8 Mass Ingredients

The eight foods you need on your muscle-building menu.

8 Mass Ingredients
Per Bernal

For most bodybuilders, pushing through punishing workouts day in and day out is actually the easier part of their regimen. Much harder is sticking with a diet that maintains an anabolic state — that is, building muscle — for the 22 or 23 hours a day when our bodies are desperately trying to recuperate between workouts. Luckily, nutrition need not be akin to rocket science. This simple checklist runs down eight top foods for mass building.


When it comes to massbuilding foods, nothing trumps red meat. It is packed with protein and loaded with naturally occurring creatine — not to mention bloodbuilding iron. Some cuts are high in fat, so be choosy when it comes to the type you drop on the grill. We recommend eye round, sirloin tip, bottom round, top sirloin and 95% lean ground beef, all of which have only about six grams of fat per sixounce serving to go with 36 g of protein. Aim for one or two servings per day.


On average, six ounces of skinless chicken breast contains a whopping 40 g of protein and a paltry 2 g of fat. Turkey breast is even more nutrient dense, with 42 g of protein and only 1 g of fat per six-ounce serving. You can eat as many as four servings of chicken or turkey per day with little fear of adding anything other than quality muscle mass.


Eggs have been labeled the “perfect food.” They contain one of the highest-quality sources of protein available and a range of vitamins and minerals. Egg protein sports an extremely high biological value (the method used to determine how much of the protein is absorbed and retained in the body). To keep fat intake low, a general rule of thumb is to remove four yolks from every six eggs you eat. A six-egg omelet (six whites and two yolks) each morning is a great way to get your protein intake off on the right foot, giving you a sizeable 28 g of protein with 10 g of fat.


There are plenty of fish to choose from when seeking a high-quality muscle-building source, tuna being one of the best. As with most fish, tuna is high in protein, delivering 44 g of protein per six-ounce serving.


Click "NEXT PAGE" to continue >>

For access to exclusive fitness advice, interviews, and more, subscribe on YouTube!