here at this weblog, thanks admin of
    this web site.

  23. Residence Lawyers… […]just below, are some entirely unrelated sites to ours, nevertheless, they are certainly worth checking out[…]…

  24. And now that they’ve got the Library syncing, it’d be a piece of cake for the photos you take on your iPhone and/or iPad to sync to the VSCO Caam
    app on the Mac.

  25. And the core of the game is still to go out and
    catch\find pokesmon just with some content yyou can do when it’s raining/night time or you don’t
    want to go outt side.

  26. Wow that was odd. I just wrote an very long comment but after I clicked submit my comment didn’t appear.
    Grrrr… well I’m not writing all that over again. Regardless, just
    wanted to say great blog!

  27. Foor these of you in Australia and Japan, Pokémon GO is now offered totaloy free to down load from the iOS and Google Perfkrm Outlets.

  28. Excellent article! We are linking to this particularly great post on our site.
    Keep up the great writing.

  29. What’s up mates, how is the whole thing, and what you wish for to say regarding this piece of writing, in my view its truly awesome designed for me.

  30. We supoply a massive array of lodge deals feom 3 funds accommodation too luxurious
    lodges, from metropolis centre businews resorts to passionate state retreats and
    our getaway deals incorporate versatile resort and
    flight mixtures to go well with your desires.

  31. Aw, this was an extremely good post. Spending some
    time and actual effort to generate a good article… but what can I say… I put things off a whole lot and never seem to get anything

  32. Hello! Do you use Twitter? I’d like to follow you if that would be ok.
    I’m definitely enjoying your blog and look
    forward to new posts.

  33. Great site you have here but I was wondering if you knew of any forums that cover the
    same topics talked about in this article? I’d really like to be a part of
    community where I can get opinions from other experienced people that share the same
    interest. If you have any suggestions, please let me know.
    Many thanks!

  34. Les marchands et les artisans, ecrases d’impots et de tailles, ruines
    par les changements des monnaies272, les paysans, dont les
    maisons, les granges, les moulins etaient detruits, les
    champs ravages, cessaient de contribuer aux frais du culte273.

  35. Hi, I read your blogs like every week. Your humoristic style is witty, keep doing what you’re doing!

  36. Hi! Do you know if they make any plugins to help with Search Engine Optimization?
    I’m trying to get my blog to rank for some targeted keywords
    but I’m not seeing very good results. If you know of any please
    share. Thanks!

  37. Yes there are super effective attacks and resistance
    along the Pokemon paper scissors rok formulas.

  38. I am glad to be a visitor of this thoroughgoing website, appreciate it for
    this rare info!

  39. Simply desire to say your article is as astonishing.
    The clarity for your publish is simply spectacular and i can think you are
    an expert in this subject. Fine together
    with your permission let me to clutch your feed to keep up to
    date with forthcoming post. Thanks a million and please carry on the enjoyable

  40. There’s definately a lot to find out about this issue.

    I like all the points you’ve made.

  41. Hi my family member! I want to say that this post is awesome, great written and come with almost all vital infos. I’d like to see more posts like this.

Leave a Reply