Muscle Building Foods: What To Eat To Build Muscle Mass

Okay, so you’ve started exercising and you’ve seen some changes in your body, but you want more. Now you need to know the foods that build muscle because in addition to lifting weights, your nutrition plays an important role in building muscle mass. Here’s a sample list of great foods to choose from that provide the right kind and amount of protein (20% to 25%), carbohydrates (65%), and healthy fats (10% to 15%) based on the recommended daily amount. (No, the percentages don’t change when you’re building muscle. The difference is in the number of calories you consume.)

Remember, it’s always best to get the right portions of the nutrients you need directly from the foods you eat. The supplements work, but in most cases they are artificially manufactured and bring to mind the old song: “There’s nothing like the real thing, baby.”

To build muscle mass, fill out your diet with these delicious options, just to name a few.

• Proteins: stick with egg whites, chicken, turkey, beans, fish like salmon and tuna. Even buffalo and venison are excellent providers of protein due to the leanness of the meat.
• Carbs: green vegetables (broccoli, spinach, asparagus, turnip greens), sweet potatoes, whole wheat bread, pasta, brown rice, and tomatoes
• Good fats: nuts (almonds, pecans, and peanuts), avacoados, canola oil, olive oil

Note that these examples work when not topped with dressings, butter, and other ingredients. Also, to avoid extras you don’t want in your food, like preservatives, salt, chemicals, etc., stick with your organic versions.

Bring this list of options with you when you go shopping. They are great ideas for muscle building foods and provide some of the best examples of what to eat to build muscle mass.

And here’s an easy dinner idea to jump-start your nutrition plan. Try this delicious recipe to give a special touch to your chicken…

Grilled Chicken with Mustard Yield: 4 servings

Ingredients:
or 1/4 cup Dijon mustard
or 1 tablespoon fresh parsley, chopped
or 4 lbs. half chicken breast
or 1/4 tsp. peppers

Addresses:
o Preheat oven to 425°F.
o Combine mustard and parsley in a bowl.
o Place chicken breasts, skin side up, in a shallow baking pan.
o Brush with the mustard mixture. Sprinkle with paprika.
o Bake for 30 minutes, or until fully cooked.

Nutritional information (per serving of chicken):
o Calories: 569
o Fat: 12.8g
o Carbohydrates: 1.1g
o Cholesterol: 288mg
o Sodium: 447mg
o Protein: 106.1g

By: My Menusiber: 0.1g

Pair this chicken meal with a tasty vegetable like broccoli or spinach along with a slice of whole wheat bread or ½ cup of brown rice for the perfect mix of protein, carbs, and fat.

More great information on what foods to eat to build muscle mass and delicious recipes are available through a bodybuilding program that helped me build muscle fast.