Most personal trainers complain that clients may work out rigorously, often overtraining, but won’t bother about their nutritional needs.

Ignoring the body’s needs means that all that training doesn’t do the work it actually could.

Keep in mind that proteins and minerals are a must to facilitate muscular development and lean tissue growth. But you don’t have to eat only meat to pack on muscle. You can build muscle on a vegetarian diet as well. All you need to do is learn how nutrition works and how to use it for your own fitness and strength gains.

Eat up these muscle-building foods and show off your batch of biceps:


Eggs contain easily digestible high-quality protein, nine essential amino acids, choline, the right kind of fat, and vitamin D. The egg whites, particularly, are chock-full of protein. And don’t worry, numerous studies have put paid to the theory that they are harmful.

Each egg white has: Calories: 17, fat: 0, carbs: 0.2 gm, protein: 3.6 gm


Chicken is a super source of high-quality protein that’s needed for muscle maintenance and repair, bone health and weight maintenance.

100 gm of chicken breast has: Calories: 195, fat: 7.72gm, carbs: 0, protein: 29.55 gm


High in protein, low in fat and extremely rich in omega-3 fatty acids, fish can be your best friend if you’re seeking to pack on muscle. The omega-3 fatty acids aid fat loss and ensure the proper functioning of body processes such as the metabolism.

100 gm of fish has: Calories: 112, fat: 1.22 gm, carbs: 0, protein: 23.3 gm


Almonds are good for you, raw or soaked. They are known to be one of the best sources of alpha-tocopherol vitamin E. That helps muscle builders as vitamin E is a potent antioxidant that can help prevent free-radical damage after heavy workouts.

50 gm almonds have: Calories: 289, fat: 25.32 gm, carbs: 9.87 gm, protein: 10.63 gm

shutterstock_74847544BROWN RICE

Brown rice is a whole grain that is digested extremely slowly, keeping you full for longer and providing longer-lasting energy through the day. It can also help boost levels of growth hormone (GH) levels, which enhances lean muscle growth, fat loss and strength gain.

100 gm of brown rice has: Calories: 110, fat: 0.89 gm, carbs: 22.78 gm, protein: 2.56 gm


Milk is a mix of casein, a slow digesting protein, and whey, a fast digesting protein.  It is rich in branched-chain amino acids such as leucine, isoleucine and valine. The lactose helps replenish energy stores and some experts believe that the nutrients in milk can aid weight loss.

100 ml of skimmed milk has Calories: 37, fat: 0.19 gm, carbs: 5.07 gm, protein: 3.55g

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Written by Saravanan Hariram

Saravanan Hariram

“If you make a career out of your passion, you won’t have to work another day.” That’s a belief Saravanan “Sharu” Hariram has held, and since bodybuilding have always been deep interests, it is no surprise he chose to make fitness his profession.
A champion bodybuilder, Sharu realized early on that he loves teaching and helping others achieve their health and fitness goals. That’s what makes him an ideal partner for HealthifyMe. Apart from American College on Exercise (ACE) certification, he has also been endorsed as a nutrition and fitness trainer by Fitness One India and DSW Fitness (USA).
Sharu’s goal is to stay fit at any age, and he believes that everyone else should aim for the same. Make small changes to your diet, and exercise, and give it 21 days to become a habit, he says. To lead a healthy life, he believes your mind must have control over your body and not the other way around. So think healthy, and stay fit.

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