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Muscle Building Diet Essentials for Good Physique

There are many different foods that you can consume when you want to make a good physique, but you should know that there are essentials in building muscle mass. Diet is the single most important part of the overall bodybuilding program when it comes to packing on pounds of pure and unadulterated muscle. If your diet is not in check you will never achieve the physique of your dreams no matter how hard you work. Your body relies heavily on nutrients from the foods and supplements which you consume to help create an environment conducive to huge gains.

There are infinite choices out there, but there are few things that every bodybuilder needs to use in his diet, so his physique will be one of the best out there. For many people, bodybuilding is a lifestyle, but they need to pay attention to their diets if they want to get the physique that they have always desired. It is very important to get all the nutrients for building muscles and to improve overall health. If you are not sure which foods can help you in building muscle mass, here we can help you.

Muscle - Building Diet Essentials

Essentials for Muscle–Building Diet

If your goal is to pack pounds of pure muscle onto your frame, then you cannot be eating empty calories, because they will not help your body mass, but they will add to your waistline. You need to precisely select the right foods and supplements and incorporate them into your daily diet. Regular exercise and special attention to your diet are must things for achieving the desired bodybuilding look. When you add the below-mentioned muscle–building foods, then there is no doubt that you will be on the right path to achieve the physique of your dreams.

Whey protein

Whey protein is the most important supplement which you should add to your diet. When it comes to packing on pounds of muscle, then it is generally recommended that your protein intake be approximately 1.0 – 1.2 grams of protein per pound of bodyweight. If you are 175 pounds, then you need to consume between 175 – 210 grams of protein per day. That is a lot of protein to be consuming from whole food sources only. This is a reason why whey protein is an excellent way to increase your protein intake throughout the day.

Also, it is easy to prepare and consume. You can make a shake as soon as you pop out of the bed, immediately after your workout, and before heading to bed to ensure that you are getting the required protein into your system and to get your anabolic furnace going. This will allow you to achieve some serious gains in the muscles. Whey protein is the supplement that should be incorporated into every aspiring bodybuilder’s diet without a doubt.


The first thing to come to mind on many bodybuilders is meat when it comes to building muscles. But, water is the number one item that should be in your arsenal. We know that 70% of our bodies are made up of water. The ligaments, tissues cells, and muscles all contain water. The life force (blood) is made up of substantial water. You need to keep yourself in the most anabolic state possible when it comes to building a massive physique.

This is a reason why many bodybuilders recommend drinking 10 liters of water per day. Also, staying hydrated can keep your muscles full looking. Also, water serves as a medium in the nutrient transport to your muscle cells, which makes them more efficient and effective use of the nutrients and supplements that you consume.

Slow-burning carbs or low glycemic carbs

Muscles are not built with protein alone. Also, you need a good source of slow-burning carbohydrates to fuel and sustain your muscles. The slow-acting carbohydrates, which are found in sweet potatoes and oatmeal make the best pre-workout snack. When you exercise, the muscle glycogen (these are carbs stored within the muscles) becomes the main source of fuel.

As the glycogen levels decrease from hard training, the intensity begins to decrease and more importantly, your body begins to tap your muscles for a source of energy thereby causing them to degenerate. You need a consistent source of fuel, such as a serving of slow-digesting carbs no matter what your goals are in order for your muscle-building machinery to run at maximum levels.

Lean red meat

The cuts of red meat and lean ground beef are excellent mass–building food sources rich in B vitamins, zinc, iron, and protein. Red meats have a high calorie per serving ratio. This makes them an excellent choice for hard gainers looking to pack on some serious size. But, you should not consume red meats on a daily basis because they have a higher level of saturated fats. The lean red meats are best incorporated into a weekly diet of fish, turkey, and chicken, adding a little variety to your weekly nutrition plan.

Beans and legumes

You cannot ignore the power of beans and legumes if you are serious about building muscle. When people think about bodybuilding foods, they immediately refer to various lean meats. Many of them do not realize that the bean is a delicious and highly nutritious source of protein and fiber. Fiber is essential for maintaining a regular and normal healthy bowel movement, as well as proper insulin response. Both factors are critical to muscle growth as both functions aid in the absorption and use of various nutrients and supplements ingested by bodybuilders.

Kidney beans are a very popular choice for bodybuilders because they provide nearly 14 grams of both protein and fiber per cup. This is a reason why you should never ignore the power of the bean. Kidney beans have 29 calories, 58% protein, 57% carbs, and 17% fat. Lima beans have 113 calories, 24% protein, 71% carbs, and 7% fat. Navy beans have 67 calories, 37% protein, 78% carbs, and 9% fat.


You want to stay away from saturated and trans fats, but your body still needs essential fatty acids, such as Omega – 3 fatty acids, which can help to support the muscle-building process. Some of the best sources of protein and healthy fats include cold-water fish, like sardines, trout, tuna, and salmon. Also, the canned fish packed in water comes in very handy, because it provides a quick source of protein when on the go.

The salmon has 116 calories, 69% protein, 0% carbs, and 27% fat. The tuna has 116 calories, 88% protein, 0% carbs, and 6% fat. The trout has 148 calories, 56% protein, 0% carbs, and 40% fat. The sardines have 208 calories, 47% protein, 0% carbs, and 50% fat.

Chicken and turkey

Lean meats, such as chicken and turkey breast, should be a staple in every bodybuilder’s diet. They are an excellent source of high-quality protein, but also, they are low in saturated and trans fat. Chicken breasts have 172 calories, 48% protein, 0% carbs, and 48% fat. Turkey has 119 calories, 73% protein, 0% carbs, and 22% fat.

Egg whites

It is known that every successful bodybuilder in the world incorporates egg whites into his diet. It has a 60:1 protein to fat ratio, so egg whites are unquestionably one of the purest forms of protein in the world. This is magnificent muscle–building food that has an extremely high biological value, which means that a large proportion of the protein absorbed from egg whites is readily utilized by your body by protein synthesis. Also, egg whites have very few carbohydrates and they are a source of vitamins and minerals. Egg whites have 50 calories, 84% protein, 8% carbs, and 0% fat.

Foods to limit:

There are some foods that you should limit from your bodybuilding diet:

  • Deep-fried foods:

These foods can promote inflammation and diseases when they are consumed in excess amounts. Some examples include cheese curds, chicken strips, onion rings, French fries, and fried fish.

  • Added sugars:

These foods offer a lot of calories, but few nutrients. Foods that are high in added sugars include cake, ice cream, doughnuts, cookies, candies, and sugar-sweetened beverages, such as sports drinks and soda.

  • Alcohol:

This beverage can negatively affect your ability to build muscle and lose fat, especially if you consume it in excess amounts.

In addition to the limiting foods, you may also want to avoid some foods before going to the gym which can slow digestion and cause stomach upset during your workout. These include:

  • Carbonated beverages:

Diet soda or sparkling water.

  • High–fiber foods:

Cruciferous vegetables, like cauliflower or broccoli, and beans.

  • High–fat foods:

High–fat meats, heavy sauces or creams, and buttery foods.

Neem Mayur
Neem Mayur
Mayur Neem, a certified dietician having more than 5 years of experience in the field of diet practice. He is working as a diet expert and offering services to body builders, sports persons, celebrities, etc. He is lover of natural remedies and loves to spend most of his free time in his organic farm and offers expert advice on organic farming to local farmers. He is available through [email protected]


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