The 7 best muscle building foods & supplements to eat

1. High protein foods like... Lean beef, fish (canned tuna & salmon) , shellfish, lean chicken or turkey, eggs & egg whites, whole milk, cottage cheese.
   
   Eat one of these high protein foods in each of your 5-to-6 muscle building meals 2½-to-3½ hours apart and to build muscle... Make sure you're eating 1-to-1½ grams of protein per pound of bodyweight everyday so...
   
   If you weighed 200 pounds -- You would need to eat at least 200 grams of protein a day (or 30-to-40 grams in each of your 5-to-6 meals) to build muscle.
2. Protein shakes: It'll probably be inconvenient for you to "eat something" like a can of tuna for protein 6 times a day so... You can save yourself the trouble by drinking protein shakes.
   
   Quick muscle building tip: Have a whey protein shake during the day and have a casein protein shake at night since casein protein takes longer to absorb and will keep your muscles fed during the night as you sleep for 6-to-8 hours.
3. Creatine: A lot of studies have proven creatine increases muscle mass and strength and... the best time to take creatine is immediately after you finish a workout -- You take about 5-to-10 grams of creatine mixed with your favorite sports drink or fruit juice to absorb 20-to-40 percent more creatine into your muscles and...
   
   On the days when you're not working out... Take 3-to-5 grams of creatine with each of your 5-to-6 muscle building meals on the days you're not working out.
4. Carbs or carbohydrates:  You need to eat carbs to prevent your body from using the protein you eat as an energy source rather than a muscle building source plus...
   
   You need to eat carbs to stay energized so you can workout longer and lift heavier weights to build bigger muscles beacsue... Your body stores carbs in your muscles for energy and...
   
   If you were to go on a very low-carb Atkins like diet -- You would end up losing most of the carbs stored in your muscles which would make your muscles look smaller & less ripped and... You'll lose some of your muscle-building energy & strength so...
   
   AVOID processed carbs or junk food and eat unprocessed carbs like whole grains, fruits & vegetables.

   Please note: the only time you would have processed carbs or sugary drinks is after your workouts along with creatine to quickly replenish the carbs in your muscles after one of your muscle building workouts

5. Water: Your muscles are estimated to be somewhere between 70-to-80% water so... You should try to drink at least 1 liter of water daily for building muscle.
6. L-Glutamine: L-Glutamine is the most abundant amino acid found in all your muscles and a lack of L-Glutamine could make you lose muscle but...
   
   If you eat foods high in protein along with protein shakes -- You'll get enough L-Glutamine to build muscles and if you're really serious about building muscle you can also buy L-Glutamine powder.

You can also eat or drink this to build muscle & burn fat...

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