If you want to get big and pack on some size then you need to eat. However there are certainmuscle building foods you must include in your diet to optimise your results. Here are what I consider the best muscle building foods that you should consume regularly.

Red Meat – Red meat is a great source of protein.  It promotes muscle growth, thanks to its levels of zinc, iron and vitamins. Choose lean cuts though to avoid saturated fats.

Chicken/Turkey Breast – Chicken and Turkey breast is probably the most consumed muscle buildings food due to their high protein yet low fat content.

Fish – Most sources of fish are full of protein .Fishes rich in Omega-3 such as salmon and trout are excellent for muscle building and should be a part of your regular diet.

Eggs – Eggs (the white in particular) are very high in protein and the white has no fat.  Many body builders eat a large number of egg whites as part of their daily diet to enhance muscle growth.

Dairy Products -Milk and Cottage cheese are great sources of protein and calcium. Cottage Cheese is a casein type of protein meaning it is slow releasing therefore is excellent to eat before bed to help muscle repair during the night.

Nuts – Nuts also contain protein and also contain healthy unsaturated fats.  Because of their high fat content, you should restrict the amount you consume.

Oatmeal – Whole grain oats contain seven B vitamins, vitamin E, and nine minerals, including iron and calcium and they are high in protein – in fact, did you know that one ounce of oats has twice the protein of wheat or corn flakes??

Vegetables/Fruits – Vegetables, and Fruits of all varieties are an important part of your muscle building diet. This is because they contain lots of minerals and vitamins and have high antioxidant profile that will help reduce the amount of free radicals from heavy training and accelerate recovery by healing damaged muscle cells.

High Complex Carbs – Foods such as bran, barley, buckwheat, beans, brown rice, cornmeal, oatmeal, pasta, potatoes and whole grains are essential for muscle building. The slow releasing energy they provide helps you train harder and stops your body breaking muscle down to use as an energy source.

Your muscle building foods should come from a variety of Protein carbohydrate and fats. A well-balanced diet that includes sufficient levels of three of these nutrients , will insure you maintain build muscle , have energy, recover well and keep your immune system strong.

However  it is important to remember that for gaining muscle size you must consume enough calories and spread this out over 5-6 meals every day to optimise nutrient absorbtion and keep body fat levels under control.

By combining a well-balanced diet which includes all types of muscle building foods, with plenty of hard training you will soon begin to see your muscles increase in size.