What most people do not realize is, no matter how perfect your training regimen is, if you do not eat right, you will not get those muscles fast.

It’s common knowledge nowadays, but eating healthy is 70% of what you need in order to grow those muscles. So it definitely outweighs whatever training you have if you do not eat the right food for your muscle growth. Here are some food items that you can take advantage of when gaining muscle growth.


Protein is definitely a must when trying to gain weight. However, one must be very keen on choosing the right protein as not all types would give you maximum protein. Lean beef gives you all that and more. Loaded with good nutrients, such as iron, zinc and B-vitamins, eating lean beef helps you with gaining more muscle. What is good about it is it supplies your body with concentrated portions of protein and great levels of amino acids that complement insulin, stopping protein breakdown and promoting more muscle growth. This is perfect for those who want to shed fat and gain more protein as a 3oz meal of lean beef gives you roughly the same amount of protein as one and a half cup of beans, but not as much calories as the latter would have.

Good Fats

Thinking about greasy burgers? Not that one! One may cringe when talking about consuming fat but consuming the right fats in the right amounts actually helps you in gaining muscle. We are talking about polyunsaturated and monounsaturated fats, usually found in fish and nuts. Flaxseed and nuts are also great sources of these good fats. They are vital in any muscle growth as they help promote testosterone production and as well as other hormones that induce protein synthesis. Readily available to also contribute in the energy reserves, they also help you gain more strength. Remember that if not maintained, the body uses up muscles to convert into energy, so thinking about it, fats help you in your body’s other maintenance functions. You can also find supplements that are fish oil which are rich in Omega-6 and Omega-3 fatty acids.

Whey Protein

Well, you can’t forget to always drink a solid shake before working out right? Whey protein powders like Vimax are very common food supplement and for good reason. Whey is a type of protein that you usually get from the plasma-like liquid settling over the milk solid curd when cheese making. It contains essential amino acids that are easily digestible and contribute greatly in muscle synthesis. Nowadays you may buy whey protein in flavored and shake forms, and it is very easy to prepare. Whey protein is an amazing addition to ones’ diet due to the fact that since it is solid protein, the body does not have a hard time absorbing it as it goes straight to the muscle cells in the absorption phase. It also helps you shed that unnecessary fat.

Skinless Chicken

Chicken is another great option for a protein source as it is rich in proteins that are critical for repairing damaged muscles and help building new ones. Since it does not have as much calories like other sources of protein, it also helps in weight loss. Needless to say, this type of protein is available anywhere. Supermarkets have them in portions so always remember to take the white portion (like the breast) for minimal calories.

Yoghurt And Cottage Cheese

Yoghurt and cottage cheese are almost completely made up of casein. Casein is a form of protein that is digests very slowly, so eating this at night really helps in maintaining muscle. Aside from this, cottage cheese also has other nutrients to help you in your nourishment such as vitamin B12, calcium, and is also very low in fat and calories.

Wheat Germ

Wheat germ is an excellent source of muscle building nutrients in the body. It has iron, B-Vitamins, Selenium, zinc, potassium and selenium that contributes in the nourishment of bones and muscle. It also helps that even though this part of the kernel is usually left out in the production of white flour, it is the richest source of fiber and protein compared with its other components. For the serious weightlifters out there, it is good to know that wheat germ contains branched-chain amino acids (BCAAs), arginine and glutamine, which help in protein synthesis. This is great to have before workout sessions.

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