Gain muscle

Foods to Gain Muscle – The Right Food to Eat

Are you ready to build some serious muscle? You are not alone. There are a lot of people who are searching for foods to gain muscle because they want to achieve the big, strong muscles that bodybuilders and other attractive men have. Are you surprised that you are required to learn what food you are going to eat to build muscle?

That is right, no matter how many exercises that you do, these exercises will not be enough to help you have those strong muscles you have always wished to get. You need to eat your way to building your own muscles.

Eating Fats

If you feel that you are overweight and you want to lose a bit of weight, your initial reaction is to stop eating fat. Aside from foods to gain muscle, you should consume foods that are high in good fat. What is the explanation for this? If you do not eat enough fat, your body will store fat. When you eat good fat, the fat will be used to help your body build the type of muscles you have always wanted to get.

Why People Do Not Eat the Right Food

You know that you are supposed to gain information about the right exercises that you should do to know how to gain muscle effectively and naturally but a lot of times, you are more focused on learning the best weight lifting exercises instead of the right foods to gain muscle. It seems that most people are still not aware that they are what they eat. If you consume nothing but junk food, it is going to show through the flabby portions of your body.

These are some of the reasons why people do not make an effort to eat the right food:

They feel

that it makes them less manly. There are some men who think that to become “real” men, they should have the ability to eat what they want, whenever they want. This means that they feel more macho whenever they can eat that 12-pound burger or when they can eat a whole pizza box by themselves. If their friends would learn that they are trying to eat healthily, their friends would make fun of them so they do not push through with it.

They do

not have the time to plan their meals. A lot of people are just so busy with the things that they are doing. They are busy with their jobs and the rest of the things that they have to do. The last time that they can think about is the food that they should eat. It may not seem important now but it can make a lot of difference with people’s energy levels. Healthier food means more energy to do work.

They are

too tired to think about eating the right food. A lot of people are usually burned out with the tasks that they have to do. Instead of researching about the right food products, they would rather rest.

If you can relate to the reasons mentioned above, think about this: Are you ready to change your way of thinking? Are you ready to find ways on how to gain muscle effectively and naturally? You are building muscles not only because you want to look good. You should start building muscles because you want to become healthy.

When you gain enough muscle, it will be harder to gain fat. This is a known fact. It will also be easier for you to maintain the type of body you’ve always wanted.

What Happens When You Do Not Eat The Right Food?

The effect of not being healthy will not be evident in the beginning. People who have no plans of building muscles may say that there is no need to eat the right food because they are not on a diet. You do not have to be on a diet to start eating healthy.

These are the repercussions of not eating healthy food:

You gain weight

This is the most obvious sign of unhealthy eating. Weight gain due to fat and weight gain due to muscles are very different from each other. Your body will look different for sure. Most of the unhealthy fat that you will gain will be evident in your abdominal area. Belly fat is very hard to remove and you have to work extra hard just to get rid of the belly fat immediately. Foods to gain muscle will help for sure.

You can become seriously sick

When you do not supply your body with the right food and nutrients, you are bound to make your immune system weaker. Your immune system is in charge of protecting you from various bacteria, viruses, fungi and so much more that can cause serious conditions. Prevent this from happening by making sure that you eat healthier food.

You will start to look old

Aside from people’s bodies, there are so many people who are also vain about their appearance. Consuming the right food will make people look younger and fresher. Make the extra effort to consume food that will not only help you build muscles, these food products should enhance your overall appearance too. For example, there are fruits and vegetables that are rich in Vitamin C. These foods will be effective in improving the condition of your skin.

You will feel sluggish and will become less productive

Not giving your body enough nutrients will take a toll on you in the long run. Your brain and the rest of your body would need quality food in order to run smoothly. Just compare your brain to a car. If you feed it with the wrong type of fuel, it will sputter and it will not work. This can happen to you when you eat the wrong food. You will eventually have issues with functioning and you will not be as productive as before.

You will feel moody

Do you ever wonder why there are days when you just feel like the world is on your side? Chances are, you have eaten something that your body needed at that time. Remember that the food that you eat also does something to the parts of your brain that regulate your mood. Proper nutrition will help you feel better for sure. You will also lessen your stress levels when you eat healthy food.

[su_quote]One of the good effects of eating healthy food is you have a bigger chance of living longer. If you want to experience more things in this world, you have to start eating healthy. In the process, you are going to become more familiar with foods to gain muscle.[/su_quote]

A Few Tips to Eat Healthily

It does not mean that just because you already know the food that you need to eat to become healthy, you can immediately transition from your current eating habits to the new ones. You will need to make a bit more effort than that. You need to make small changes a little at a time. To help you out, here are a few tips to remember:

Do not skip meals

This is especially true when you are trying to build muscles. You cannot skip meals because you need to supply your body with enough protein so that you can build and retain muscles effectively.

Plan how you are

Going to banish your cravings. You will have cravings and they will be harder to fight if you always succumb to your cravings. You should learn how to control them. For example, instead of eating a chocolate bar after dinner, you can eat fruits instead. The healthier your eating habits are, the fewer cravings you are going to get.

Increase your

Activities little by little. It will be hard to eat healthy in the beginning and it will also be hard to start finalizing your exercise routine so you can build lean muscle but do not worry, you will be able to do that after some time. You just need to make small changes with your lifestyle.

Do not beat yourself up

When you succumb to your cravings from time to time. You are only human. There are days when you do not want to eat healthily and it is okay. If you always stop yourself from eating what you want, it will stop you from being motivated to eat better and to live a healthier life.

Always stay hydrated

There are moments when you would assume that you are hungry but actually, you are just thirsty. You can drink water throughout the day. This will not only help you stay full for a longer period of time, but it will also stop you from eating too much especially when you want to eat in order to gain muscle.

Now that you know some of the tips that will help you become healthy, are you already curious to know what foods you need to eat so that you can start building your muscles now?

Foods to Gain Muscle

It is not only protein that you need in order to start building muscles. There are still a lot more than you need to consume to help your body get the right amount of nutrients it needs to build and sustain muscles.

A lot of people struggle to eat the food products that will be mentioned below but if you can be integrated these foods to gain muscle little by little into your system, it would feel more natural in the long run.


There was a time when people thought that eating eggs will be bad for the heart. People proceeded to eat just the egg whites in order to avoid the cholesterol of the egg yolk. You may have this belief too but if you truly want to improve your condition and if you want to build muscles, you need to eat whole eggs.

Eggs are rich in protein as well as all of the other nutrients and vitamins that your body needs in order to become strong. The good fat from the egg yolks will help your muscles recover faster. If you want to improve your bad cholesterol levels, you should not skip the egg yolk. You can avoid other sources of bad fat instead.


This is known to be one of the best sources of omega-3 fatty acids that you need if you want to build muscles. For every 100 grams of salmon, you can get about 20 grams of protein provided that the salmon you are eating is made of the best quality.

Take note that it is best to choose wild salmon instead of farm-raised salmon. Farm-raised salmon are fed with unnatural food sources that will not make them develop the amount of Omega 3 fatty acids that they are expected to provide.


There are some people who choose yogurt as their go-to snack whenever they would like to steer clear of chocolate bars, donuts, and other unhealthy sweets. Yogurts contain probiotics that are known to improve your digestive health. They get rid of bad bacteria that may be hindering your body from fully digesting the toxins.

There are different types of yogurt in the market. In fact, it can be confusing if you do not know what yogurt to buy. Choose plain and low-fat yogurt. There are some yogurts that are flavored or may contain frozen fruit at the bottom. Stick with plain yogurt then add your own fruits to eat to make it taste better.

Extra Virgin Olive Oil

You may be surprised to see that this is part of the list especially when you are searching for foods to gain muscle. This is considered to be a type of good fat. This means that it is the fact that your body needs in order to improve your overall body function and actually slow down the rate of protein synthesis. The more protein you have in your body, the better your muscles will grow.

Extra virgin olive oil contains monounsaturated fats. This good fat is known to lower your cholesterol levels. At the same time, it can also help protect you from various cardiovascular diseases. Some reports say that this is also effective in preventing the onset of cancer or it may slow down the growth of cancer cells.

There are different types of olive oil that you can find in the market. You may become confused with what to buy in the beginning but extra virgin olive oil may be the best variety if you want to improve overall muscle growth. You can research about the different brands that are available and you can choose the one that will fit your needs best. Extra virgin oil tastes better than other types of olive oil so it will be easier to add this ingredient to your food.

Red Meat

There are some people who avoid eating beef because of their own personal reasons but this is definitely one of the foods to gain muscle that you should not overlook. The best variety to look for is grass-fed meat

Red meat is known to provide the following:

  • Vitamin B12
  • Zinc
  • Creatine
  • Omega-3 Fatty Acids

Of course, the best nutrient that red meat can provide that is good for the muscles is protein.


If you are searching for the right alkaline food, this may be the best one for you to include in your meal plan. This is high in nutrients as well. Regularly consuming spinach will not only help your body gain muscles in a faster amount of time, but it will also make your body stronger overall. This can help prevent the loss of bone density but the best thing about consuming spinach is it will help retain your muscles.

Some people avoid eating spinach because they think that it is boring but whether you are going to add it to soup or you are going to use it as a side dish to your meal, you can make it more interesting and enjoyable to eat.


If you are searching for the leanest source of meat available, you do not need to look any further – you can consume turkey. Who says that you only have to eat it during Thanksgiving? You can have it whenever you please as long as you have the budget for it. This is one of the foods to gain muscle that you can eat.

To get the leanest portions possible, search for white turkey. Expect that it is going to be a bit dry but this can be good when added to some of your meals. It has about 0 grams of saturated fat so you know that this will fit your lean muscle diet plan. This is one of the foods to gain muscle that you can start eating soon. Eat it with spinach and a bit of quinoa. It will be delicious and fulfilling.


There are a lot of people who love eating tomatoes so much that they love eating it raw. If you are one of these people, you can rejoice because this is one of the food products you can take if you want to gain muscles. This is known to be high in lycopene which is one of the nutrients that are known to be effective in preventing cancer.

If you would like to improve your strength before exercising, you are recommended to take tomato paste as this contains more lycopene than fresh tomatoes. You can add tomato paste to olive oil too and dip wheat bread into it. It will taste amazing and it will improve your muscle growth too.


It is already a known fact that apples are good for the body but even with this knowledge, people are still confused about whether they should truly eat apples every day or not. The answer is, yes. You should eat apples every day especially if you want to build bigger and stronger muscles.

Apples contain pectin which can help promote weight loss. It also contains a lot of antioxidants which will help get rid of toxins that may be preventing the body from digesting food and nutrients properly. When the body gets the right amount of nutrients, it can recover faster from the weight-lifting you are going to do to improve muscle growth.

Just remember that apples are usually contaminated with pesticides so you cannot just choose random apples to eat. Look for organic apples as they can provide the best nutrients without the long-term effects of pesticides.

Green Tea

A lot of people will probably be surprised that green tea is included in this list of foods to gain muscle when in fact, this is more known to help in promoting weight loss. Green tea contains antioxidants which can help get rid of unnecessary toxins that may be in the body.

What makes green tea effective in promoting muscle gain is its ability to improve blood circulation. It can also improve the blood sugar levels which means that protein will be digested slower. After all of the protein you have consumed, you may have enough protein in your system to start building stronger and bigger muscles.

If you want to get the full effect of green tea, you are recommended to drink this early in the morning. It is best that you drink this instead of coffee because it also has a bit of caffeine that can help you become energized. The best version to try is authentic green tea and not the processed ones that you can find in teabags.

How to Eat Healthy Food

You have already learned the various foods to gain muscle. You already know that some of these food products are great for improving your overall body health. It is ideal that you eat equal amounts of protein for all of your meals depending on the amount that you are required to take every day. With each meal, make sure that you have enough fruits and vegetables. You can also add good fat to some of the meals. You can eat carbs after your workout and of course, do not forget to hydrate. About 2 cups of water are needed after each meal and a shot of water in between meals.