What To Eat & What Not To Eat If You Want To Build Your Body?

It is a common misconception that you need to train round the clock in order to gain more muscle and build your strength. The truth, however, is that nutrition has a big role to play when you want to build muscles. This is not to say that nutrition alone can help you gain muscle. Physical activity, along with nutrition, together are critical for gaining muscle. While most people challenge their bodies with physical activity, without the intake of proper nutrition, you will not progress far. Experts have deemed high protein foods as a crucial part of gaining muscle. Carbs and fats, though, are also required the body when you want to build muscles. Focusing on exercise and your nutrition will help you build your muscles in no time. Today we take a look at what to eat and what not to eat if you want to build your body.

What To Eat If You Want To Build Your Body?

What To Eat If You Want To Build Your Body?

Let’s look at some of the top foods that can help you build your body by gaining more strength and muscle mass.

Skinless Chicken

Chicken is one of the best sources of high-quality protein. As mentioned above, protein is extremely important for building muscles as well as for muscle repair and maintenance. Protein is also needed in weight maintenance and for good bone health. Furthermore, there are many ways in which you can prepare chicken as per your taste. Chicken is also cooked quickly and can be seasoned in many ways. In particular, chicken breasts are packed with protein, with an 85-gram serving having about 25 grams of protein. Chicken breasts are also rich in vitamin B6 and niacin, both vitamins your body needs to remain active. These B-vitamins are also important to keep your body functioning properly during exercise and physical activity. Furthermore, some studies have also shown that a diet containing chicken may help in losing fat.


Once shunned for being unhealthy, eggs are today known to be a superfood. Eggs are rich in high-quality protein, choline, several essential amino acids, vitamin D, vitamin B, and healthy fats. Eggs are rich in the amino acid leucine, which is extremely important for gaining muscle mass. The B vitamins present in eggs are also needed for many processes in the body, including the production of energy.

Greek Yogurt

Greek yogurt is rich in high-quality proteins that are required for building your body, but they also contain an important mixture of whey protein that helps speed up the digestion process, along with high quantities of the slow-digesting protein casein. Studies have shown that people tend to experience a boost in lean muscle mass when they start to have a combination of both slow and fat-digesting dairy proteins. However, keep in mind that this does not mean that all dairy products contain fast and slow-digesting proteins. Greek yogurt is known to contain nearly twice the amount of protein as that contained in regular yogurt. Consuming Greek yogurt before bedtime or after a workout is said to be most beneficial.

Salmon and Tuna

Some types of fish are known to be great for building muscles as well as for your overall health. Salmon and tuna are two types of fish which contain high levels of omega-3 fatty acids, apart from other important vitamins and minerals. It is estimated that an 85-gram of salmon serving contains around 17 grams of protein. It also contains nearly 2 grams of omega-3 fatty acids along with many B vitamins. Tuna, on the other hand, provides 20 grams of protein per 85-gram serving. Tuna is also rich in vitamin A and many types of B vitamins, such as vitamin B6 and niacin. Omega-3 fatty acids are required by the body for supporting muscle health and they also increase the amount of muscle gained during your workouts. Research has shown that consuming omega-3 fatty acids regularly helps slow down the loss of muscle strength and mass that happens with age.


It may surprise you to know that oatmeal is one of the best sources of carbohydrates since it has a low glycemic index and it is also minerally processed. Having oatmeal makes you feel full faster, decreases your hunger, and also helps lower the second meal effect or subsequent energy intake. Oatmeal is also helpful in fat loss and can help you maintain a healthy weight. Oatmeal is also great for people who are looking for muscle preservation.

Lean Ground Beef

Beef is good to have if you want to build your body. It is rich in minerals, creatine, high-quality protein, and many B-vitamins. Some studies have been shown that having lean ground beef helps to increase the amount of muscle mass gained through weight training. When aiming to gain muscle mass, though, it is advisable to opt for beef that helps you gain muscle but does not provide the extra calories. This is why it is recommended that you opt for lean ground beef.

What Not To Eat If You Want To Build Your Body?

What Not To Eat If You Want To Build Your Body?

While certain foods help you gain muscle and build your body, there are many foods that will only slow down your progress. This is why it is so important to be aware of what foods and snacks that will fuel your body, instead of sabotaging your hard work. Let’s take a look at some foods that you must not eat if you want to build your body.


Pretzels are the favorite snacks for many around the world. However, the fact is that this is perhaps the worst food you can opt for if you are trying to gain muscle mass. Pretzels do not contain any muscle-building nutrients and are simply full of carbohydrates. They also have no fiber or high-quality protein. However, if you simply cannot let go of pretzels, then you can try choosing whole grain pretzels or you can also dip them in almond butter or peanut butter to get a boost of protein and healthy fat.


Regular consumption of alcohol is going to increase the body’s demand for antioxidants and also put a lot of stress on the body. When the body starts to demand more antioxidants, then what generally happens is that the antioxidants which are being used to help the body recover from a muscle injury and wear and tear will instead be diverted to help the body in the metabolism of the alcohol. Minimize or totally limit your consumption of alcohol. While an occasional drink or two does not make any difference, regular consumption of alcohol will wreak havoc on your plans to gain muscle mass.


One bagel is estimated to contain around 400 calories. All of these 400 calories are of refined carbohydrates. While this is not to say that bagels are totally bad for you, they also are not too healthy. The amount of carbs contained in one bagel is equivalent to nearly four to five slices of bread. When cream cheese is added onto this, it only increases the level of saturated fat you are consuming. The bagel or the cream cheese is unlikely going to help you build those muscles, and unless you are going to slug it out at a gym right after having the bagel, there is definitely a good chance that some of the calories from your bagel are going straight to your belly, hips, and thighs..


Sausages are completely made from processed meat. It is rich in sodium, saturated fat, and calories. Most sausages also contain nitrites, which is a preservative that maintains the red color of a meat and also prevents the growth of bacteria. Nitrites are known to form chemicals known as nitrosamines in the body, which have been shown to have a direct link to cancer. It is better to opt for lean cuts of meat, such as lean beef.


Well, this should come as no surprise. Doughnuts are made from refined flour, contain not even a single healthy ingredient, and on top of that, are fried. Doughnuts are also loaded with sugar that is not only good for your waistline, but it is extremely unhealthy for your heart as well. This fried confection also does not provide the key vitamins and minerals your body needs to stay healthy. Consumption of these sweet treats will do nothing for your muscles.

Processed Cheese

All types of cheese are known to contain some levels of sodium and of course, fat. However, cheese also contains some important nutrients that are required for growing muscles. This is why it is important to cut out processed cheese from your diet. Processed cheese has a lesser amount of high-quality protein per ounce. Processed cheese also contains several ingredients that you would not be wanting to consume when you are trying to grow your muscles.


There is no doubt that nutrition can be confusing and frustrating. There are many types of foods that will help you build your body and increase your muscle mass. Most of these are rich in high-quality proteins and they also help your muscles recover from the wear and tear they undergo during a workout. These foods also help your muscles grow after an exercise routine. While proteins are important to make your muscles grow, it is equally important to consume the right carbs and fats. This is because carbohydrates and fats help provide your body with the fuel it requires to exercise and remain active. These healthy foods also contain high amounts of vitamins and minerals that your body needs to keep functioning optimally. While it is critical that you identify the right foods to eat for building your body, at the same time it is important that you know which foods need to be avoided. To reach your goal of gaining muscle mass, focus on the right nutrition and regular exercising.

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Team PainAssist
Team PainAssist
Written, Edited or Reviewed By: Team PainAssist, Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:June 3, 2019

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