16 Quick Ideas and Best Foods for Muscle Building


These days, the world has gone freak for fitness and muscles, thus people always seem curious to find some items which will help them to achieve a well-built body naturally.

There are several items available in the market which could aid you to gain healthy muscles effortlessly, but the problem is that they are neither healthy nor long-lasting!



What if we tell you that a few foods could lend a hand efficiently in this attempt? Yes, you heard it right! You can make nice muscles with the help of some simple kitchen ingredients or homemade foods with the help of some beneficial nutrients. Let’s find out what types of foods are helpful in this endeavor-

Best Foods for Muscle Building:

  • Grain foods are one good choice to include gaining well-shaped muscles naturally. This type of food like brown rice, cereals, whole grain pasta, bread, etc. energize your hormone growth and promote your strength as well as beautifying your muscles swiftly. Quinoa, freekeh, farro and barley these age old grains could help you healthy muscle gain.
  • Citrus fruits like oranges, tangerine, grapefruits, lemon, etc. are one good category to add to your daily routine as they are loaded with vitamin C, which not only helps to emphasize your muscles but, at the same time, prevent from storing excessive fats in your body cells and yes they could help reduce and recover from muscle fatigue.
  • Foods with good Carbs are one more great type to include in your diet plan if you are trying to preparing healthy muscle naturally. Good Carbs digest easily and keep producing energy to your system throughout an extended period. This will help to do your exercise comparatively longer and aid to build up your muscles more quickly. Cantaloupe, melon fruits, vegetable oil, legumes, nuts, seeds, etc. are some renowned sources of good Carbs.
  • Low-fat dairy products such as milk, cottage cheese, Greek yogurt, etc. are skilled in building up your muscles more dynamically. These products are loaded with casein protein and amino acid glutamine, which both are proficient to escalate the insulin level in your body that strengthen your muscles amazingly.
  • Protein shakes are one must include thing in such matters, as they are capable of boosting up your lean muscles into the stronger ones and motivate you for more strength gain, which ultimately leads you towards a well-built muscles owner.
  • Leafy green is rich in various vitamins and minerals which can produce enough amounts of glutamine and amino acid. These two nutrients are essential for lean muscle improvement, thus try to eat some fresh leafy green regularly to achieve some envious healthy muscles naturally.
  • Wheat germ products are enriched with plenty of nutrients like fiber, protein, selenium, potassium, vitamin B, glutamine, zinc, iron, etc. Thus, these types of products digest slowly and keep producing enough amount of carbohydrate throughout a whole day. That’s why such items could energize you for long workout periods and bring you well-shaped muscles more effortlessly! They are good for digestion and wheat germs improves your cholesterol levels and helps in muscle repair.

Muscle Building and Diet Tips ( From resourceful sites)

  1. Eat lot and lots of Protein.
  2. Eat at perfect time, 2-3 hours before workout and within 2 hours after workout.
  3. Dont Overeat, it can result in body fat.
  4. Instead of munching and gulping all in time, spread your protein intake throughout the day.
  5. Totally turn the junk foods to garbage, its not on your list( but a rare treat is okay).
  6. Eat more calories, it could help store protein and those extra calories gonna help you at gym for hard workouts
  7. Thinking carbohydrates are not directly linked to muscle building, dont lessen the quantity. Eat the right carbohydrates its gonna help you in training by refilling the glycogen reserves.
  8. Eat moderate slow digesting carbohydrates
  9. Take Vitamin c packed fruits
  10. On average you should eat 1 gram of protein per pound of your body weight
  11. After a full body workout its better to take rest every another day
  12. As we have seen carbs are good, but reducing carbs in post workout will yield you the protein breakout
  13. Take glass of milk before you hit your bed
  14. Its okay to have some ice creams
  15. Eat every 3 hours, research has proved instead of 65gms of protein for 3 times its better with 20-30grms of protein evenly throughout the day.
  16. Make smart goals on muscle building, so you dont overdo it

Related Video: Muscle Gain and Workout Ideas

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