Best Diets For Muscle Building And Maintenance

Best Diets For Muscle Building And Maintenance

This article is all about the best diets for muscle building and maintenance. Often times we Best Diets For Muscle Building And Maintenancedo not consider some factors in our journey of building our bodies or muscles. We just dive into what we know, like exercising and not really paying or giving much attention to what we eat.

Eating properly will surely go a long way to ensure that we obtain a good health and fitness as we pursue to build good muscles. Even, good supplements are advisable to help in bringing out that muscle you yearn for. But this write-up is not about supplements, but about diets.

What Are The Kind Of Foods To Be Taking As A Body Builder?

Protein! YES, protein should be one of your diet plans. Plenty of protein. It is proven that you need about 1 to 1.5 times your body weight in grams of protein. Should you be weighing around 150 pounds, you are expected to eat about 150 to 225 grams per day, if you really want to see results with your workouts.

The protein enriched foods are as follows:

  1. Pork, Red Meat, Lamb, Bison, Venison and so on and so forth.
  2. Salmon Fish, Swordfish, Bass, Tuna, Trout, Mackerel, meat
  3. Chicken Breast, Duck, Turkey, etc.
  4. Milk, Yogurt, Cottage Cheese, etc.
  5. White egg, without the yolk, or you can have 1 egg a day, is healthy.

What If I Am Overweight?

In case you are overweight, you can use whatever body weight you desire to substitute your own body weight to calculate in grams.

How Do I Know The Quantity Of Protein I Take?

Well, this is a very relevant question anybody would want to know, except if you already know how to determine the quantity of protein you take. However,1 ounce of meat is believed to be equal to 6 to 7 grams, with beef and fish on the higher range. 8 ounces of milk is about 12 grams of protein and a cup of yogurt is about 22 grams of protein.

Include Carbohydrates in your diet plan

In as much as protein is highly required for muscle building, you also need some carbohydrates. You need the energy it will provide, such as ‘glycogen’ that is stored in your muscles while you are exercising.

Funny enough, when the body does not get enough carbohydrates it will break and feed on the muscles instead, and you don’t want that to happen. So to build muscles, your diet must contain a good and sizable amount of carbohydrate, such that you will be able to get about 1500 calories per day.

Such carbohydrates recommended are as follows:

  1. Quinoaquinoa
  2. Rolled Oats
  3. Brown Basmati Rice
  4. Wholemeal Rye Bread
  5. Wholemeal Spaghetti

Do Not Take Saturated Fats.

Stay away from saturated fats such as ice cream, candy bars, and processed snack foods. High-fat slice of meat, Lard, stick margarine, and fried foods.

Instead go for healthy fats such as Fish, Nuts, Flax-seed and pumpkin seeds, olive, peanut, avocado oilssunflower, canola, avocado oils, soy milk, tofu, etc.

Have your eyes on fiber

Fiber is yet another essential food that needs to be taken. It is important that we include broccoli-mdvegetables in our diets such as broccoli and spinach, in order to get the required amount of vitamins.


Water is one thing that mustn’t be ignored. The body should always be kept hydrated at all times. Therefore, water should be taken as often as possible every day.

Dehydration can result in poor muscles recovery. Sip water during workouts and drink waterwater throughout the rest of the day. 3 liters of water is recommended for men per day, while 2.2 liters for women per day.

Water is good and healthy, and fortunately free too. Do not wait until you are thirsty before you drink. Ensure to make your water free from contamination and filter if necessary.



There is nothing like doing what you ought to do in order to get results with your workouts. Eating right, exercising right, will consequently result to perfect results.

And you may want to take a look at the supplements that could help you develop fast or a book by Arnold Schwarzenegger, that is designed to help in an outstanding way with various aspects of bodybuilding covered.

Take that leap to succeed!

33 thoughts on “Best Diets For Muscle Building And Maintenance”

  1. Hey Nnami,

    I have just bookmarked your site. This has some really good tips and I will go back over it again. Thanks.


  2. Great information, a rather new stuff for me. I am sure people looking for this will appreciate your text. Thank you. Jovo

  3. Hi,
    Great advice thank you!
    Now does this go for both men and women? I don`t go for muscle building, but workout on a regular basis, what would be the protein intake for that, to stay fit?

    Thanks for a great site,

    1. Hello Vicky,
      Thanks for your comment.

      To answer your question, since you are active, it is recommended by “Journal of the International Society of Sports Nutrition” that it is wise to take about 1.4 to 2 grams to 1 kg, or 0.64 to 0.91 grams to 1 pound of your body weight. For instance, if your weight is 150 pounds, multiply by 0.64 or 0.91 grams and you will get your result.

      Hope that was helpful?

  4. Thanks for a clear and informative post on the best diet for muscle building and maintenance. I didn’t realize carbs were so important, but you’ve convinced me to add oatmeal back into my diet and to try quinoa. Thanks!

    1. Thank you Gary, and yes carbohydrates are essential to your diet, especially if you are physically active(Bodybuilding). And also, you can see is not all kinds of carbs were recommended. Stick to those ones that were listed, and you will be fine.

  5. Those are definitely good carbohydrate sources. A lot of people don’t seem to understand that there are good carbs and bad carbs. I personally eat a lot of oats, as they keen me going for a long time. Fiber and water are definitely key as well.

  6. Quinoa is actually a really good filler for a lot of meals. I use it in stir fry with steamed vegetables and meat. You can also make a breakfast cereal out of it, and even dessert. It’s a very flexible food that’s really good for you.

    One more tip: if you can’t stand the taste of plain water, you can soak some fruit in it to give it some flavor. I add an ounce of unsweetened cranberry juice to mine sometimes. It’s really tart but it’s also good for you. It helps women to get rid of cellulite. Otherwise I stick to plain ice water.

    1. Hello Kinya,

      You never cease to thrill me with your comments. There, you made a very awesome contribution with your comment.

      Thank you and keep it coming.

  7. Too many people concentrate solely on the weight training and completely forget about nutrition. You are only as good as the fuel you put in. As i was always told : ‘train dirty, eat clean’.

  8. Really great site. I really like your approach to diet and not just “supplements” .
    I reposted this on my G+.

  9. Isn’t this whats called a high protein diet? Not only would this be good for building muscle and maintenance, but as a natural result one would loose weight as well burning all the unwanted fat.

    The good carbs you have here are all my favorite. What I like here is you mentioned water, as most of us need to be reminded of it. Good water is so important as you said, but we do need to drink it before we’re thirsty.

    Good article here on what to eat to build and maintain muscle.

    How much carbohydrates would you recommended as part of our daily calorie intake?


    1. Thank you Markus,

      That was an important question you asked. I left that out because, the post was for Protein.

      To answer your question, you need to take about 2 to 6 grams for 1 kg or 1 to 3 grams for 1 pound of your body weight. Now, taking more of carbs within these range would be determine by the intensity of your workouts. If you are working out rigorously, then you may consider taking 6 grams per kg of your body weight. And these carbs must be out of the ones listed, not every carb is healthy for you.

    1. Thank you Ian.
      Yes your protein intake should be the same on your off days. You are off, but your body isn’t, because it is still making recoveries. Therefore, so long in you are active in workouts/building muscles, you should continue to supply the body enough protein.

  10. Hi Nnamdi, it’s been a while since I’ve been at your site for a revisit.

    Decided to check out your post here “Best Diets For Muscle Building And Maintenance” on how your breaking down the different food groups. I see how you recommend the different proteins, carbohydrates and you gave mention about some foods to avoid.
    I see you also mention about drinking the 2.2 liters of water but I was wandering about your take on fresh fruit vs fruit juices.

    1. Hello Travis, first of all I have to apologize for a belated reply. And thank you for appreciating the post. My take on fruits vs veggies? I do not really get the question, but if you mean which one is better, then I say both are good. The thing is that both have almost similar nutritional value, except they have low and high natural sugar in some of the varieties.

  11. Hi, NNAMDI. This is a great article for everyone, not just body builders. I agree with your food intake and I am starting a body makeover on Monday to lose weight and build some muscle. Great article!

    1. Hello, Ernst, I understand that Brita Filter is a water filtering product. Therefore, I have not really reviewed this product to know how good it is. I don’t know if it is better than bottled water. Besides, there are different types of bottled water out there. I don’t have an opinion regards to your question.
      Basically, make sure you keep your body hydrated with clean water.
      I hope this helps mate.

    1. Broccoli is a very good food that has a healing effect on the body, not just to the muscles but every part of the body. And it is equally good for people that wish to lose weight too.

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