workout-Build Muscle

Muscle Building Diets that Actually Work

Muscle Building Diets that Actually Work

Part of the challenge of building muscle is finding the right combination of foods to promote building muscle, and then sticking to the diet to lose fat and become stronger and healthier. Luckily, a good diet for muscle building contains many of the foods that you eat on a daily basis in your normal diet.


The most important part of muscle building diets is to make sure that you have enough protein. Most people need about one and a half grams of protein a day per kilogram of your body weight for building healthy muscle. Good sources of healthy proteins include natural peanut butter, lean meats, tofu, soy and almonds.

It is important that you don’t eat too many fatty proteins, or you may be doing more damage that good to your body. The right muscle building diets will include those proteins that are low in fat and cholesterol, and foods like peanut butter should be sugar free for the best results.


Carbohydrates are also very important for muscle building diets to work properly. When you add carbs to your diet, the best choices are whole grains and fruits. Today, you can find most foods have a wholegrain alternative, such as wheat tortillas and cereals that are sugar free and made with grains such as corn, wheat or rice.

Brown rice is a great addition to your muscle building diet, since it contains a little protein and enough carbs to help you maintain your energy levels. Fruits like bananas are also a good source of carbs, and can be easily eaten with a whole grain cereal.


You should also include plenty of vegetables in your diet, especially those that are high in B vitamins and iron, such as spinach and avocadoes. In fact, avocados have many of the B vitamins, plus other important vitamins that you need to stay healthy, but they are relatively high in fat when compared to other vegetables. You can try substituting avocado for other high calorie foods in your diet once or twice a week, if you want to get many of the vitamins that you need from this one source.

If you are following a diet that doesn’t include animal products, then you will want to consider taking a vitamin B 12 supplement, since this vital nutrient is only found in meats and dairy products. Vitamin B 12 is used in the body for energy, making it an excellent addition to your muscle building diets.


All people need a certain amount of fat in your diet, but if you are following muscle building diets, then you may think that you should have as little fat as possible. This is a mistake, however, and as long as you choose healthy fats then you will still look great and be able to build muscle. Fats such as olive oil contain compounds that can help you lower your cholesterol, and give you the energy that you need to build muscle.

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