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Best Building Muscle Foods to Build Muscle and Lose Weight

Updated on July 18, 2011

Build Muscle Lose Fat Diet

To build muscle and lose weight at the same time, it is helpful to eat the correct foods. The best building muscle foods will help you to both build muscle and lose weight. This will make your building muscle workouts be much more effective. To build muscle and lose weight, you must follow a different diet of building muscle foods than bodybuilders would use. Bodybuilders usually try to gain weight as well.

As with any exercise regimen or diet program, check with your doctor before starting a build muscle, lose fat diet.

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Building Muscle Diet Plan

The best building muscle foods that will also contribute to weight loss contain certain nutrients.

One of the most important things to eat when trying to build muscle and lose weight is protein. Muscle consists mostly of protein, so a building muscle diet plan needs to include lots of protein foods.

Omega-3 fatty acids are almost as important as protein with a building muscle routine. These fatty acids help to repair muscle and lessens muscle inflammation after intense building muscle workouts.

You also needs lots of carbs when trying to build muscle and lose weight. Foods consisting of complex carbs will help you to keep your energy levels high when working out and exercising. Complex carbs also help your body recuperate quicker from an exhausting building muscle routine.

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Foods to Avoid With Your Building Muscle Plan

On the flip side, avoid foods consisting of simple carbohydrates like those found in processed foods like potato chips and candy.

Other foods to avoid if you want to build muscle and lose weight are foods high in carbohydrates that are also high glycemic foods. These are the processed foods mentioned before like sweetened breakfast cereals. Other high glycemic index foods are white rice, potatoes, and dates.

However, simple carb foods should be eaten right before and soon after a building mass workout. High carb foods such as fruit juice will provide quick energy for your building muscle routines. Eating high carb foods after a workout, such as white bread, will lessen muscle tear and breakdown of muscle tissue which inevitably occur with intense building muscle workouts. Combine the simple carbs with a bit of protein to lessen blood glucose spikes, thus reducing the chance of the carbs being converted to fat.

More Tips for a Build Muscle Lose Fat Diet Plan

You should eat small meals throughout the day, instead of three large meals. You should aim for approximately a gram of protein per pound of your weight. Try to include protein in each meal that you eat. This will keep key nutrients circulating throughout your body and be more effective to build muscle and lose weight at the same time. Also drink lots of water throughout the day. Your body needs plenty of water to repair itself after muscle building workouts.

Best Building Muscle Foods for Building Muscle Workouts

Here is a list of the best building muscle foods to compliment building muscle workouts:

Steak and other low-fat red meat is one of the best muscle building foods that you can eat to build muscle, combined with your building muscle routines. It is one of the best foods to eat for protein.

Beef liver is another excellent food for building muscle diets. Loaded not only with protein, but also B vitamins and iron, beef liver is a highly nutritious, building muscle food.

Skinless chicken breast or turkey is another excellent high protein, low fat food for a build muscle, lose fat diet. Just don't fry it!

Seafood is one of the best building muscle foods if you choose the correct type. High protein, low fat seafood choices include tuna and salmon. You also get the added benefit of omega-3 fatty acids.

Eggs also contain protein. The protein in eggs is easily digestible and will assist building muscle diets. Foods like eggs also contain omega-3. There are even eggs available that have much higher amounts of omega-3 fatty acids than most other eggs.

Cottage cheese is a popular choice of foods to build muscle and lose weight. Because cottage cheese is also low in calories and fat, it's absolutely one of the best building muscle foods.

Milk is a high protein food choice that is a building muscle food. Milk contains lots of protein. Drinking milk is an easy way to include extra protein with your daily meals. But don't drink skim milk, or even lowfat milk. The fat naturally present in whole milk is beneficial for adding muscle mass. It is much less likely to be stored as fat than the types of fat found in other foods. The calcium in milk also helps promote weight loss. It's a no-brainer addition to the best building muscle foods list.

Oatmeal is a great breakfast choice if you want to build muscle and lose weight. Don't add butter or lots of sugar. Because of its high fiber content, oatmeal will sustain you longer. Oatmeal is a complex carb food, so it will help provide energy throughout the day and make your building muscle plan easier.

Other complex carb foods that will cause you to build muscle and lose weight are most whole grain foods.

Certain fruits are also some of the best building muscle foods. But not all fruits are created equal for building muscle mass. Tropical fruits such as pineapples, oranges and bananas, along with orange juice help build muscle. Apples are another excellent muscle building food choice. These fruits contain enzymes that help digest high protein foods. So eating these fruits help the body digest and absorb more protein, which results in greater muscle mass. Try eating one of these fruits with several of your daily mini meals.

When adding fat to your high protein foods, try to use olive oil. Olive oil has monounsaturated fats. It is a major component of the now well-known Mediterranean diet. Ironically, olive oil is an effective fat burner. So, adding a little to your daily diet will help you lose weight while building muscle at the same time.

Try to incorporate these foods into your building muscle plan for the quickest route to build muscle and lose weight.

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Best Building Muscle Foods to Build Muscle and Lose Weight Comments

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    • Chuck Bluestein profile image

      Chuck Bluestein 6 years ago from Morristown, AZ, USA

      Actually there is a problem in the U.S.A. with eating meat and dairy products. 'Meat' refers to conventional meat not organic meat. So this does not apply to organic meat. In the U.S.A. they put bovine growth hormone in the cows to fatten them up and give more milk. Then when you eat the meat or drink the milk it makes your body get fatter like a pregnant cow.

      Now this is opinion and the meat industry (that sued Oprah Winfrey and lost) disagrees with this. But here is a fact. All other developed countries have made this hormone illegal! This includes all the the European Union, Japan, Canada and Australia. So conventionall meat and dairy in this country is very fattening and causes girls of 7 or 8 years old to start menstruating.