Dinner time @crabpot seattle

Muscle building food, is it that important? You bet it is...NO MUSCLE BUILDING FOOD NO MUSCLE...If your a hardgainer wanting to put together a mass building diet you will need to know the basic components. Sit back and let us dish up the information.


PLAYA 1. PROTEIN…. ”If you haven’t got me in your diet you won't grow and that‘s a fact! You can find me in eggs, meat, fish, milk. Look hard enough and you will be able to find some but not all of my amino brothers in nuts and beans too”

check me out @ eat to grow .com

protein power mix

The one thing you can be certain of is that you need protein in a mass building diet. Protein helps to build and maintain muscle, it provides the muscle building blocks better known as Branched Chain Amino Acids (BCAAs) .

Amino Acids can be split into 3 sections

1. Essential Amino Acids

L -Leucine (BCAA) L -Isoleucine (BCAA) L -Valine (BCAA) L - Lysine L - Theronine L - Methionine L - Phenylalanine L - Tryptophan

2. Conditionally Essential Amino Acids

L - Arginine L - Histidine

3. Non Essential Amino Acids

L - Alanine L - Aspartic Acid L - Glutamic Acid L - Glycine L - Proline L - Serine L - Tyrosine L - Cysteine


scoop of protein powder

A steady intake of protein throughout the day is critical for any hardcore training diet. I would recommend between 1 and 1.5 grams of protein per pound of bodyweight and even as high as 2 grams per pound of bodyweight in some cases.

PLAYA 2. CARBOHYDRATES…. “I’m the powerhouse muscle building food type, the engine room in your mass building diet, the fuel in your tank. Over the past few years I have been getting a bad rap from the press for my fat turning abilities. Eat me in moderation and I’ll not only be good to you, I’ll also help to fuel your most intense workouts. You can find me in a whole host of food from oats and rice, sweet potatoes to fruit and other sugars. No mass building diet is complete without this muscle building food type”

a nice rice dish

When you put yourself through intense workouts your body require significant amounts of carbohydrates in your mass building diet. This tap’s into glycogen, the bodies carbohydrates stores which can be found in the liver and the muscle cells. Eating carbs (short for carbohydrates) helps to refill these stores which enables the body to get ready for another intense workout. It also helps to keep your muscles fuller.

There are two major types of carbohydrates (or carbs) in foods: simple and complex. Simple carbohydrates: These are also called simple sugars. Simple sugars are found in refined sugars, like the white sugar you'd find in a sugar bowl. If you have a lollipop,you're eating simple carbs. You'll also find simple sugars in more nutritious foods, such as fruit and milk. It's better to get your simple sugars from food like fruit and milk. Why? Because they contain vitamins, fiber, and important nutrients like calcium. A lollipop does not!

Complex carbohydrates: These are also called starches. Starches include grain products, such as bread, crackers, pasta, and rice. As with simple sugars, some complex carbohydrate foods are better choices than others. Refined grains, such as white flour and white rice, have been processed, which removes nutrients and fiber. But unrefined grains still contain these vitamins and minerals, they also burn slower in the body giving a steady stream of energy, making it an important muscle building food in any mass building diet .I recommend 2- 3 grams of carbs per pound of bodyweight which will give you a 2:1 ratio of carbs to protein.

PLAYA 3. FATS….."You can call me the GOOD, the BAD and the UGLY, but trust me when I say that you will need me in your mass building diet, used right, I am a true muscle building food type”

olive oil

The major kinds of fats in the foods we eat are saturated, polyunsaturated, monounsaturated and trans fatty acids. Saturated fats and trans fats raise blood cholesterol. Monounsaturated fats and omega -3 enhance joint recovery, which is desperately important to your mass building diet when maxing out with heavy weights and using high intensity. Good fats can also raise testosterone levels higher, slow the breakdown of proteins and can also be used as a form of fuel when glycogen is low in the muscle cells and liver (keto diet). I recommend 0.5 grams of fat per pound of bodyweight when using the carb/protein ratio.


Now that we have formally introduced our 3 muscle building food types lets get down to the real nuts and bolts of what makes a good mass building diet. Want to know what good mass building diet plan looks like? Click the Hard Gainer Meal Plan tab for a sample daily food plan. If you would like any further nutritional advice or a tailored made mass building diet plan please click the Membership tab.

click below to see a sample Hardgainer muscle building meal plan, you can return back to the muscle building food page at any time.