What Foods to Eat to Build Muscle? A Nutritional Guide to Keeping Fit

Are you wondering what foods to eat to build muscle? We all know that working out will not be enough to build muscles, we also need to eat the right food to increase muscle mass.

The thing is, to build muscle, you need to eat enough of the right food and take in enough calories to put your body in an anabolic state that will promote muscle growth and repair. Logically, this means you will likely be eating more regularly as you will be training and burning extra calories when you’re working out. However, more is the wrong word here; eating “right” is more appropriate.

So, you want to know what foods to eat to build muscle? Refer to the discussion below to get the answer to this question.


Carbs are important if you want to build muscles. The best sources of carbohydrates include brown rice, oatmeal, potatoes, pasta, bread, cereals and fruits like apples and oranges.


Strong muscles and energy are the primary benefits of protein-rich food. If you are aiming to build your muscles, include chicken, turkey, tuna, cheese, yogurt, milk and eggs.

Omega 3 fatty acids

This magical nutrient is necessary, not just in helping build muscles but also in keeping your whole body healthy and disease-free. Best sources are nuts, olive oil, flaxseed and cod liver oil.

Antioxidants and other vitamins

Fruits and vegetables are the best sources of various vitamins and antioxidants. In terms of antioxidants, berries are on top of the list (cranberries, blackberries, etc.). Carrots are rich in vitamin A, while broccoli has a high content of phytochemicals. For vitamin C, go for oranges.


Drinking lots of water will really help. The rule of thumb is eight glasses a day, but if you workout a lot and sweat a lot, you need to increase your water intake. For body-cleansing, green tea is a reliable inclusion. Coffee is not bad either, just don’t drink too much. Coffee has been known to help improve the metabolic rate and can also perk you up in the mornings.

What not to eat

Avoid manufactured foods, quick-fix dinners, fast food (burgers and fries) and those that have too many artificial flavorings. Microwavable and ready-to-eat foods are easy to prepare but are usually low on nutrients.

Habits to give up

Don’t smoke. Don’t cut down, just don’t smoke. If you can do without alcoholic beverages, the better. A glass of wine from time to time isn’t bad, but don’t make a habit of having a drink during every meal. Learn to relax and don’t spend long hours sitting on your behind. Stretch and flex from time to time if you are to spend the greater part of the day sitting in front of your desk.

What foods to eat to build muscle? The list above just provided you with the answer.

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2 Responses to What Foods to Eat to Build Muscle? A Nutritional Guide to Keeping Fit

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