The Best Dietary Choices for People Looking to Build Their Muscles

Being muscular is what it’s all about these days. Gone are the days when women in particular wanted to be waif-like and lanky; most of us want to get in the gym and build those fabulous arms and legs we see on elite athletes.

Building muscle mass is about much more than just reps in the gym, though. To really do the job right, you need to know what to eat, too. This means finding the best sources of protein and other nutrients vital for muscle growth.

A word of caution, though: pet owners should be fully aware of what they keep in their kitchens. Even though things like dark chocolate may be good for you, it can be murder for dogs. And there are other foods that are equally harmful to cats, as well. So be careful about what you leave where, and if you really want to learn more about your pet’s true nature, look into getting a dog or cat DNA test.

General tips on what to aim for

Before we get into specific foods let’s lay out a few basics. Keep the following points in mind when you shop for food and plan your meals:

  • Protein is the name of the game when it comes to building muscles. Ideally, you should incorporate between 0.7-1 grams of it per pound of your body weight.
  • You should be eating between 2-500 more calories than you normally would (provided, of course, that you do the appropriate strength training on a regular basis).
  • Incorporate your protein intake over the course of your daily meal consumption evenly, and try to eat several small meals, rather than fewer big ones. This will help keep your energy levels consistent and ensure that the food you eat doesn’t accumulate as fat.
  • Don’t be afraid of healthy fats. There used to be a general notion in society that all fats are bad, but this is far from true. Your body needs a certain amount of fat to keep going and function correctly. You just need to be sure you’re eating the right kind of fat.

What to eat

Now, let’s look at the actual substance of what you should be eating to gain muscle mass. You can, of course, vary these foods in type and proportion to your individual needs,but these are the main things you should be keeping in mind:

  1. Eggs. We’ve all seen the images of elite athletes and their massive egg breakfasts. Well, there is a reason for this. Eggs are an excellent source of protein, healthy fats, and an amino acid called leucine, which is an important amino acid that assists in muscle protein synthesis.
  2. Chicken. Chicken breast in particular has a high amount of protein and little fat. You should, of course, eat it plain or with seasoning, and avoid KFC!
  3. Salmon. Salmon is truly the kind of fish when it comes to your health. Because they tend to swim upstream, salmon have a more concentrated nutrient profile, and it is rich in omega-3 fatty acids, which are critical to gaining muscle mass.
  4. Shrimp. It may be hard to believe that shrimp is one of the best sources of protein, given how light and easy to digest it is. But this is actually one of the best sources of protein out there. With little fat and no carbs, this is a great food for muscle growth (but don’t order it battered!).
  5. Legumes. Regardless of whether or not you eat meat, a healthy consumption of legumes (beans, lentils, and chickpeas) can be great for muscle building. Legumes are high in protein, fiber, and amino acids necessary for muscle repair.
  6. Greek yogurt. You might not think of yogurt as being good for muscle building, but it is. The whey in Greek yogurt in particular can be digested easily, which allows you to save energy for your workouts. And it contains casein protein, which is essential for muscle recovery post-workout. Be sure to buy plain yogurt, though, as flavored ones are very high in sugar and can do more harm than good.
  7. Cottage cheese. This is another one that people don’t necessarily associate with muscle growth, but it has a lot of benefits to offer. Like Greek yogurt, it is high in casein protein, and it is low in fat compared to many other types of cheese.

When you should and should not eat carbs

Everyone is down on carbs these days, and it is true that eating them in the wrong way and at the wrong times can be dangerous. But having some carbs–particularly before workouts–can be crucial to maintaining energy levels. A couple hours before a workout, have some oatmeal (unflavored, or with berries or honey) or brown rice for an energy boost.

Assess your progress as you go

Every individual is different, so you should keep track of what you consume and assess your progress carefully as you go about your routine. Just like your strength training, your diet will likely evolve over time. But the points mentioned here are basic ones that you should keep in mind. Always keep your protein intake high, and avoid refined sugar at all costs. With careful planning and the right physical training, you should be well on your way to building the body you always dreamed of.