Muscle Building "Superfoods"

Here's a pretty good list of "superfoods" for bodybuilding.

Eating For Muscle Gain

The list...

1. Eggs
2. 
   
3. Almonds
4. 
   
5. Salmon
6. 
   
7. Yogurt
8. 
   
9. Beef
10. 
    
11. Olive Oil
12. 
    
13. Water
14. 
    
15. Coffee

Hey, where's chicken and tuna? It's pretty rare that those two don't make these types of lists.

The problem I have with these types of lists is that some people tend to take them to mean that if they just eat these foods, they can expect good sized gains. I'll get emails from people confused as to why they aren't growing even though they eat an egg every morning and a tuna sandwich for lunch.

Always remember, it isn't just the quality of foods you put into your body, it is also the QUANTITY. To support muscle growth, you have to create a caloric surplus -- you have to give the body the raw materials it needs to build muscle above and beyond what it needs to keep you functioning.

The golden rule of muscle building...

If you aren't gaining, you aren't eating enough to gain.

What and how much to eat to build muscle and gain weight?

It is when you eat a quality balanced diet (that includes solid choices like the muscle building superfoods above) and eat that diet in sufficient quantity to supply the body with surplus calories that you really have something.