The 5 most important muscle building foods & supplements…

1. High Protein Foods

2. Protein Shakes

Protein shakes are the only supplements that will actually help you build muscle because your muscles are made up of protein so…

The only way your muscles can recover, repair itself and build you much bigger & stronger muscles after you workout is if you get enough protein in your diet by eating these high protein foods and/or by drinking protein shakes so really…

You don't have to waste your money on protein shakes unless you're having a hard time getting all the protein you need from high protein foods alone and this could be case if you don't have time to prepare your meals or if you just don't feel like eating lots of high protein foods and…

There's basically 5 types of protein shakes you can get and…

Neither one is better than the other because PROTEIN is PROTEIN and basically… It's all about getting enough protein in your diet no matter where it comes from to build muscle but if you can afford it…

Try to get many different types (not name brands) of protein shakes to get a wider variety of amino acids and here's the 5 types of protein shakes…

    1. Whey Protein shakes - Whey protein is usually easier to mix and is less thicker than the other kinds of protein shakes.

    2. Casein Protein shakes

    3. Egg Protein shakes

    4. Soy & Hemp Protein Shakes - Best for vegetarians.

    5. Blended Protein shakes - These are just protein shakes that have a combination of whey, casein , egg & other protein sources in them and… Blended protein shakes may be the best for you if you're on a budget so you can get a variety of protein sources & amino acids.

Studies prove You'll get the same muscle building results no matter what kind of protein shake you use - for example…
  • In a study published in Experimental Biology… Researchers found that people who used whey protein, soy protein or a whey/soy protein blend all gained the same amounts of muscle and…
  • A 6 week study a Laurentian University in Canada also found that you can get similar muscle building results no matter what type of protein shake you use and according to a study published in the Nutritional Journal…
  • Even when you Eat a whey or soy protein bar you'll still get the same muscle building results.

3. Water

You should try to drink at least 1 liter of water everyday because…

4. Complex Carbs (carbohydrates) & Healthy Fats

Before you think about going on an ultra-high protein diet - You must know that YOU CAN'T Build Muscle without eating enough Carbs & fats so really…

About 45-to-65% of the total daily calories you eat should be from carbs & healthy fats and the rest protein and here's why carbs & fats are important for building muscle…

5. Meal Replacement Shakes (MRPs)

If you're having a hard time getting all the calories you need along with enough carbs, protein & fat then that's where Meal Replacement Shakes (or MRPs) can help you meet your dietary needs because…

MRPs contain not only protein but also the right amounts of carbs & fats and MRPs come in all different sizes ranging from 200-to-1000 calories so for example…

Labrada Lean Body For Men is a good Meal Replacement Shake that contains 320 calories, 40g of protein, 22g of carbs and 8g of fat but again…

Meal Replacement Shakes are only important to you if you don't have time to prepare some of your meals and here's…

3 Good but not crucial Muscle Building supplements…

1. BCAAs (Branched-chain amino acids)

Muscle is made up of protein and protein is made up of amino acids so…

If you're getting enough protein in your diet from high protein foods along with Protein shakes & Meal Replacements then you'll already be getting enough BCAAs in your diet to help you build muscle but…

2. Creatine

YOU DO NOT NEED Creatine to build muscle and creatine is definitely not as important as the other muscle building supplements & foods on this page but all creatine does is…

3. Multi-Vitamins

Sometimes because of the way you diet & exercise to build muscle… Your body loses some of the essential vitamins and minerals it needs to help you build muscle so as an insurance policy…

It's good idea to take a multi-vitamin but usually… Eating the right foods and Protein shakes & Meal Replacements will already supply your body with the muscle building vitamins & minerals it needs.

More foods that build muscle…

Make sure you also see…



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1-30 of 203 Comments
nay nay*

Hi adrian
I'm am 21year old girl, weigh 45kg,All my life I have been struggling to gain weight in my legs thighs and butt...nothing I do works,so can u suggest a good supplement for me,please and thank you

February 28, 2015

Adrian Bryant

go here

February 28, 2015

roshan

Hi
I am 26 and I am very skinny .what should I do to get a perfect body with good chest n biceps

January 30, 2015

Adrian Bryant

start here

January 30, 2015

Annie

Hey adrian , i have a very disproportionate body and iam just going crazy ..i have thin legs and a flabby waist probably an apple trait..ive just done everything to g rid of the fat at the waist but nothing works..whole body shrinks but the waist remains same.last option left for me is liposuction which i dont ..n i even wanna do something to get bigger legs.plz help me out.

January 10, 2015

Adrian Bryant

when you lose weight usually the belly fat is the last to go so go here to get there

January 10, 2015

Andrew

Hi Adrian and thank you in advance for your help!
I am a 31 year old male, 5'11" and at the moment way 165. I am extremely fortunate to have the genetics and body type I have because I stay ripped year round and haven't been in a gym in 2 years +/-. and have a horrible diet. This is going to sound conceded but my physique is near perfect but I want to be the best I can. I recently decided to get in the best shape of my life and want to know the best way to go about doing it. I put on muscle EXTREMELY easy. I literally see results in a matter of days of just doing push ups. In high school I was in epic shape. I was 18, weighed about 180 and lifted casually but heavy (Participate in the BFS program - High weight and low reps). I want to get back to that shape but would like to get to 190-200. I want to keep it simple and supplement taste is a big thing to me. I would like to keep it to 1 type of protein shake (The blended shake you spoke of got my attention) and I would also need help getting enough carbs, fats, etc... as I am looking to put on weight (My metabolism is unreal). I used creatine years ago and it seemed to produce great results but I may wait on that. Thoughts? Bottom line, I don't have time to eat the way I should and will probably be working out 4-5 days a week max for 30 minute sessions. What supplements/methods do you suggest for putting on that extra 25-30 pounds? I really appreciate any help you can give me.
Thank you,
Andrew

October 08, 2014

Adrian bryant

go here

October 09, 2014

Nowsheen

Hi,

I'm a 23 yr old Indian girl and I weigh 75 kgs. I have been following fitnessblender.com workout schedules for a month now and strict on diet, checking my calorie intake and everything.

I want to lose weight, lose flab, gain lean muscle and get a toned body in a month, since am already working out, I expect to reach my goal soon.

However, I am not getting enough protein from my diet. What protein supplements should I take? will soy be great? I have started working out in the morning while doing intermittent fasting. Is it ok?
Will taking protein supplements, help me gain muscle fast and lose fat faster?

Please let me know ASAP 'coz I don't want to let my hard work go to waste, if am not doing it right.

Thank you.

September 29, 2014

Adrian Bryant

A higher protein diet will help you lose faster (not protein supps) If you have a hard time getting protein in your diet then supps. will help

September 29, 2014

Nowsheen

Thank you for your reply. So working out while fasting is fine right? 'coz I've read that taking some food is necessary before working out. Is it?

September 29, 2014

Adrian Bryant

fasted workouts are fine and wheter you eat or not before your workout is your preference but you do burn more fat if fasted working out

September 30, 2014

ahmed

hi , i used to be like 121 kg and now i am ranging between 67 and 70 kg and i don't want to get bigger or bolder i just want to have lean ripped look , i workout 3 to 5 days but i don't eat enough food because i gain weight so fast and i am afraid of gaining all the weight back so i decided to take protein not from food so i want to take supplement , BCAA was recommended to me , but there is a lot of option out there and i don't know if i should take BCAA or another form , i do have under skin fats making me look bad despite the fact that i am 67 kg and 175 cm , so will BCAA help me in losing under skin fats and getting ripped look , and if so what product should i buy , really appreciate ur help

June 28, 2014

petrus

can you pls help me with a more or less eat plan you had and what work outs did you do

December 02, 2014

Adrian Bryant

see this

December 02, 2014

Rahul

Nice post..How many proteins should be take in a day?

April 21, 2014

adrian bryant

maKE IT 25-TO-50% OF YOUR DIET

April 21, 2014

George

Hi adrian,

I got two questions:

1- The gold standard whey protein am using states that their is soy lecithin in it, would that raise the estrogen level?

2- It also states that it should be avoided if individual is trying to lose weight, is that true? or i can consume it as long as i don't exceed the caloric surplus?

February 27, 2014

Adrian Bryant

1 - I cant say whether it does or not (i dont think so) but I use the same brand

2 - correct. calories in vs calories out. you'll lose or gain weight depending on how much you eat

February 27, 2014

raj

suggest me best mass gainer to get some bulk on my muscles

November 01, 2013

Mariya

hi there Adrian! I am female, my height is 172 sm, my weight is 65. How long will it take me to lose 15 kilos on a VLCD 600 calories a day?Thanx!

September 11, 2013

Adrian Bryant

not long but you may gain back all you lose unless you can realistically stick to a 600 calorie diet forever. it's not good to starve to lose weight

September 11, 2013

mariya

thank you for your reply! I counted on one of the caloriescalculators online it would take me 15 weeks. Will it be faster if I eat 1 meal a day and the rest would fast?
Also, could you please tell me-I have read that oat bran calories dont count because they are poure insoluble fiber so there is no need to count them. is it true?
Thank you!

September 13, 2013

Adrian Bryant

the less you eat and the more active you are = the faster you will lose weight but with that crazy 600 calorie plan you're on you will probably gain back all you lose and more

September 14, 2013

Jonny

I'm 177cm (5ft10.5) tall and weigh 60kg so I guess you could say I have a slim/skinny frame. I try to work out for 45 mins most days of the week just lifting weights and using a chin up/pull up bar. However, muscle doesn't seem to be building and if it is, then the process is incredibly slow. I was just wondering which protein shake or exercises should I do which fit my description best? Please recommend something as everywhere I go, everyone suggests everythings the same and I end up not buying as I'm unsure and there has to be a reason for differences in stuff like protein shakes - whey, casien, isolate etc.
It'd be lovely to hear a reply, Thanks mate.

September 05, 2013

Adrian Bryant

it's not the TYPE of protein but HOW much protien are you eating? also, see this

September 06, 2013

jai johnson

Hi I'm jai I'm 20 and just starting to work out I have been keeping a good level protein and carb diet and just wanted to find out what I should take to give myself the xtra boost to get my muscles Bigger and to loose unwanted fat on my stomachs so my abs come threw mine noticeable

July 25, 2013


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