Muscle Building

Muscle Building

The human body has around 620 different muscles made up of muscle fibers also made up of acids found in proteins called amino acids. People use their muscles in doing different activities and others to show off – as a tight body with large muscles is desirable for many.

Body building is the use of exercise to develop the physical appearance by building strength and muscles. This depends mainly on sport and food to get the results needed.

Why food is needed to build muscle

Many people think that in order to build and maintain muscle they should only train which is so wrong. In addition to working out and training, the person must eat healthy foods that will help I maintaining and growing muscles.

After performing exercises that depend heavily on your muscles it leads to the knocking down of your muscle fibres. In this case, one should then eat an appropriate high protein food such as whey or meat. The body uses the amino acids present in the protein to restore and build muscle.

So when building muscle, failure to eat enough food after exercises leads to opposing results. This means the muscles will be destroyed and not rebuilt because your muscle fibres did not receive enough amino acids.

The best foods for building muscle

Red meat

Red meat should be the main element in your food for those who want to expand their muscles. You should eat a meal comprising 3 ounces of red meat, equal to 154 calories. However, it should be eaten with other foods containing iron, zinc, protein and vitamin B.


Chicken is very good source of protein and very important for muscle repair, bone health and weight maintenance. Chicken breast is the best portion compared to the rest of the chicken. It is important that you cook the chicken in a healthy and beneficial way. You can do this by not frying the chicken or leaving the skin on it. They’re also other types of meats that are similar to chicken like turkey. Turkey is also a very good source of protein.

White cheese

Many people do not know the amount of protein in white cheese – most especially cottage cheese. It contains casein protein which is a slow digesting protein that helps in muscle building. White cheese is very beneficial and also contains vitamin B12, calcium and other good nutrients.


Eggs contain a high proportion of protein, nine different types of important amino acids, choline and vitamin D. They are an excellent source of protein and other nutrients to help build and repair muscle. People trying to build muscle should have at least one egg per day.

Whey protein

Whey protein is an easy and convenient source of muscle building. It is cheap so everyone can afford it. People use it when they wake up in the morning, mix it with meals or in smoothies to build more muscle. Read more on whey protein.

Tuna or other fish

Fish is high in protein and low in fat and tuna is rich in omega-3 and important fatty acids. Tuna helps lose fat and help in metabolism. Some people replace tuna with sardines because of its high percentage in mercury which could be toxic to the body.


Oatmeal is a good source of carbohydrates. It helps reduce fat, levels of sugar in the blood while also stabilizing muscles.

Whole grains

They enable the digestion process, providing more nutrients and also boosting energy in the body. Examples of whole grains are brown rice, brown bread etc. They are able to boost the growth hormone which is vital in building and growing muscles.

Vegetables and fruits

They are both rich sources of antioxidants. Vegetables and fruits are vital for the health of the immune system. They also provide a lot of nutrients such as vitamin C and vitamin E while also giving important fibres that our bodies need.

Healthy Fats

Healthy fats are significant and useful for our bodies. They play a crucial role in the making of the testosterone hormone, growth hormones and also responsible for building muscle. The body needs unsaturated fats and monounsaturated fats that can be found in salmon and other fish, nuts, leafy vegetables, oils, flaxseed and avocado. They are also rich in omega-3, omega-6, and fatty acids.

Leave a Reply

Your email address will not be published. Required fields are marked *

Be the first to comment.