Best Foods For Muscle Building

Below is a list of the best bodybuilding foods and their macronutrient profiles, with the information below you can build a diet based on your own particular goals, mass building, getting lean, or just basic maintenance of your diet. Meat, Fish, Poultry. (per ounce, 28g) Food Calories Protein(g) Carbohydrates(g) Fat(g) Atlantic Salmon 56.6 7.7 nil 2.4 Bacon back (grilled) 27.0 3.4 nil 1.2 Beef (mince-lean) 53.0 8.0 nil 2.1 Beef (silverside) 54.4 8.7 nil 1.8 Beef (sirloin-grilled) 64.0 9.3 nil 2.8 Beef (topside) 54.7 9.9 nil 1.5 Catfish (fillet) 46.6 8.0 nil 1.2 Chicken (breast) 49.7 9.6 nil 1.2 Chicken (drumstick) 23.6 3.7 nil 0.9 Chicken (thigh) 33.6 4.3 nil 4.3 Cod 32.6 7.1 nil 0.3 Crab (Alaskan) 30.1 5.9 nil 0.6 Deli roast beef 15.5 2.5 0.6 0.3 Halibut 43.5 8.4 nil 0.9 Ham (sliced-lean) 40.7 6.2 0.3 1.5 Lamb (leg) 63.7 8.2 nil 3.7 Pork tenderloin 51.0 8.7 nil 1.5 Scallops 27.3 5.2 0.9 0.3 Shrimps 30.8 6.5 nil nil Tuna (bluefish-fresh) 57.2 9.3 nil 1.8 Tuna (canned-white) 39.8 8.0 nil 0.9 Turkey (breast) 42.9 9.3 nil nil Venison (tenderloin) 46.3 9.3 nil 0.6 Dairy & Egg Products. (per ounce, 28g) Food Calories Protein(g) Carbohydrates(g) Fat(g) Egg (whole-1 large) 74 6.0 trace 5.0 Egg (substitute-50ml) 53 8.0 trace 2.0 Egg (white-1 large) 18.0 4.0 trace trace Low fat buttermilk (250ml) 98.0 8.0 12 2.0 Ricotta cheese (part skimmed) 38.3 3.13 1.3 2.24 Yogurt (plain fat-free) 15.8 1.6 2.1 trace Cheddar Cheese (reduced fat) 54.8 7.8 1.1 2.2 Swiss Cheese (reduced fat) 56.0 8.9 1.1 1.1 Skimmed Milk(250ml) 86 8.0 12 trace Cottage Cheese (2%) 25.0 4.0 1.0 1

Nuts Seeds and Oils. (per ounce, 28g) Food Calories Protein(g) Carbohydrates(g) Fat(g) Almonds 183 6.7 6.7 15.6 Almond Butter (1 tbsp) 101 2.5 3.5 9.5 Canola oil (1 tbsp) 124 0.0 0.0 14 Flaxseeds (1 tbsp) 59 2.3 4.0 4.0 Olive Oil (1 tbsp) 119 0.0 0.0 14 Peanut butter 96 4.0 3.0 8.5 Peanuts (dry roasted) 186 7.8 6.7 15.6 Walnuts 207 4.5 4.5 21.2 Grains, Breads, and Pasta. (per ounce, 28g) Food Calories Protein(g) Carbohydrates(g) Fat(g) Bagel, plain (1 small-3) 190 7 37 1 Barley, pearl (cooked) 33.7 7 7.7 0.1 Bran Muffin (1 small) 178 5 32 5 Brown Rice (cooked) 31.1 0.7 6.4 0.2 Corn, tortilla (1) 58 2 12 1 Couscous (cooked) 30.8 1 6.4 trace Crumpet (1) 134 4 26 1 Flour, tortilla (8dia) 146 4 25 3 Macaroni (wholewheat) 39.3 1.4 8 0.2 Oatmeal (cooked) 17.2 0.7 3.0 0.2 Rye bread (1 slice) 83 3.0 16 1.0 Sourdough Bread (1 slice) 88 3.0 17 1.0 Spaghetti (wholewheat) (cooked) 39.3 1.4 8.0 0.2 Wheatgerm (1tbsp) 26 2.0 4.0 0.5 White rice (cooked) 31 0.6 6.8 trace Wholegrain Cereal 84 2.0 21.4 0.9 Wholegrain Crackers (5) 90 2.0 14 3.0 Wholemeal Bread (1 slice) 73 3.0 13 1 Wholemeal Pitta (1) 170 6.0 35 2.0 Wholemeal Pretzels 115 3.3 21.4 0.9 Wild Rice (cooked) 28.1 1.1 5.9 0.1 Fruits (per ounce, 28g) Food Apple 1 (med) Apricots (3) Avocado (1/4) Banana (1 med) Blueberries Cantaloupe Cherries (tart)

Calories Protein(g) Carbohydrates(g) Fat(g) 72 trace 19 trace 50 2.0 12 trace 80 1.0 4.0 7.0 105 1.0 30 trace 50.6 0.1 3.9 trace 9.4 0.1 2.2 trace 14 0.3 3.4 trace

Grapefruit (1/2 Medium) 41 Grape Juice (100 ml) 45.2 Grapes (seedless) 20 Melon (cubed) Honeydew 10 Mango (cubes) 18 Nectarine (1 medium) 60 Orange (1 navel) 69 Orange Juice (100ml) 44.8 Papaya (cubes) 10.9 Peach (1 med) 38 Pear (1 med) 96 Pineapple (cubes) 13.3 Plum (1) 30 Raisins (loose) 86.3 Raspberries 14.3 Strawberries 9.1 Watermelon (cubes) 8.5

1.0 trace 0.1 0.1 0.1 1.0 1.0 0.8 0.1 1.0 1.0 1.0 Trace 0.7 0.4 0.1 0.1

10 19 5.4 5.4 4.7 14 18 26 2.8 9.0 26 20 8.0 23 3.3 2.2 2.2

trace trace trace trace trace trace trace trace trace trace trace trace trace trace 0.1 trace trace

Legumes (per ounce, 28g) Food Calories Protein(g) Carbohydrates(g) Fat(g) Lima Beans (baby) 33.8 2.0 6.1 trace Black Beans 36.8 2.3 6.5 trace Chickpeas 46.9 2.4 8.0 0.7 Kidney beans 34 2.4 8.0 trace Lentils (cooked) 32 2.5 5.6 trace Tofu (raw) 45 4.9 1.1 2.5 Soya beans (cooked) 79 6.8 6.2 3.1 Split Peas (cooked) 32.4 2.2 5.8 trace Vegetables (per ounce. 28g) Food Calories Protein(g) Carbohydrates(g) Fat(g) Artichokes (1 medium) 60 4.0 13 trace Asparagus (4 large spears) 16 2.0 3.0 trace Aubergine (cubed) 7.0 trace 1.4 trace Beats (sliced cooked) 2.35 0.8 2.8 trace Broccoli (florets raw) 7.7 0.6 1.2 trace Brussels sprouts 10 1.2 2.0 trace Butternut squash 11.5 0.3 3.0 trace Cabbage (shredded) 6.8 0.4 1.6 trace Carrot (1 large) 30 1.0 7 trace Cauliflower 7.0 0.5 2.0 trace Chinese cabbage (cooked) 3.3 0.5 .05 trace Collard greens (chopped) 1.6 0.1 0.3 trace Corn, kernels 22 1.0. 5.0 0.3

Courgette (chopped) 5.0 Cucumber (sliced) 4.3 Garlic (1 clove) 5.0 Green beans 3.7 Green peas (raw) 24 Kale (chopped) 6.5 Mushrooms (sliced) 6.0 Onion (chopped) 11.5 Pepper (green) Chopped 5.6 Potato (1 med) Baked 161 Potato (boiled) 24 Potato (mashed with milk) 23 Pumpkin (fresh) 5.6 Romaine lettuce (shredded) 6.2 Spinach 7.0 Sweet potato 1 med, baked) 103 Tomato (1 lge) 33 Tomato juice (100ml) 16

0.4 0.2 trace 0.5 1.6 0.6 0.8 0.3 0.2 4.0 0.0 1.0 0.2 0.6 1.0 2.0 2.0 0.8

0.9 1.0 1.0 2.0 4.3 1.5 0.8 2.8 1.3 37 6.0 5.0 1.2 1.2 1.0 24 7.0 4.0

trace trace trace trace trace 0.2 trace trace trace trace 0.0 0.0 trace trace trace trace trace trace

In Summary...
Remember that if... 1. You're not gaining weight. Eat twice the amount of carbs and 1.5 times as much protein at two of your meals per day. 2. You're gaining weight, but its as much fat as it is muscle. Eliminate carbs at your last two meals of the day, (excluding your post workout meal. 3. You're gaining weight and losing bodyfat. Follow the directions in rule (1) above at every meal. 4. You did fine at first, but now your bodyfat has increased. Halve your carbs at your last two meals. If the bodyfat falls in two weeks, increase your carbs. Want more information about building muscle, fitness and working out? Come and Join our muscle building community! We have thousands of like-minded members who can help you reach your muscle&fitness goals.