Nutrition for Building Muscle

Our bodies are our greatest treasures but we often take them for granted, especially when we are healthy. We hardly eat the right food, and we may not be exercising. The right nutrition for building muscle is vital to a healthy and successful life. Muscles that are in the best conditions are highly important if we desire an exciting, active and fulfilling life.

But, most of us are not proactive and disciplined enough to be devoted to caring for them day in day out. In fact, it’s often when we are seriously ill that we often know their value. That’s when the truth of the saying: “Health is wealth” often dawns on us. It’s almost impossible to achieve all that we are dreaming of if our bodies are not in top condition.

Weightlifting and bodybuilding are two great habits we can use to ensure that our bodies are perfectly running machines and for increasing our body mass. Are there foods that can help increase muscle strength? Yes, of course. We will explore them in this article. Before we do that, let’s explore the benefits of both and the nutrition for building muscle.


Benefits of Weightlifting and Bodybuilding

  1. Your appearance can be greatly improved
  2. Improved self-confidence
  3. You’d have more strength
  4. Helps in managing stress
  5. Effective in treating depression
  6. Enhances speed and endurance
  7. Reduces the risk of having diabetes
  8. Makes you more flexible


It’s pertinent to remind ourselves about a vital food category before we explore a listing of the specifics of what to eat.

The muscle’s strength, mass, functions are dependent largely on our protein intake. Hormones, organs and tissues are all made from protein. Thus they are a vital and indispensable component. It’s as important as water! The right amount of protein and at the right time is essential for our body’s general health and muscle strength.

The benefits of proteins include:

  • Helps in weight loss
  • Helps in concentration and learning
  • Helps with the absorption of vital nutrients
  • Reduces brain fog
  • Supports bones and muscles
  • Helps with proper metabolism
  • Helps with repairs and maintenance of the body
  • Improved weight loss (proteins suppress our appetite)

The National Academy of Sciences advises that 15% of our calories should be made up of proteins and that this should not exceed 35%. If it’s exceeded, there could be detrimental effects.

When we exercise, we break down proteins in our bodies, thus it’s advised that you take in protein 20 minutes before and 20 minutes after serious workouts.



As their name implies they can complement the main nutrients. The following are their key benefits:

  • Reduce muscle soreness
  • Accelerate recovery time
  • Reduce risk of injury
  • Reduce risk of joint damage
  • Improve overall health
  • Increase muscle growth
  • Improve athletic performance
  • Increase energy
  • Improve focus
  • Increase strength
  • Improve endurance


Foods to Increase Muscle Strength from weight lifting and bodybuilding

The following are a relatively detailed list of the food you need to increase Muscle Strength.

  • Red meat such as beef, pork, lamb and venison
  • Poultry such as chicken, turkey and duck
  • Fish such as tuna, salmon, sardines and mackerel
  • Dairy such as milk, cheese, cottage cheese, quark and yogurt
  • Fruit and vegetables; beans, asparagus, apples, avocado, apricots, banana, bell peppers, blueberries, broccoli, cantaloupe, brussel sprouts, cranberries, carrots, grapefruit, cauliflower, grapes, celery, spinach, whole grains, peas, nuts, legumes, soy, beets, oranges
  • Eggs
  • Whey Protein
  • Virgin olive oil
  • Brown rice
  • Wheat germ
  • Maple syrup
  • Walnut
  • Roasted flax seeds



We have explored how vital the right nutrition is to improve muscle strength, we looked at the benefits of supplements and proteins and a listing of specific foods was presented. These are muscle building foods that should provide you with a lean muscle building diet plan, don’t forget about another ingredient – bodybuilding motivation

If these are used daily, the intended goal of being healthy and achieving increased muscle strength will be attained. Last but not the least; don’t forget to take enough water throughout the day. Water makes up about 75 percent of the body and it helps your body synthesize and use the nutrients, and dehydration actually reduces the body’s mass.



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