Best Diet for Building Muscle and Burning Fat

Utilizing the best diet for building muscle and burning fat along with your training is the shortcut to real results.

Go to any gym, and you’ll see people working their butts off to build muscle. You can see that they’re are all in when it comes to doing the work it takes to build muscle. But, only a few are worried about the best diet for building muscle and burning fat, and those are the ones who actually succeed.

That’s because combining a lot of hard training with solid muscle building nutrition is the key to increasing noticeable muscle. And you just as well face the facts; There’s a lot of misinformation and fraud out there when it comes to the best diet for building muscle and burning fat. And without the right nutrition, you will waste a lot of time and effort in the gym.

Here’s the best and most trustworthy information when it comes to nutrition and building muscle and burning fat:

The Best Diet for Building Muscle and Burning Fat Includes

1. Protein First

Eating a well rounded diet of all nutrients is a vital component of building muscle, but placing an emphasis of protein is a must. Proteins are made up of amino acids which are the building blocks used for building new muscle tissue. And these amino acids are vital components of increasing muscle size.

What are the best protein sources for muscle building?

The protein sources that contain all of the amino acids are

Proteins are made up of 20 different amino acids and human bodies produce 11 of them. So, what you need to get from your diet are the other 9 essential amino acids. When you find foods that have all the other 9 amino acids, they are called “complete proteins”.

Which Foods are Complete Proteins?

The best sources for building muscle and burning fat are the complete proteins and include meats, fish, eggs, dairy, and poultry. Then there are plant sources that are complete proteins that include:

  • Quinoa
  • Buckwheat
  • Hempseed
  • Blue-green algae
  • Soybeans

Even though so products with soy protein are not harmful, they have a high estrogen content and men do better limiting soy products. So, for best diet for building muscle and burning fat read the ingredients on everything you eat, and limit soy protein.

How Much Protein for Building Muscle?

When it comes to including Protein in your diet for burning fat or building muscle, just double your weight. If you weight 200lbs, consume 400 grams of protein a day.

You may think that’s a great deal of protein, but you’ll reap the rewards in increased muscle mass.

2. Carbs for Breakfast and Before and After Workouts

Don’t be one of those people with extreme ideas about eating carbs! It seems that most people fall into one of two groups when it comes to carbs: Those who think you should eat too many carbs for building muscle mass, and those who think you should never eat carbs for burning fat. Neither is right, and eating the right amount at the right time with moderation is what works.

The Best Diet for Building Muscle and Burning Fat Includes Carb at Two Times of the Day

Your body primarily ask for and utilizes carbs 2 times a day:

  • In the morning. Including carbs in your diet means that your body has them to store as glycogen for future energy. When carbs are stored as glycogen, they aren’t stored as body fat that you have to burn off later, but for energy. So that makes Quinoa, buckwheat, or oats a good choice for breakfast.
  • Before and after workouts. Before a workout is a great time for eating carbs because your body will use them for energy instead of storing them as fat cells. After a workout your muscles are ready for taking in carbohydrates and proteins for building muscles and the recovery process.

3. Fats in Your Diet for Building Muscle and Burning Fat

No doubt, you’ve probably heard the diet gurus advise against eating fats. However, fats are crucial components for both building muscle and burning excess fat in your body. In fact, you need adequate fats for hormonal functions, fast training recovery, as well as muscle growth.

The key is including fats in your diet is to eat them later in the day. Earlier in the day, your body is asking for carbs for need energy. Later on, is the time for fats is later in the day and not overloading your body with fat, but in moderation.

Just like including only quality carbs in your diet, make sure your fats are from the best sources, which include:

  • Nuts
  • Olive oil
  • Cold water fatty fish
    • Salmon
    • Tuna
    • Trout
    • Herring
    • Sardines
    • Mackerel
  • Beef

4. Supplements

The majority of supplements that highly advertised are for the most part a waste of your money. Whenever you see outrageous ads you can count on the product being junk. They probably won’t hurt your muscle building or fat burning efforts, but add nothing to the process but taking your money.

The supplements you should partake in, if any, are:

  • Whey protein. Taking whey protein will add to your daily protein and allow you to cut back on red meat.
  • Taking amino acid supplements will enhance your performance when building muscle as well promote faster recovery times.
  • Fish oil supplements are known to aid in good heart health and will help reduce inflammation from training.


Building muscle doesn’t happen overnight, but focusing on the best diet for building muscle and burning fat along with your training is what makes the best results.

Just remember Proteins, carbs, and fats are essential to your efforts, and forget trying to shortcut the process with supplements.

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