What you take in can make or break your gains when it comes to true muscle growth. Here are 8 muscle-builders that you should know about.


You can work out all you want, but if your diet isn’t in check you will never achieve the physique of your dreams.

Usually people associate the word diet with days of starvation and pain. However that is not the correct definition of a diet. The word diet refers to the food choices that we make on a daily basis. Even if you don’t think you that you are on a diet, guess what?! You already are following a diet. Whether you eat candy all day, or oatmeal, that is your diet.

The perfect breakfast:

  • 4 – 6 egg whites with 2 whole eggs
  • 1 serving cream of wheat cereal
  • 1 banana

( 525 calories, 38 g protein, 59 g carbs, 15 g fat )

Eggs offer easy to digest protein kick-start muscle growth. Cream of wheat provides energy rich carbohydrates and bananas contain both fructose and potassium which support glycogen formation in the liver and muscles to minimize muscle breakdown in the body.

The perfect lunch:

  • Extra lean ground beef
  • 2 cups pasta
  • ¾ cup broccoli

( 700 calories, 60 g protein, 83 g carbs, 13 g fat )

Beef contains creatine, all the necessary aminos and B vitamins and it is dense in iron to assist in energy production. Pasta provide carbs for energy and broccoli helps with fat control.

The perfect dinner:

  • 1 Chicken breast
  • 1 yam
  • 1 cup peas, corn and carrots

( 603 calories, 69 g protein, 61 g carbs, 7 g fat )

The combination of carbohydrates and lean protein in this meal increase the levels of insulin in the blood. Yams digest slowly and lower fat protein and chicken breast helps keep body fat in check.

The perfect pre-training snack:

  • 1 cup fat free cottage cheese
  • 4 slices rye toast with 2 tablespoons grape jam

( 532 calories, 35 g protein, 89 g carbs, 4 g fat )

The protein from cottage cheese hits the blood by workout time sparing muscle breakdown. Grape jams offers sugar which kicks up insulin levels. Rye bread is a slow burning carb, preventing blood sugar drops.

The perfect post-training snack:

  • Whey-protein shake
  • 1 cup rice with 2 tablespoons raisins

( 549 calories, 45 g protein, 91 g carbs, 2 g fat )

Fast digesting protein and carbs jump-start the rebuilding process. Whey is a great source of amino acids, and the rice and raisin mixture offers concentrated carbs that kicks up insulin for muscle repair.

Other sources of protein:

  • Tuna
  • Cottage cheese
  • Eggs
  • Chicken breast
  • Turkey breast
  • Lean beef
  • Low fat or fat free cheese
  • Whey protein
  • Low fat pork
  • Soy protein


  • Sweet potatoes
  • Oat meal
  • Bran cereal
  • Brown rice
  • Wheat bread
  • Beans
  • Low fat popcorn
  • Fruits
  • Vegetables


  • Omega 3 capsules
  • Flax seed oil
  • Primrose oil
  • Olive oil
  • Nuts
  • Egg yolks
  • Fish

You need to carefully select the right foods and supplements and incorporate them into your daily diet. By adding the muscle builders, there is no doubt that you will be on the right path to achieving the physique of your dreams.