The Best Muscle Building Foods
My Top Ten

What are the best muscle building foods? It's a common question but before getting to the nitty gritty it's important to understand one major principle.

There is no single food item that will make you gain muscle in its own right. Food merely provides the building blocks for muscle growth to occur once sufficient stimulus has been provided by high intensity weight training

When looking for the best muscle building foods, I use the race car analogy. For optimal performance, race cars need the very best fuel and so consequently, the human body, being highly a sophisticated organism should also receive the very best nutrition (fuel) for optimal performance. You are what you eat is a very true statement.

The best protein foods contain the FULL spectrum of amino acids and are called complete protein sources. The best carbohydrate foods are slow to digest thus keeping blood sugar levels stable and deliver plenty of fibre, vitamins and minerals. The best sources of fat contain high levels of mono and poly unsaturated fats and omega 3's while being low in saturated fat.

My Top Ten Muscle Building Foods

100g contains approximately 24g of protein and 175Kcal.

My favourite way to prepare chicken and turkey is to roast and use on sandwiches, or to stir fry with vegetables, the seasoning of your choice and adequate amounts of brown rice or wholemeal noodles.

Once the meat has been cooked, I suggest removing the skin as this is where a lot of fat can accumulate. In addition, and depending on your budget, breast meat is better than leg or thigh meat due to having a lower fat content.

I recommend avoiding pre-packaged wafer thin style chicken/turkey which is designed to be used for sandwiches as these have various amounts of added ingredients including preservatives, salt and fillers such as cereals - if you are unsure, always check the label!

2) Whey Protein Powder
Whey Protein powder can be used to supplement your diet with additional protein and has many benefits including providing the full range of amino acids while being low fat and convenient. Depending where you buy it from, protein powder can also be a very cost effective way of adding extra protein to your diet when compared to sources such as chicken.

For example, 4 chicken breasts delivering approximately 30g of protein each would cost around the £5 mark. A 2.5kg tub of protein powder costs in the region of £35-40, provides roughly 80 *30g servings and works out at as little as 40 pence per serving.

In addition, Whey protein is a form of protein that is very quickly absorbed by the body and is the perfect product to consume after a hard workout to assist recovery and maximise training.

3) Oily Fish
Oily fish is one of the very best muscle building foods and includes fresh salmon, trout, tuna, sardines, and mackerel. In addition to delivering a complete range of amino acids necessary for muscle growth, oily fish also provide Omega 3 fats which are incredibly good for the body.

Omega 3 fats have many benefits including promoting healthy skin and hair, elevating mood, protecting joints and our heart while helping to maintain healthy cholesterol levels.

Some research has also indicated them to have anti inflammatory properties while helping us to keep lean. Current guidelines are that we should consume at least 3 portions of oily fish per week.

4) Low fat Milk
Bodybuilders and Strength athletes of old used to swear by milk as one of the greatest muscle building foods of all time.

The great Paul Anderson, one of the strongest men to ever have lived used to drink litres of milk each day such was his belief in its benefit. While I don't condone drinking that quantity of milk, I do suggest including a 1/2 to 1 full pint of skimmed or semi skimmed milk to your daily intake when looking to build muscle.

Milk is a complete protein source and delivers the full spectrum of amino acids. It also provides carbohydrate in the form of lactose and calcium which promotes strong, healthy bones.

Interestingly, some research indicates that dieters who obtain their calcium from milk have greater fat loss than those who obtain calcium in tablet form.
100ml of semi skimmed milk contains 48 calories, 3.3g of protein, 5g of carbs and 1.6g of fat.

5) Eggs
No article on the best muscle building foods would be complete without mentioning eggs. Eggs comprise of the egg white (pure protein) and egg yolk (protein and fat) and are a complete protein source.

A large egg contains between 6 and 8 grams of protein and approximately 70-90 calories. When using eggs, keep the fat content in mind as too much fat can lead to gaining fat on the body, something to be avoided when looking to develop a lean and muscular physique!

One of my favourite ways of cooking eggs is to scramble one whole egg and 5 or 6 egg whites in a non stick frying pan. Once cooked serve with a spicy salsa for a delicious protein packed meal that is easy on the carbs.

To see part two of this article about the Best Muscle Building Foods, Click Here.

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