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5 Foods to Help you Gain Muscle Mass

November 5th, 2008 · 10 Comments

What you eat is what you are! That is what need you to have in mind when you are building muscles. To gain muscle mass you will need a high caloric diet, and the best way to do it is by having well balanced meals through out the day.

Ideally between 5 and 6 meals rich in proteins and carbs should do the job, some times it can be a hard task to find what eat in all these meals, so here is a list of 5 foods that you should include in your diet that will help you build muscle.

1 – Chicken Breast

Chicken breast is the most popular food amongst bodybuilders, such popularity is because is a food that has high levels of proteins and zero quantities of carbs and fat. You can eat as many times as you like during the day as it is good source of proteins. For every 100g of chicken breasts we found 23g of protein, 0g carbs and 0g fat.

2 – Tuna

Tuna is a very important food to help you gain muscle mass. Tuna is rich in polyunsaturated fats essential for our body and are known to enhance natural production of testosterone and growth hormone. For every 100g of Tuna we found 23g of protein, 3g of carbs and 9g of fats. The best time to eat it is before bedtime because is during sleep that the body produces the anabolic hormones.

3 – Sweet Potato

You will find very little protein in sweet potatoes; sweet potatoes are a good source for low glycemic carbohydrates, the best carbs to help you build quality muscles. Carbs are your body’s source of energy; low glycemic carbs liberates the energy gradually controlling the insulin response refraining your body from storing fat. In order for your body to use the protein to reconstruct muscle tissue it is essential that you take carbs together with proteins. For every 100g of sweet potato we found 30g of high quality carbs.

4 – Egg Whites

No need of any introductions here, but is always good to remember that egg whites are rich in proteins of high BV (biological value) and it is also a good source of amino acids. The high BV found in egg whites means that nearly all protein found in it are consumed by your body. I don’t recommend you eat them raw, today you can find various supplements made out of egg whites so need to repeat the Rocky ritual every morning anymore. An alternative is to boil the egg and than eat it.

5 – Red Meat

Red meat is a good source of proteins and essential amino acids to help you gain muscular mass. Also rich in Iron responsible for transport of O2 through the body, the downside is it contains saturated fat and cholesterol. Include red meat in one or two meals of your choice.

Have some food that you think it should be included in this list? It is always good to know what others are thinking or in this case eating, share you knowledge with other in our comments section.

Tags: Nutrition · Workout Tips


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10 responses so far ↓

  • 1 Freddy // Dec 1, 2008 at 11:25 am

    hey nice review y is it soo quite? anyways raw tuna is good ryt??? i have hydroxycuts hardcore and im 70kg’s weight and 5”7 height any suggestions on how to take it wisely and safely? thanx

  • 2 admin // Dec 1, 2008 at 2:25 pm

    @Freddy, just follow the instructions on the label it you should be ok.

  • 3 tanou for your support,eka // Apr 4, 2009 at 4:48 am

    the foods that you have characterize is all good source of enegry.It helps me get threw the day since thta Im a busy truck drive. Futhermore, i just want to thank you for your support.

  • 4 caitlyn // May 1, 2009 at 2:33 pm

    thanks for all the help!! i had a school projec t and this helped tremendously!!

  • 5 Aaron Q // Aug 7, 2009 at 3:01 pm

    So I’m sure it’s good to switch back and fourth between the fish meals, but which is better salmon or tuna?

    And is that Ahi Tuna?

    I’m trying to get a little bigger, before I go to boot camp

    Thanks!

  • 6 Matthew Womer // Nov 23, 2009 at 5:21 pm

    names matt, im 6 3′ and almost 200lbs, i wanna gain alot of muscle mass and i dont know what to eat, or how to work out, i want bigger shoulders and a smaller waist. any help.

  • 7 Josh intentto // Jan 31, 2010 at 2:08 pm

    Great article, definitely agree with you on the sweet potato!

  • 8 TC // May 21, 2010 at 5:46 pm

    Throw in some peanut butter sandwiches as a snack

  • 9 ajab khan // Sep 27, 2010 at 9:57 pm

    i think mangoes are also good for gaining mass….

  • 10 Ricky Duot // Nov 15, 2010 at 5:40 am

    am Ricky 70Kg ….6.3′….but seriously wanna gain more weight by all means…..Heeeeeeeeeeelp

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