What to Eat to Gain Muscle

By ALGetsBig

If you are skinny and you want to gain muscle mass, then you need to know the types of foods essential for building muscles. Along with doing the right muscle-gain weight training program, eating these foods is important since they have the right nutrients for muscle mass build-up.

Daily Diet of ALGetsBig: 2 x 200g spaghetti, 4 oz chicken breast, 4 oz ground turkey, 4 oz canned salmon, 2 slices multigrain bread, 52 oz whole milk, 200g yogurt, 3 slices muenster cheese, 112g peanut butter

Diet is even more important than weight training when it comes to muscle gain. Most people think that building muscles is simply about spending a lot of time in the weight room. Weight training is key to muscle gain, but the reality is that the food we take in is what actually builds our muscles after they are broken down in the weight room. One’s diet will determine how successful a person is in his weight gain program.

	Eggs are great for muscle building diets. Every bodybuilder and weight trainer worth his salt has eggs incorporated into his diet. Eggs boast a high protein to fat ratio, making them one of the best sources of protein anywhere. Eggs are highly recommended for muscle gain because the body readily uses the protein absorbed from eggs for protein synthesis. Eggs also contain a multitude of vitamins and minerals.

	Poultry is a wonderful food choice for those who seek to gain muscle. Lean meats like turkey breast should be incorporate in the diet of aspiring bodybuilders. Lean meats deliver high quality protein, and low saturated fats. This makes both chicken and turkey ideal for inclusion into several meals throughout a day.

	Fish is another muscle-gain food. Fish contain saturated fat which is very crucial to muscle gain. Fish also is an excellent source of essential fatty acids like Omega-3 which are known to aid the body in building muscle. Some excellent sources of Omega-3 fatty acids are cold water fishes like tuna, salmon, sardines, and trout. Fish are also regarded as great sources of protein. Tuna is a staple of bodybuilders and weight trainers because it is a very convenient source of protein.

	Beans and legumes should also be included in the diet of anyone wanting to gain muscles. Beans are highly nutritious and excellent sources of fiber and protein. It should be noted that fiber is important in promoting regular bowel movement and effective insulin response, which are all essential in muscle growth. Bodybuilders are advised to take kidney beans because they can give up to 14 grams of fiber and protein for every cup.

	Another great source of protein is lean red meat such as ground beef. Red meats pack a lot of calories per serving, so this is an excellent choice for those wanting to pack on more size. However, keep in mind that since red meats are known to be more difficult for the body to digest, it is not recommended that they are eaten on a daily basis. Instead, lean red meats should be included in a weekly diet consisting of fish, chicken, and turkey.

	Finally, drinking water is recommended for those who want to build up muscle. Drinking up to 10 liters a day helps hydrating the muscles and in the process supports building a bigger physique. Your body needs water desperately to perform well amidst the incredible strain you are placing on it with your workouts. Water is crucial even for those who don’t workout because your bodily functions (blood circulation, breathing, perspiration, digestion, etc) demand it greatly. Water will give you the fuel you need to work hard getting the body you want. Split your water intake up over the course of your day. Read the importance of water.
Read the article diet to build muscle for more vital information for your weight & muscle gain goals.