Every Tom, Dick and Harry talks about the importance of nutrition in bodybuilding, but a very few can tell us what to exactly eat. Well, this article would be providing you a detailed macro breakdown of various foods that can help you pack on muscle. This will only help you if you have other factors like progressive training, rest and holistic nutrition in place. 

Note- The measurement unit is ‘grams’.

1)  Eggs (50g)

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Carbohydrates: 0.5    

Protein: 6.5    

Fat: 6.5

2) Chicken (100g)

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Carbohydrates: 4-6    

Protein: 22-26

Fat: 5-8               

3) Paneer (100g)

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Carbohydrates: 5-7  

Protein: 15-18       

Fats: 20-22  

4) Pulses (30g)

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Carbohydrates: 15-18 

Protein: 7 

Fat: 0.5-1

5) Full Fat Milk (200ml)

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Carbohydrates: 8-10

Protein: 6-7

Fats: 10

6) Nuts (50g)

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Carbohydrates: 7-10

Protein:  7-10 

Fat: 30 

7) Brown rice (30g)

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Carbohydrates: 20

Protein: 0.8

Fats: 0.3         

8) Sweet Potato (50g)

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Carbohydrates: 14  

Protein: 0 

Fats: 0.8

9) Oats (in 30g)

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Carbohydrates: 20

Protein: 4-5

Fats: 2

10) Fish (100g)

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Carbohydrate: 0

Protein: 22

Fat: 12g

The macro nutrient requirement to achieve a specific goal varies from person to person, determined by numerous factors. The foods mentioned in the above list are the basic ingredients to attain the muscle hypertrophy. Jot down the macros and keep in mind while having your meal next time.