Do you want to build muscle and are wondering what you should eat? Here are nutritional tips that will be of great help to you:

Eat Plenty of Proteins

Proteins aid in building muscle. For ideal results, you should take proteins that are between 1 and 1.5 times your body weight. For example, if you are 100 pounds you should take between 100 and 150 grams of proteins every day. Some of the best proteins that you should take include:

  • Red meat: includes lamb, bison, venison, beef and pork
  • Dairy: cheese, cottage cheese, yogurt and milk
  • Poultry breast: duck, chicken, turkey
  • Fish: bass, trout, mackerel, salmon, tuna and swordfish

Include Carbohydrates

Carbohydrates provide your body with energy that is integral in breaking down fat in your body. For ideal results, you should take between 40% -60% of carbohydrates. This is equivalent to 1500 calories per day. Some of the best carbohydrates that you should take include: roled oats, sweet potato, whole meal Rye bread, Quinoa, whole meal spaghetti and brown Basmati rice.

Eat Healthy Fats

Although, you will be working hard at eliminating the fats in your body, this does not mean that you should not eat fat. To be on the safe side you should take healthy fats such as those from nuts, fish, pumpkin seeds and soy products.

As rule of thumb you should stay away from planned and trans fats as they are bad fats. Foods that contain bad fats are: fried foods, high-fat cuts of meat, ice cream, snack foods, stick margarine, lard, and candy bars.

How to Eat

For you to build muscle you need to know how to eat. To help you out here are tips on how to do it:

Eat your breakfast : it has always been said that breakfast is the most important meal of the day; therefore, you should take a perfect breakfast. You should ensure that your meal contains plenty of protein, carbohydrates, fiber and good fats.

Eat less food more often : instead of taking one large meal, you should take many small meals. For example, you should eat breakfast, lunch, dinner, after workout and before bed. In addition to taking your normal meals, you should also take snacks in between the meals.


These are tips on the foods that you should take in order to build muscle. If you do not have the right foods to give you the nutrients that you need, you should consider taking supplements. To be on the safe side always ensure that you first consult your doctor before you take the supplements.