Muscle Mass Diet

Tips for a Successful Muscle Mass Diet

A muscle mass diet is a diet which contains specific foods that boost one’s ability to gain and maintain larger amounts of muscle. If you are having trouble beefing up or maintaining your current muscular physique, then you may want to reexamine the items that frequent your diet. The things that we eat have a direct effect on not only our body’s overall health, but also our balance between fat and muscle. Certain foods are known to promote muscle growth which in turn can keep fat stores down. Let’s take a look at some of the foods that should be included in a muscle mass diet.

Lean Meat

Lean meat such as eggs, turkey, and chicken are essential to building and maintaining muscle. These contain plenty of protein which the body has to have in order to create muscle tissues. They are also lower in fat that other meats which means that you can avoid counter-productivity in your diet. Lean meat should be a staple food that shows up very often in your diet. In fact, eggs, chicken, and turkey are all so lean that you can include them in several meals without having to suffer the adverse effects that can occur from eating too much fatty meat.

Lean cuts of red meat should also be included in your diet. Red meat such as beef, venison, and bison are high in iron, B vitamins, zinc, protein, as well as saturated fats. You are probably thinking that saturated fats may sabotage your physique, however a certain amount of saturated fat is necessary for tissue growth, particularly that of muscle which needs a lot of “ready energy” that comes from fats that are easily broken down. Be careful not to overdo it with red meat, however, as the consumption of too much red meat is the leading cause of gout.


Salmon is considered to be a super food in the world of body builders. Salmon contains large amounts of protein in smaller servings, which means that you can get a lot of nutritional value out of a small amount of fish. Salmon is also rich in omega-3 fatty acids. Omega-3 is often overlooked by those hoping to gain muscle when in fact it plays a very important role in the repair of muscle tissue (this helps during the building process when muscle is “torn” and filled in with new muscle tissues). Omega-3 also helps the body to keep cortisone levels regulated. When cortisone levels begin to drop, the level of testosterone—the “manly” hormone which helps the body put on muscle—goes up. This fatty acid will also help to redirect the sugars from your diet towards your muscles rather than pockets of fat.

Beans and Legumes

Although one rarely pictures a beefy bodybuilder crouching over a bowel of beans, the truth is that beans and legumes are excellent for building muscle! They have tons of protein (some beans having more protein than meat!) as well as fiber. A lot of people associate fiber with dieting, but in reality we all could probably use more fiber. It soothes the intestines and promotes good digestive health—which you’re going to need after all the meat! Beans and legumes also help to trigger the production of insulin which helps the body to absorb and use the nutrients from the food that you eat.

A proper muscle mass diet really does rely on high-protein foods to build and maintain muscle, but it is equally important that we do not ignore the needs of the rest of the body. Vegetables and fruit are vital for mental and physical wellbeing. Try to include a serving of vegetables with every meal and eat fruit or 100% fruit juice as a snack or between meals.