Whether you are trying to lose weight, build muscle or live healthier, training at the gym is only half the equation. The other, more difficult half, is taking good care of your diet. Being knowledgeable about food is crucial for building muscle. You are what you eat after all. Nutrition is sometimes confusing with all the information gathered in the last couple of decades. For example, not so long ago fats were bad for you, now they’re healthy and gluten is blamed for everything. So here are some tips on easy to follow nutrition habits that will help you build muscle without spending an entire day in the kitchen.

1. Protein and more protein

When it comes to building muscle, nothing beats clean protein. If your protein intake is too small, your muscles don’t get enough resources to repair the damage after a workout and you won’t improve. As a bonus, protein is also amazing for weight loss. It takes time for your digestive system to break down the protein, therefore you will feel full longer and you actually burn some calories by breaking down the proteins.

Here are some great protein sources that you can choose for any meal:

– Any red meat. Most bodybuilders consume beef regularly for a reason.

– Lean meats, chicken breast being the nr.1 choice due to healthy protein content and low amount of calories.

– Salmon and tuna. They great sources of protein and healthy fats.

– Eggs and dairy products are also a good option, however, make sure to check the calorie count on some of the cheeses and yogurts. Some of them are calorie bombs packed with a high fat percentage.

2. Super veggies

Vegetables are very low in calories, just don’t use any salad dressings. Lettuce, for example, is even considered that it has negative calories, meaning your body burns more calories than it has just to digest it.

You can eat half a plate of veggies with every meal and you will barely add any calories to your diet, but you will gain the crucial vitamins and minerals needed for muscle growth and repair. Most popular choices for bodybuilders are broccoli, spinach, and cabbage because of how versatile and healthy they are.

3. Fats are not evil

Don’t worry, you don’t get fat by consuming fats. Eating more calories than your body can burn is what makes people gain weight. Omega-3 fats are the healthiest fats you can find and they are very healthy for your heart and muscles. Fish is your best source of Omega-3, fatty fish like salmon and tuna in particular.

When you’re lifting weights on a regular basis, your body needs natural fats to stay healthy. Count your calories and don’t be afraid to eat some butter, olive oil or eggs. Stay healthy and don’t deprive your body of much-needed nutrients.

4. Water

Not exactly food, but many people ignore to hydrate themselves properly. Lifting weights make your body lose a lot of fluids. Not drinking enough water will make your muscles recover at a much slower pace. Dehydration also causes headaches and sometimes you blame it on something else because you don’t feel thirsty. Concentrate on actively drinking more water.