7 essentials for muscle-building meals

7 essentials for muscle-building meals

By Jessica Ward

Building muscle is usually something you do down the gym but eating the right foods can also have a huge impact. Here we’re looking at some seriously tasty protein-based foods which will help build the bulk as well as being generally good for your diet.

Lean Beef

Lean beef is probably one of the most well-known high protein foods that every wannabe weight builder should reach for. It’s packed full of protein and essential amino acids as well as creatine and B vitamins. This balance of component creates a food which is a staple of all serious muscle building diets.

Eggs

Since the connection between dietary cholesterol and heart disease was debunked, eggs have hit the spotlight as a superfood. More than that they’re a muscle builder’s must-have. Described as the perfect protein and cholesterol is one of the most effective natural steroids around.

Nuts

Nuts are always recommended for anyone trying to bulk up or gain weight. They offer a harmonious blend of protein, fibre and fats which allow your body to consume a ton of extra calories without them immediately adding inches to your waist. Nuts are must have snack for all people looking to build weight.

Chickpeas

Adding a few carbs into the mix, chickpeas should be your top choice. Staying lean but keeping up your muscle can be struggle for some and if you’re one of these people then swap out grains and rice for chickpeas. Chickpeas are a slow acting carb and they also offer a decent helping of fibre.

Cottage Cheese

Cottage cheese specifically with live cultures has specific muscle building qualities. It has a high proportion of casein, which is a slow digesting protein and also the live cultures act as a good bacteria which help your body breakdown and absorb nutrients. Every little helps along your journey to building muscle.

Lentils

Sometimes described as the secret weapon of dedicated weight builders, lentils are packed with proteins and slow digesting carbs. They’re popular because they’re quick and easy to cook, have a long shelf life and can be flavoured easily with a wide range of spices and flavourings.

Protein Shake

Of course, the best friend of almost everybody looking to build weight is the protein shake. Combining proteins and carbs, the shake is an essential for the muscle building program of many beginners and even professionals. A shake before working out helps prime your muscles for growth and feeds them with a shot of the nutrients they crave.

Combined with a dedicated muscle building exercise program, these foods really do make a difference!

Comments

Callum M.
21 August 2014

Callum M.

Easy way to eat chickpeas - hummus and dipping veg.

Sarah L.
18 August 2014

Sarah L.

healthy curry? What's not to like?

Mike D.
16 August 2014

Mike D.

Glad to see some vegetarian options here. Lentil and chickpea curry is a complete staple in my house. Add some homemade flatbreadsa and lime pickle and you're onto a real mean meal!

Phillip H.
15 August 2014

Phillip H.

not pretending to be a body builder - but I thought they all ate chicken breasts?

Matthew C.
15 August 2014

Matthew C.

Nice to see some ideas other than beef! I have a lot of eggs (probably too many - around 12 a week) - and cottage cheese a lot too.

Tanya M.
15 August 2014

Tanya M.

Our meals wouldn't be the same without chickpeas and lentils, we add them to almost everything.

Would you like to post a comment? Please register or log in.

Log In Register

Share this

Subscribe

Popular Posts

By continuing to use our site, you are agreeing to the use of cookies. You can change this and find out more by following this link.