Muscle Building Food

When I first started weight training, the only nutrition I knew came from my mom’s cooking and my favourite fast food restaurant. I had no clue on what muscle building food was and to tell you the truth, I didn’t really care.

You see, I was under the impression (The wrong impression!), that as long as I was weight training for 2 hours a day, six days a week, I was going to build muscle and gain weight. At that time, nutrition had no role in my training. I only ate to fill my hunger and that was usually 3 times, maybe 4 times per day. The meals were not conducive at all, to building strength and muscle.

In fact, my diet was downright horrible, that included pizza’s, fried chicken, subs, chips, chocolate bars, and soda pop. At that time, I had this one friend (More like an acquaintance) who was a very fast runner and did a lot long distance running. What I remember most about this guy was his build. He looked like a well built athlete with these huge, well developed legs. For a 16 year old, he was built like a light weight body builder.

Anyways, I vividly remember what that guy ate. There was never a time that I didn’t see this guy munching on a whole wheat sandwich, stacked with lean chicken or turkey, tomatoes, lettuce, cheese, an apple or a banana, and chasing it all down with (what seemed like), a gallon of milk. I mean, I’d see this guy at least 3 or 4 times per day and he was always eating. This guy was like an eating machine, but he didn’t gain an ounce of fat! We used to joke about his eating habits but what we all wanted to know was how he got to be so big. His reply, “I don’t know – I’m just like this” Now that I think about it, he actually didn’t know.

However, both his parents were athletes, and one of them was a nutritionist. They were feeding him muscle building food, food that helped him build his body and become one of the top runners in his area. Well, I didn’t catch on to this fact and at the time, we just thought he was crazy. I wish I had caught on because it would have saved me a lot of time, and frustration. About a year or so later, after joining the local gym, I was introduced to the magic of muscle building food and the effect it can have on your body. After been given guidance and help by one of my mentors, I drastically changed my diet around and only included muscle building food. There was no more junk food, I stopped going to the fast food restaurants, I packed my own lunches and snacks, I started eating 5 or 6 times per day, I stopped just about everything except, weight training and school work.

In a matter of 3 months, I gained 25 pounds. This time, I was the one who seemed like he was eating all the time. Now, my buddies made fun of me but this time I knew what was going on. Ever since than, my eating habits have fluctuated but I know how my body reacts to true, muscle building food. When I get into my serious weight training mode, I know exactly what to feed my body in order to start growing, FAST!

With that in mind, I’’d like to give you a small list of muscle building foods. Foods that should be included in your diet and stocked in your fridge and cupboards. Of course, you don’’t have to have all the muscle building food, but you should be consuming at least some of these foods in each of your daily meals. Now, I’m not going to get into menus or general nutrition here, go to weight lifting diet page for that information.

Protein Sources

Chicken breast
Extra lean ground beef
Sirloin steak
Ground turkey
Low fat yogurt
Low fat milk
Turkey breasts
Low fat cheddar cheese
Egg whites
Lean ground chicken
Pork tenderloin
Low fat cottage cheese
Round steak
Nuts (peanuts, almonds, sunflower seeds – unsalted and raw)
Lean ham
Lean turkey
Turkey bacon – instead of bacon

Here is a list of excellent carbohydrate choices that you will want to include in your building muscle diet:

Carbohydrate Sources

Whole wheat breads
Pastas (Whole wheat)
Whole grain cereals
Whole wheat pitas
Bran muffin
Granola bar
Rye bread
Baked potatoes
Red and green peppers
Cream of wheat
Sweet potatoes
Whole wheat bagels
English muffin
Lima beans
Whole wheat tortillas
Low fat cheese
vegetable greens
Grain cereals with low sugar and high fibre

These items are in your organic foods section of the grocery store. Try Kashi cereals. Of course, this is only a small list of muscle building foods. The first thing you should do when you are planning your diet is to get your menu together first, and from there go to the grocery store and buy your foods for the week. Go to the muscle building eating schedule here.

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If you can start using a planned menu filled with muscle building food, your gains will be much, much more improved.

Good luck!


Blake Bissaillion

Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.

Blake is the founder of, a successful fitness website that has been around for more than 15 years.