One thing that you need if you are going to be successful with building lean muscle, is a healthy and nutritious diet. But, more than that, you need to know the right food for building muscle.
This is where a lot of people go wrong;they think by slamming down tons of protein shakes and eating massive amounts of food, that they are doing everything they need with their diet to start producing mounds of muscle in no time at all.
Unfortunately it does not work that way. I mean, if that is all you needed to do, along with a workout regime, everyone would be strutting around showing off their big muscular physiques!
The truth is, you need the right combo of foods for building muscle; the right patterns of what to eat, when to eat, and how often.
The first thing you should know is that there are actually very few "bad foods"; there are some that you may want to avoid while bodybuilding, but they are rarely a cause for you getting fat or not achieving your goals.
However, it is vitally important that you clean house and rid your refrigerator and cupboards of food that are not foods for building muscle.
These Foods Are:
• Sodas & juices - these contain 2 ingredients - sugar & water
• High Fat Processed Meat - bacon, pepperoni, sausage - these all contain a bad fat that will shorten your life span. They are also high in sodium. Do not confuse these meats as good sources of protein.
• Frozen Desserts & Ice Cream - Sugar! Sugar! Sugar! These foods will only add fat, not muscle.
• Sauces - ketchup, barbecue sauce, horseradish sauce, etc. Most of these are high in fructose corn syrup. *Spice foods up naturally without all the sugar and extra calories. *
• Processed Foods - Anything packaged in pretty wrappers, boxes, bags, containers, etc. that contain more than 5 ingredients you cannot pronounce. These are the ones that usually promote some form of "healthiness", but most have went through a high amount of processing that allows them to preserve a lengthy shelf life. None of this is done with your health in mind. They have usually sucked all the nutrients out. *These foods you should avoid. *
• Crackers - sodium!
• White Flour Products - white bread, bagels, English muffins etc. By the time they are done "enriching" these breads, 3/4 of all the nutrients have been removed, and almost all of the fibre has been lost.
• Baking Supplies - chemicals
• Potato Chips - Do I need to say anything?!
The next thing you need to do is of course, fill your kitchen up with the right food to build muscle:
• Beverages - water, green tea
• Boneless Chicken Breasts - Organically fed chickens are best, but if your budget does not permit, then regular grain-fed is fine because they carry the least amount of fat.
• Cooking Spray: - canola or olive oil based
• Cheese - feta, goat, havarti, parmesan, and aged white cheddar are best. Eat in moderation due to fat content.
• Dried Fruit - Great for gaining weight and a wonderful source of easy calories. A handful is equal to a large apple in calories. Currants, dates, pears, mangoes, apples and bananas are best. Avoid extra sweetened ones.
• Eggs - Only omega 3 because they were laid by chickens that were fed a diet rich in ground flax seed.
• Egg Whites - Great for protein shakes and omelettes.
• Extra Lean Ground Sirloin - Go for leanest sources available.
• Fruit- apples, grapes, bananas, kiwis, raspberries, blueberries, strawberries, mangoes, oranges, tangerines and pineapple
• Grains - oats (not instant because it is loaded with sugar), oat bran, whole flax seeds, quinoa, barley and wheat bran.
• Lean Turkey & Chicken Sausage - occasionally
• Legumes - kidney beans, split peas, chickpeas and lentils are an excellent source of fibre.
• Meat, poultry & Fish - variety
• Mixed Nuts - walnuts, almonds, cashews, pecans and peanuts are the best source of good fat and easy calories
• Sauces & Condiments - pesto, salsa, curry sauce, tomato pasta sauce, balsamic vinegar, white cooking wine, red wine, raspberry vinegar and flavoured flax oil.
• Salmon - Wild salmon is best because it contains no toxins and mercury.
• Spices - salt & pepper, fresh garlic, basil, oregano, chilli powder and cinnamon
• Vegetables - spinach, broccoli, peppers, tomatoes, mushrooms, onions, cucumbers, celery and carrots. Choose
• the colours of the rainbow;the more variety the better.
Once you have stacked your kitchen with the right food for building muscle, you will have a great start on your bodybuilding journey!
For more information on various topics pertaining to building muscle, please visit my website.
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