Exercising and Eating to Build Muscle

If you want to build muscle, following a workout plan is only half the battle. What you eat can have a big impact on whether you gain muscle or fat and even the type of muscle you gain. Here are some of the top foods to eat and exercises to build muscle.


The good news for lovers of eggs is that the information we were given about cholesterol was completely wrong. Instead of leading to heart disease, the cholesterol in egg yolk actually helps to build muscle fast and eggs should form a major part of your diet if you want to build muscle fast.

Protein Shake

People who drink a shake packed with carbohydrates and protein before their workout will be able to achieve optimal nutrient usage and muscle growth. This also helps to prevent muscles from breaking down and provides the extra energy boost you need to really get the most out of your workout.


You no longer have to munch on large quantities of meat if you want to build muscle. Nuts are the secret solution that many body builders have been searching for, as just one ounce of almonds or cashews contains around 170 calories that can be turned into muscle. Nuts provide an excellent combination of fats, fibre and protein, which allows you to take in the extra calories you need to make muscle without stretching out your waistline. One of the great things about nuts is that they are easy to take with you wherever you go, making them the perfect travel snack when you need a boost in calories.

Up the Reps

Some body builders spend hours at the gym trying to gain muscle with little success. The truth is, it’s not about how many reps you do, but how heavy the weight is. Your muscles grow in response to the demand that is put on your body so that they can perform the tasks they were designed for. Instead of increasing the amount of reps you do with the same weights, try regularly increasing the weight and you are sure to see results.

Full Fat Cottage Cheese

This type of protein is digested slowly by the body, helping you to stay full for longer. The fat and live cultures that are contained in cottage cheese not only help to build muscle, they also help to maintain muscles and break down the protein and nutrients you need to build strong and healthy muscles during a workout session.