Here is a list of some foods to help you build the mass of your muscles fast:

1.) Whole eggs- aside from the fact that eggs are very cheap, they are also a rich source of protein. Forget about the old school teachings that you only need egg whites. The yolk contains Vitamin D which aids in the muscle tissue repair. Eating 3 eggs per day is just right to help you build muscle mass.

2.) Beef- this is an all-time favorite of weight lifters. 100 grams of beef approximately has 30 grams of high quality protein. The best way to cook it is to roast it because it makes use of only a little oil.

3.) Chicken and Turkey- if you do not like beef as your main source of protein, then this is the best option for you. Just make sure you choose a lean cut and it’s 98% fat free.

4.) Fish Oil- it reduces muscle inflammation and it lowers body fat. There are a lot of fish oil supplements available in the market today.

5.) Oats and Berries- Oats reduce cholesterol level in your body and it is very high in fiber. Berries are a good source of strong anti-oxidants, they also prevent cancer and eye diseases. You can mix berries with your oatmeal.

6.) Mixed Nuts- they contain protein, mono and polyunsaturated fats, Vitamin E, zinc, potassium and magnesium. These are great if you want to gain weight and build muscle mass at the same time.

7.) Milk and Soy- although in liquid form, they are a good source of protein. Also, they compliment the amino acids found in meat which is utilized by the body for muscle recovery.

8.) Spinach- it prevents muscle and bone loss since it is one of the most alkaline foods high in nutrients.

9.) Quinoa- it’s a South American grain which is higher in fiber and protein than rice or oats plus it tastes a lot better and it’s gluten-free. You can eat it after you work out with meat and spinach.

10.) Yogurt- not only does it contain muscle friendly protein but it is also rich in probiotics which keeps your digestive tract healthy. If possible choose the Greek -style yogurt since it is thicker (more protein). You can mix it with fruit, spread it on bread or use it on top of chicken or onions.

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5. What to Eat to Grow Muscle

We are going to examine the most common challenge bodybuilders face which is nutrition.

Unfortunately there is so much confusion about what to eat, when to eat, how much to eat and on and on that it is almost impossible to sort out what to do. Also eating to grow is very different the eating to get shredded so the key point to remember is that your diet needs to evolve with your physique.

Consistency and self-discipline on your eating is two biggest keys to long term success on whatever eating program that you are following. Bodybuilders who are successful always plan ahead and have meals prepared well in advance. If you don’t plan out your meals and have them with you at all times you will invariably fail in giving yourself the best possible gains. Hoping that restaurants, or friends or relatives will be serving “bodybuilding food” is unrealistic and leads to frustration as well as no progress. Don’t be one of those people who do not prepare their meals in advance.

Here are a few simple rules to remember:

1. Always carry 1-2 meals with you more than you think you will need. This way any delays in your schedule will not throw your eating off.

2. Always eat before you go shopping, to the movies, or to other social occasions where non-nutritious food will be served this way you will reduce any cravings for junk.

3. Prepare food in bulk and use Tupperware containers so that you can grab quick meals at any time. Also you will find it takes very little extra time to prepare 10 meals as it does one meal. This savings in time will actually make your life way more efficient and your eating plan easy to stick too.

4. Get off all artificial sweeteners. Artificial sweeteners cause cravings for sugar, mess up your metabolism and brain function, and may have negative effects on your overall health. Cut them out of your diet immediately and switch to Stevia, or Raw Honey for sweetening. No Diet Sodas.

5. Drink plenty of water each day. Most often dehydration is misinterpreted as hunger. Slug back a liter of water 30 minutes before eating or when you feel hungry and you will see how it curbs appetite significantly.

6. Place nutritious snacks in you car, your office desk at your house basically everywhere that you spend a considerable amount of time. You will quickly develop the habit of eating healthy and junk foods will quickly lose their appeal.

7. Schedule a regular junk food meal once per week. This is a powerful lesson that starts building the will to understand delayed gratification. Every time you have a craving for junk food simply right it down and schedule to eat it on a set day. By the end of the week you can review the list and go eat those foods guilt free. Often times by the junk food day you won’t want the food or it won’t taste as good as you anticipated. Over time you will develop more control over your cravings and reduce negative guilt associations with food.

This list isn’t the be all and end all of eating but it gives you a start to work with.

Keep in mind that your eating program should evolve over time. Your body will naturally adjust from desiring different types of foods depending on a variety of factors such as season, nutrient levels, PH balance of the body, training demands, and conditioning levels to name a few.

Recording how food affects you as biofeedback is critical in understanding the powerful effects of food on your mood and your performance. Review your eating journal regularly so that you become aware of your patterns of eating as well developing awareness of how each food affects your body.

You must master eating and training first before supplements can be effective. So many people try the other way around and wind up frustrated. No supplement can make up for a poor diet or poor training so vow to master these two facets first before wasting money on supplements. Once you master your diet than the right supplement at the right time can do wonders to improve performance but seldom does the supplement deliver when the diet is poor.

Check out http://www.muscle-guide.com for more great information on building muscle and getting fit.

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5. Food you can eat to help build your muscles