10 Great Foods to Help You Gain Muscle

Egg yolks.

Image via Wikipedia

It’s not easy to add muscle to your frame. For some men it can be a challenge. For women it’s very difficult and is one reason why women should not be afraid to lift weights. With all that said, let’s get down to the point of it all. You want to put on some muscle, but don’t know where to start. Well first of all, make sure you ask people who have experience with putting on muscle naturally. Obviously there are guys walking around that have taken banned substances and they’ll tell you how easy it is to pack on a little muscle. Wrong! Muscle takes time to grow and needs the proper care and nurture when doing it naturally.

So we have 10 tips to help you pack on more muscle.

1. Eggs – Eggs are a great source of protein and are very high in quality protein. There was a reason Rocky Balboa consumed those raw egg yolks in the morning. They must be in your nutrition plan if you plan to pack on muscle.

2. Meat – Sorry vegetarians…you can find ways around meat for sources of protein, but meats are very high in protein per serving. Not only that, but red meat is an excellent source of Creatine. Creatine is known as a muscle cell volumizer and plays a major role in strength, translating into heavier lifts and muscle gains.

3. Milk – milk has casein proteins, a slow digestive type of protein that provides the body with a steady flow of the essential building blocks for building muscle.

4.  Yogurt – Natural Yogurt is a great source of protein and calcium. Stay away from the sugary stuff and stick to the natural, plane yogurt. For flavor, add some low glycemic index berries to your yogurt.

5. Cottage Cheese – This is one of the best sources of protein you can have. Low fat cottage cheese can be supplemented for Sour Cream in your baked potato and has way less fat and loads more protein. Consume before bed time to give the body a slow digestive protein to keep the body from going catabolic overnight. Catabolic is the process where muscle is broken down as an energy source. You want to be anabolic.

6. Spirulina – Ok vegetarians…having trouble getting protein in your nutrition plan then try spirulina. It’s a form of algae that has the highest amount of protien per gram of anything we know, about 7g per teaspoon.  It can be mixed with water or in a smoothie for better taste.

7. Quinoa – A great substitute for rice, Quinoa actually has protein. Kick that rice to the curb and get some quinoa in your diet. Why waste your time with white rice, which has very little to no nutritional value when you can provide your body with much more useful vitamins, nutrients and protein from Quinoa.

8. Chocolate Milk – Yes you heard correctly. Chocolate milk is a great recovery drink post workout. If you don’t like protein shakes or can’t find decent protein where you reside, try chocolate milk. It packs a lot of slow digestive proteins, but the sugar will readily be absorbed by your body and used immediately beginning the recovery process within your cells.

9. Nuts – Nuts are a great source of protein and also essential fats. Essential fats have been shown to play a role in body fat reduction. You want to see that extra muscle you’re putting on right?

10. Water – You must remain hydrated. Without proper hydration, your body cannot function at it’s full potential. If adding muscle is your objective then the movement of vitamins, nutrients and fluids through your body is absolutely necessary. Low hydration levels can lead be a huge setback to your overall gains so drink up!

By Rich Thurman, B.Sc., MA, CSCS, CPT

Health & Performance Coach

Active Lifestyle Co. Ltd

With a degree in Physiology from UCLA and a Masters Degree in Sports & Fitness Management, Rich combines his knowledge of rehabilitation and sports performance as well as nutritional studies to provide a complete and holistic approach to training clients. The focus is on lifestyle change which creates long term health.


About Rich Thurman III B.Sc, MA, CSCS, NSCA-CPT
Rich has a Bachelors of Science in Physiological Science from UCLA and a Masters of Sports Management from USF. He is certified by the National Strength & Conditioning Association, (NSCA) as a Personal Trainer (CPT) and Strength & Conditioning Specialist (CSCS). He is primary author of The Fitness Library and writes for various other publications, including the San Francisco Police Officer's Association. Rich is the founder of Xodus Fitness, which offers Fitness Consulting & Personal Training, Urban Body Transformation Bootcamps, Corporate Wellness. Rich also conducts Workshops and an annual lecture at the San Francisco State University Kinesiology Department. Please feel free to contact through any of the links below to inquire about professional services or opportunities.

One Response to 10 Great Foods to Help You Gain Muscle

  1. Pingback: Less Stress, Lose Fat & Maintain Muscle « Bangkok Personal Trainer

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: