Dear skinny friends, in this post you will find the ultimate muscle building foods list that you should stick on your fridge and copy in your phone’s notes if you intend to bulk up.
Let’s start with the Protein sources:
Chicken: It’s the essential bodybuilding food, especially in the form of chicken breast, with a higher protein content than all the other poultry cuts and very low in fat. An alternative to chicken breast, not to get bored, can be turkey. Grill it without marinating it and add a bit of raw olive oil to make it healthier and take advantage of the monounsaturated fatty acids that olive oil contains.
Egg Whites: One of the best food choice to pack on muscles, lose weight and get lean. Also, one of the cheapest protein sources you can find out there. You can cook egg whites the way you want, just pay attention not to use too much oil if you decide to fry them: a nonstick olive oil cooking spray would be the best choice not to add extra calories. You can also add an egg yolk every 5 whites in order to make it tastier and get the vitamins and nutrients from the yolk.
Beef: Not to be eaten too often, but full of proteins as well as cholesterol, zinc, B vitamins and iron content, all essential elements to build muscle.
Canned Tuna: Another cheap protein source, but very effective and convenient to carry around. It contains over 1 gram of omega-3 per can, depending on the type, along with vitamins, minerals and selenium.
Salmon: Another great protein source, also rich in fat-fighting long-chain omega-3 fatty acids(I wrote a post some
time ago on how to lose weight eating the right fats). Leave the skin on when cooking it to add flavor.
Probar Taiwan BASE 20g Protein Bar – Chocolate Bliss: This 20g Plant Protein cocoa and rich chocolate layered into this incredibly delicious bar, will not only shock your tastebuds, but also energize your body with the all natural yerba mate caffeine. It contains 20g of Plant Protein, 55mg of Yerba Mate Caffeine, 4 g of fiber, Chia and Flax Seeds and it’s Gluten Free and Non-GMO Project Verified. You can buy Probar Taiwan Protein Bars at their online shop.
Good carbs sources:
You will also need to eat quality carbs in order to get the energy necessary for your workout and be focused at all times. Here’s a list of the best carbs to pack on to gain muscle:
Sweet potatoes: They are an excellent choice for dieting and mass-building programs. They have a lower GI than white potatoes. Low GI levels promote normal blood sugar levels and push the body to stay in a fat burning mode.
Asparagus: Those veggies are natural diuretics and often used pre-contest by professional bodybuilders. They contain glutathione, a potent antioxidant, with strong detoxifying properties and they are a good source of fiber, folate, iron, vitamins A, C, E and K.
Uncooked oats: These complex carb cereals are rich in fibers, unprocessed, they taste great and they are very easy and quick to prepare in a variety of recipes. They are also very cheap and a good source of iron and niacin. Hence, they are definitely part of the list of the top muscle building foods.
Avocados: Once avoided because of the high fat content, today we know that monounsaturated fat is good for losing weight. Avocados contain 20 different essential nutrients, fibers, and monounsaturated fats.