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The most common approach to muscle growth is to simply start weight training.  Many of us hit the gym with a vengeance but then feel despondent when we barely tip the scales.  The reason is because muscle building exercises and nutrition go hand in hand.  Trying to do one without  the other is virtually pointless as your muscles need the right muscle building foods to grow and develop.  If you do not eat enough, or enough of the right foods then your muscles will be starved and instead of growing will just eat away the muscles you are trying to build!

Here are my top muscle building tips for diet:

Eat regularly

It may sound like a basic principle, but in order for your muscles to grow then they need the right nutrition and they need a lot of it.  Ideally you will eat every 3-4 hours as this will keep your metabolism high to burn fat, while also providing the protein and carbohydrates that you need to repair your muscles.

Drink Plenty of Water

Our bodies consist mainly of water and as such it operates most efficiently when we are fully hydrated.  When training I recommend drinking 8-10 glasses of water a day.  This may seem steep but is very important.  The easiest way to do this is to carry a water bottle with you.  If it is there you will naturally drink it throughout the day and the ten glasses will be a cinch.

Combine Foods

Of all the best muscle building foods protein is king.  It provides the bulding blocks of muscle repair.  However what is often neglected is that carbohydrates are the vessels that get the protein to where it is needed most.  Taking protein by itself will be beneficial, but for true success then you want to combine the two – particularly straight after a training session.

Eat quality muscle building foods

Some of my friends have started body building and seen it as a free pass to eat whatever they want.  Yes, they are feeding their muscles and they will often add weight faster then everyone else, but at the same time they were packing on the fat so all definition went out the door.  So while you can eat a LOT more food you will want to make sure it is the right types.  My pick of the bunch are below:

Lean Protein

This includes all types such as chicken and fish.  I also recommend the use of whey protein powder as it is a perfectly balanced source of protein that provides much of what your body needs.

Milk

Milk is packed with protein and vitamins and is an excellent additive to a protein shake.  Yes, there are fats by go the skimmed version and you will get the best combination of lean power.

Seeds and Nuts

These are a super food as pack a punch of vitamins, minerals and protein in a snack size portion.  These are perfect for people on the go.  They also provide good fats that your body needs.  Remember fat is not your enemy.

Eggs

Probably the number one whole food for a muscle building diet, eggs provide a killer portion of protein in every shell.  These do however include a lot of cholesterol which can be good for testosterone production but only in suitable amounts.  As such the best way forward is to consume egg whites with only a few full eggs.

Good Fats

Contradictory to popular belief, fat is actually good for you.  The key is to eat the right type of natural fats that are found in many fish, olive oil, nuts and avocados.