If you want to build muscle up, you should train your body either with weights or without weights but one of the most important factors in building muscles it to eat muscle building food that is foods which will help you boost your muscle development phase. The foods that will play a major role in doing that are foods which are high in protein. Muscles are made of protein and you should have a list of all the protein foods which you can have easy access to. You can have replacement meals too like a protein shake drink to supplement your daily meals. But focus should be made on natural muscle building food.

When going to the grocery, take your list with you and do your shopping and get a good stock of these protein foods because if you want to build muscles, you have to eat the right kinds of foods and a lot of focus is made on the protein foods.

In your daily meals, each meal should have a great protein and muscle building food. Here are some good sources. Skinless chicken breast, egg whites, skinless turkey breast, tuna, salmon, trout, lean red meat, white fish, red lentils, cottage cheese.

A small recipe - Beat 5 egg whites in a big bowl and add a can of tuna. Add salt and pepper according to taste. Opt for the tuna in brine and not in oil. Drain the water first. You can chop some onions and add to the mixture and stir. Heat a pan and add some olive oil. Then pour the mixture in the pan and make an omelette. You get a high protein meal.

In your nutrition as well, you should have complex carbohydrates, vegetables and fruits too plus healthy fats. Drinking sufficient amount of water everyday is key also.

Sources of complex carbohydrates - Oatmeal, potato, yams, sweet potatoes, brown bread, brown rice, whole wheat bread, wholemeal bread, whole wheat pasta

Sources of vegetables - Broccoli, green beans, asparagus, tomatoes, cauliflower, cabbage

Sources of fruits - Banana, orange, kiwi, papaya, apple, grape, pineapple, melon

Healthy fats - Olive oil, canola oil, fish oil mostly found in oily fishes like salmon, herring, sardines, trout, mackerel, pilchards, anchovies, swordfish, eel. These fishes are rich in omega 3 fatty acids and contain vitamin A and vitamin D. Fish oil are also available in capsules.

Avoid saturated fats mostly found in animal meat, lard, butter.

Drink at least 1.5 litres of water everyday. Carry a bottle with you.

Eat 4-6 small meals every 2-3 hours. Each meal should consist of protein, complex carbohydrate, vegetable and fruit. You can have healthy fats in some of your meals not all. At night, focus more on protein and vegetables and less on carbohydrate because you will be less active by night.

So here you go, to build muscle up, consider these muscle building foods in your nutrition plan. But this is in no way an exhaustive list of all the right type of foods. For more detailed information, I highly recommend you check out Metabolic Cooking - Triple The Taste While Torching The Fat!. Get access to 250 muscle building and fat burning recipes plus much much more.

About the author

Jean Lam is the webmaster of Body Building Resource which provides articles on weight training, nutrition and fitness, body building book and DVDs.