Last week I posted 17 muscle building tips.  I thought I’d follow that up with 17 muscle building nutrition tips.  Nutrition isn’t rocket science.  I realize many people get confused with all the information and or misinformation out there today.  So, I’m laying out some simple, non-misleading nutrition tips.

1. Make breakfast and your post workout mean your two largest of the day. You’ve probably read that a couple of times already!

2.  Get plenty of healthy fats.  Make sure 30% of your diet comes from healthy unsaturated fats.

3.  Avoid foods that leave you bloated and gassy.  This will likely make you not want to eat.

4.  You have to eat to grow.

5.  Eat higher glycemic carbs that digest quickly.  You digest these carbs pretty quickly, making you ready for another muscle building meal.

6.  Eat 6-7 times per day.

7.  Consume high calorie shakes.  Nobody can sit down and eat a solid meal 6-7 times per day.  Shakes will ensure you get the neccessary calories you need to build lean muscle.

8.  Consume calorie dense foods like seeds and nuts.  These pack a mean nutrition punch, providing you with high quality calories, protein, and fats.  They are a must if you’re looking to increase your caloric intake.

9.  Get 6-12 grams of fish oil every day.  Again, more healthy fats.

10.  Rice, yams, quinoa, and oatmeal are your friends!

11.  Get plenty of high quality protein from sources like eggs, fish, chicken, and lean red meat.

12.  Plan your meals.  This will also ensure you’re getting the calories you need.

13.  If you’re going somewhere that’s not close to any food, carry something with you.  It’s not the end of the world, but if you’re looking to up your calories, skipping meals really isn’t an option.

14.  DO NOT SKIP A MEAL!

15.  Eat protein with each meal.  It doesn’t have to be a piece of meat or a powder.  Foods like beans, almonds, soybeans, and natural peanut butter are packed with protein.

16.  Make sure 90% of your calories come from whole foods.

17.  Avoid junk foods.  While these foods sure are tasty, they do little aid your recovery or provide you with the quality calories and nutrients you need to build some serious muscle.

Now, I am by no means a nutritionist or dietician but everyone knows the greatest training in the world doesn’t mean sh*t if it’s not backed up with solid nutrition.

I’d love to hear some of your best tips that didn’t make my list.

Drop me a comment and let’s keep this list growing.