8 Muscle-Building Diet Essentials!

When it comes to packing on pounds of pure, unadulterated muscle, diet is the single
most important part of your overall bodybuilding program. You can workout all you
want, but if your diet isn't in check you will never achieve the physique of your dreams.

The body relies heavily on nutrients from the foods and supplements that you consume
to help create an environment conducive to huge gains. Although there are an infinite
number of choices out there, a select few muscle-builders come up time and time again
on every true bodybuilder's shopping list.

1. Egg Whites

There's a reason why every successful bodybuilder in the world incorporates egg
whites into their diet. With a protein to fat ratio of 60:1, egg whites are unquestionably
one of the purest forms of protein in the world.

This magnificent muscle-building food also possesses an extremely high biological

value—meaning that a large proportion of the protein absorbed from egg whites is
readily utilized by your body for protein synthesis. Egg whites also contain very few
carbohydrates and are a source of vitamins and minerals.

Nutrient Values

Egg whites: 50 calories | 84% protein | 8% carbs | 0% fat |

2. Chicken/Turkey

To pack on pounds of serious muscle, lean meats such as chicken and turkey breasts
should be a staple in every bodybuilder's diet. Aside from providing an excellent source
of high quality protein, they are also extremely low in saturated and trans fats.

Nutrient Values

Chicken breast: 172 calories | 48% protein | 0% carbs | 48% fat

Turkey: 119 calories | 73% protein | 0% carbs | 22% fat

3. Fish
Although the recurring theme so far has been to eat foods that are low in fat, fish is one
exception to this rule. Of course you want to stay away from saturated and trans fats,
but your body still needs essential fatty acids such as omega-3 to help support the
muscle-building process.

Cold water fish such as salmon, tuna, trout and sardines are an excellent source of
protein and healthy fats. Canned fish packed in water also comes in very handy
because it provides a quick source of protein when on the go.

Nutrient Values

Salmon: 116 calories | 69% protein | 0% carbs | 27% fat

Tuna: 116 calories | 88% protein | 0% carbs | 6% fat
Trout: 148 calories | 56% protein | 0% carbs | 40% fat
Sardines: 208 calories | 47% protein | 0% carbs | 50% fat

4. Beans/Legumes

If you are serious about building muscle, you can't ignore the power of beans and
legumes. When people typically think of bodybuilding foods, they immediately refer to
various lean meats, but what they don't realize is that the bean is a delicious and highly
nutritious source of protein and fiber.

Fiber is essential to maintaining a regular and normal healthy bowel movement as well
as proper insulin response—which is critical to muscle growth as both functions aid in
absorption and use of various nutrients and supplements ingested by bodybuilders.

Kidney beans in particular are a very popular choice as they provide nearly 14 grams of
both protein and fiber per cup! That's why you should never ignore the power of the
bean!

Nutrient Values

Kidney beans: 29 calories | 58% protein | 57% carbs | 17% fat

Lima beans: 113 calories | 24% protein | 71% carbs | 7% fat
Navy beans: 67 calories | 37% protein | 78% carbs | 9% fat

5. Lean Red Meat

Lean ground beef and cuts of red meat are excellent mass-building food sources rich in
protein, iron, zinc and B vitamins. Red meats have a high calorie per serving ratio,
making it an excellent choice for hard gainers looking to pack on some serious size.

However, because red meats do possess a higher level of saturated fats, they should
not be consumed on an everyday basis. Lean red meats are best incorporated into a
weekly diet of chicken, turkey and fish—adding a little variety to your weekly nutrition
plan.

6. Slow-Burning Carbs Or Low Glycemic Carbs

Muscle isn't built with protein alone. You also need a good source of slow-burning
carbohydrates to fuel and sustain your muscles. Slow-acting carbohydrates found in
foods such as oatmeal and sweet potatoes make the best pre-workout snack. Why?

Well, when you exercise, muscle glycogen (carbs stored within your muscle) becomes
the main source of fuel. As glycogen levels decrease from hard training, your intensity
begins to decrease and more importantly, your body begins to tap your muscles for a
source of energy thereby causing them to degenerate!

That's why it's so important that no matter what your goals are, in order for your muscle-
building machinery to run at maximum levels, you need a consistent source of fuel such
as a serving of slow-digesting carbs.

7. Water

When it comes to muscle-builders, the first thing to come to mind is meat. But the
number one item that should be in your arsenal is water. Just think about it—70 percent
of your body is made up of water. Your muscles, tissue cells and ligaments all contain
water. And most importantly, your life force—blood—is made up substantially of water.

When it comes to building a massive physique, you need to keep yourself in the most
anabolic state possible and that is why many bodybuilders recommend drinking 10 liters
of water a day. Staying hydrated also keeps your muscles full looking.

In addition water also serves as a medium in nutrient transport to your muscle cells,
making more efficient and effective use of the nutrients and supplements that you
consume.

8. Whey Protein
Now, we've talked about various food sources that can be found at any grocery store,
but there is one extremely important supplement that is more than worthy of being
included on this list—whey protein.

When it comes to packing on pounds of muscle, it is generally recommended that your

protein intake be approximately 1.0 to 1.2 grams of protein per pound of bodyweight.

So for example, if you weigh 175 pounds, you need to consume between 175 to 210
grams of protein per day. That's a lot of protein to be consuming from whole food
sources only. That is why a whey protein supplement is an excellent way to increase
your protein intake throughout the day. It is also easy to prepare and consume.

To get your anabolic furnace going, you can make a shake as soon as you pop out of
bed, immediately after your workout and before heading to bed to ensure that you are
getting the required protein into your system—allowing you to achieve some serious
gains in muscle.

Without a doubt, if there was one supplement that should be incorporated into every
aspiring bodybuilder's diet, it should be whey protein.

Conclusion

If your goal is to pack pounds of pure muscle onto your frame, you can't be eating
"empty" calories that do nothing but add mass to your waistline. You need to carefully
select the right foods and supplements and incorporate them into your daily diet. By
adding the muscle-builders mentioned, there is no doubt that you will be on the right
path to achieving the physique of your dreams.