Achieving a muscle or weight target for yourself is a worthwhile goal. The healthier living, improved self-esteem and other benefits are well worth the effort. It is assumed that the quickest and easiest way to achieve a body-building or weight loss goal is through an intense exercise regimen. Even though a gym routine is a very integral part of any body-building endeavor, your diet is just as important as any exercise routine.

Bodybuilding is more than just about turning body fat into muscle, it also includes increasing body mass from that muscle through protein consumption. This article will list what to eat to gain muscle and that will help you achieve your body-building goals.

Protein Providers

Protein consumption is an essential component in a body-building regimen, so here are some foods that not only contain high protein levels, but also other essential compounds.


Chicken is a very good source of quality protein, containing up to 30 grams of protein per 100 gram serving. It also provides vitamin B6 and niacin, which optimize muscle for physical activity.


Salmon is best known for containing high levels of important Omega-3 fatty acids and vitamin B compounds, but it is also a good source of protein, some 20 grams per 100-gram serving.


Peanuts are some of the best plant sources of high-quality protein for the body. It contains about 23 grams of protein per 100 grams, in addition to the bodybuilding amino acid leucine, and large amounts of unsaturated fats and calories.


Like chicken, turkey is a lean meat with low fat content but high calorific value and nearly 30 grams of protein per 100 gram serving. It is also rich in B vitamins.


Beans are often the go-to recommendation as a protein source for those on plant-only vegan or vegetarian diets. There is a good reason for this, in addition to there being numerous varieties of beans, including black beans, pinto beans, and kidney beans; all versions offer high protein content.


Soybeans are another protein source, and they also bring many important nutrients including vitamin K, iron, and phosphorus. Tofu, which is a product of processed soy milk, is often used as a meat substitute and still contains protein and other nutrients from soybeans and is also a good source of calcium which is vital for bone strength.


Almonds are a very good item to add to a healthy diet because they contain so many important nutrients with very few unnecessary fats. They contain protein, in addition to vitamin E, phosphorus, and magnesium. They have a very high-calorie content as well.

For any weight loss or bodybuilding endeavor, there are three things that should be your goal, and they are

Consuming more calories than you burn exercising

Consuming more protein than your buddy breaks down

Exercise that is challenging for your muscles.

Any exercise or diet regimens should be made with these 3 objectives in min

d. The best muscle building supplements and adding the goods listed above to your diet will surely help you accomplish 2 of these 3 objectives.