Building Muscle

Eating to Grow

If you are trying to gain size, you can spend 1-2 hours in Gym or Weight room, hammering out set after set, but it won't mean much if you are not eating a muscle-focused diet. Size gains come from two foundational actions

1. Tearing the muscle down with training
2. Building it up with nutrition (protein).

Success usually comes to those who are too busy to be looking for it.

Top 10 foods for Building Muscle

To build muscle and gain size, you must eat more calories than you burn. Based on your goals and current physical activity level, you will get a calories range to achieve each day, usually 200-300 calories more than your maintenance level, meaning the number of calories you must eat to maintain your current weight.  If you find yourself hard to get enough calories and protein just from whole food, Food supplements can help you to reach your daily calories need.

Foods

1. Chicken Breast                     (32 grams of protein per 100 gram), (3.5 ounce)serving 
2. Hemp seeds                          (32 grams of protein per 100 gram), (3.5 ounce)serving 
3. Lean Pork Chops                 (31 grams of protein per 100 gram), (3.5 ounce)serving 
4. Pumpkin Seeds                    (30 grams of protein per 100 gram), (3.5 ounce)serving 
5. Canned Albacore Tuna        (27 grams of protein per 100 gram), (3.5 ounce)serving 
6. Wild Salmon                        (25 grams of protein per 100 gram), (3.5 ounce)serving 
7. Egg                                       (13 grams of protein per 100 gram), (3.5 ounce)serving 
8. Soybeans                              (13 grams of protein per 100 gram), (3.5 ounce)serving 
9. Greek Yogurt                       (10 grams of protein per 100 gram), (3.5 ounce)serving 
10. Chickpeas                            (10 grams of protein per 100 gram), (3.5 ounce)serving