Your Diet Is The Key To Building Lasting Muscle

If you are looking to build muscle, then you should know that your diet is just as important as your workouts. In order to optimize your routine, and build strong lasting muscle mass, you need to balance protein, carbs, and fats in your meal plan.

The 3 Nutrients To Know

  • Fats. Fat supplies energy for the body while you are in a resting state. It can also assist with metabolism, and help boost testosterone levels that aid in building muscle.
  • Carbs. Carbohydrates act as an energy source that can keep you going during long strenuous workouts. They serve to replenish glycogen in muscles as a form of stored energy.
  • Protein. Protein is essential when you are trying to build muscle. Protein supply the body with amino acids that work to build up mass after workouts.

Finding balance in these 3 essentials will help you be able to workout longer, workout harder, and build muscle faster. Each plays an important role, and it’s important that you consume the right amount of each, with nothing left out.

What To Eat: Protein.

While everyone is different, and no two nutrition needs will be exactly the same, here is a brief overview of some helpful protein rich foods.

  • Eggs.
  • Lean meat like turkey or chicken.
  • Soy.
  • Beans and legumes.
  • Fish like tuna or salmon.

Protein powders can’t hold a candle to the protein obtained from foods like these. While these are hardly the only protein rich options, it’s a starting point to give you an idea of what to be looking for.

What To Eat: Carbs.

A steady intake of carbs will give you the energy to workout longer and build muscle more efficiently. A good choice for carbohydrate rich foods includes:

  • Quinoa.
  • Squash.
  • Root Vegetables such as turnips, beets, and potatoes.
  • Wheat.
  • Legumes such as chickpeas, lentils, and soybeans.
  • Other sources of carbs such as; oatmeal, bread, and pasta, can also serve to meet a carb requirement; however, eating too heavily before a workout isn’t advised.

    What To Eat: Fats.

    A few healthy fats that can help promote muscle building include:

    • Avocados
    • Nuts like almonds and pistachios.
    • Olives.
    • Greek yogurt.
    • Dark chocolate.

    Cutting out trans fat and saturated fats can be beneficial; however, there are many foods that contain healthy fats. These fats are essential to building muscle, and without them the process can actually be hindered.


    Building muscle and living a healthier lifestyle doesn’t have to mean eat less. It’s not the amount of food you consume, so much as it is the type of food you consume. Finding the right balance between proteins, carbs, and fats can help you gain muscle faster, and feel better longer. If you’re having difficulty constructing a diet plan, visiting a nutritionist can be most beneficial. They can help tailor a plan that will for for your lifestyle and what you’re trying to accomplish.


    If you are trying to build lasting lean muscle don’t forget to take a look at what you eat. Your diet plan is just as important as your workout regimen. Eating better can even contribute to a more efficient and better feeling exercise; especially if you’ve been prone to feeling sluggish or tired afterward. Change can’t happen overnight, but changing the way you eat can be the first step to real, lasting change in the future.




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