Roth Regatta

So you want a list of foods to build muscle? Alright then…I’ve prepared a list of 25 foods (in alphabetical order) that can help you get big and strong!

Eat right, hit the iron 3 times a week, rest well and you’ll get quick muscle-building results…

By the way, check out Weight Gain Muscle Building for more FREE muscle development tips, tactics and get a 21 page downlodable muscle experiment report on day 4.

Okay so…here’s the list.

(1)  Asparagus – Contains dietary fibe

r, vitamin A, C, E, K, and riboflavin which is good for your eyesight and skin. Protein content about 3 grams per cup.

(2)  Baby Rocket Leaves– Packed with vitamins as well as antioxidants. Good for your bones and cartilage joints. After all, joints strength is vital for lifting weights.

(3)  Brown Rice – An excellent source of carbohydrates. A cup gives you about 5g of protein.

(4)  Capsicum Pate – Another decent food for the joints. It’s rich in antioxidants. Weightlifting produ

ces free radicals which can cause sore joints so you need to take in a lot of antioxidants.

(5) Chicken/Turkey Breast – One of the staple foods to build muscle. A 4 oz serving provides approx 22g of quality protein.

(6) Cottage Cheese – Contains slow digesting protein, which is ideal for drip feeding your muscles during sleep. Therefore, minimizing muscle breakdown.

(7) Dill – Packed with calcium, magnesium and folate. These minerals are good for your joints and they are also needed fo

r muscle growth and recovery.

(8) Eggs – Yet again, another one of those staple foods to build muscle. Eggs are jammed with BCAAs (Branched Chain Amino Acids). An egg provides almost 7g of protein and 100 or so calories.

(9) Fish – Tasty and provide abundance of vitamins, minerals, Omega-3 fats and of course, protein. Omega-3 is essential for the well-being of your cardio health and brain.

(10) Flaxseed Oil – One of the best sources of EFA (Essential Fatty Acids). EFA helps to increase your testosterone hormone which is important for muscle growth.

(11) Lentils – You can get a lot of protein from lentils. A cup can provide as much as 18g of protein. They’re also crammed with dietary fiber and potassium.

(12) Meat – Also contain high levels of proteins. Meat is loaded with vitamin B-complex and also creatine, a compound proven to help develop muscle mass and increase cellular energy.

(13) Milk – This yummy beverage is laden with nutrients for promoting muscle growth. A slow digesting protein source jammed with multiple vitamins, minerals and amino acids.

(14) Mixed Nuts (pistachio, almonds, walnuts, cashew etc) – High in protein and EFA. They are ideal for snacking!

(15) Mixed Seeds (sunflower/linseed/pumpkinseed etc) – Another excellent muscle building snack. Provides protein and EFA plus they regularize your blood sugar levels thus preventing you from craving junk foods.

(16) Natural Peanut Butter – One of my favorite foods to build muscle! Gives me protein and makes my whole wheat toast taste awesome!

(17) Oatmeal – Another favorite of mine. Superb source of carbs and easy to prepare. Just blend them together with your protein powder mix, grab a couple of apples and you’re set… One muscle mass building meal done!

(18) Prawns – Provides you with plenty of polyunsaturated fats. You need those in order to protect your joints from wear and tear due to strenuous weightlifting exercises.

(19) Soybeans – These are full of protein, dietary fiber, calcium and also Omega-3 fatty acids. These nutrients are important for promoting good muscle growth.

(20) Squids – My favorite seafood! They offer you quality protein content. In fact, studies have also found their proteins are of similar quality to meat and fish.

(21) Tempeh – A staple for vegetarians who are on a muscle-building diet. Tempehs are actually soybeans made into a cake form. The nutritional features are different however. 1 large cup provides about 30g of protein.

(22) Tofu – Another high-protein food source for vegetarians. It’s formed by coagulation of soy milk. Contains very little fat and is loaded with minerals like magnesium, calcium and also iron.

(23) Whole Grains – A vital ingredient for making healthy, “muscle-building pastries and cookies”.  A buddy of mine knows how to make low-fat and protein-rich tarts using whey and whole grains as primary ingredients!

(24) Whole Wheat Bread – It offers more nutritional content (protein,