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The Most Anabolic Foods Known to Man

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By Brandon Cook

“Every major food company now has an organic division. There’s more capital going into organic agriculture than ever before.” – Michael Pollan

Juicy Steak

Living a successful life and building the physique of your dreams, all comes down to choices.

And your local supermarket has a TON of foods for you to choose from.

Unfortunately, what is stocked on most of the shelves are crappy, processed foods that are manufactured in a lab somewhere. If you’re smart you’ll avoid 95% of anything that comes in a bag, box or can.

The late Jack Lalanne wisely reminded us that “If man made it, don’t eat it.”

As for the small percentage of foods you may get in such packaging… the fewer ingredients on the label the better! You do read the labels, right?

Today I want to eliminate some of the confusion by covering some of the most anabolic foods you can select. I should also mention that you should choose organic 100% of the time if it is available and you can afford to do so.

Don’t be like most people who buy the cheapest food they can find. This isn’t a commodity item… we’re talking about making an investment in your health and future life experience.

What you spend now could possibly save you thousands of dollars later on in pharmaceuticals and hospital bills… not to mention unnecessary suffering! :(

So, choose wisely and go for the BEST when available!

Those of you that have been following me for any length of time know that I recommend that the Caveman Diet should form the foundation of your nutritional strategy.

If you followed that philosophy alone you’d be one healthy, lean SOB!

However, we’re talking about getting JACKED and building some muscle. As good as the Paleo diet is, it’s missing one vital key for us skinny guys who are looking to gain some weight…

STARCHY CARBOHYDRATES <<< No, carbs are NOT evil, they are required for muscle growth and recovery!!!

Hence that’s the main addition that should be made if you’re fond of the way our ancient ancestors ate and would like to promote anabolism (build muscle mass.)

Without further ado, let’s compile a list of….

The Most Anabolic Foods Known to Man


Cows in PastureFirst of all, I highly recommend all of your protein choices are as natural as possible. Meaning they should be wild-caught or organically raised on natural pastures and fed the foods that they would eat in the wild (free-range, grass-fed.) Of course, I fully understand this is not always possible and as in the case with raw milk, may be illegal in most states.

Yet, you should do the best you can and go out of your way to locate such sources, without breaking the law (I shouldn’t need to add.) This may require finding a specialty grocery store like Whole Foods, Earthfare, and Farmers Markets or even straight from a local farm. That being said, here’s the best protein choices……

• Organic, free-range Eggs

• Wild-caught Alaskan Sockeye Salmon, Sardines, Tilapia, Whitefish, Trout

• Wild-caught Shrimp, Scallops, Crab

• Organic, free-range Chicken and Turkey

• Wild-caught Venison

• Free-range, grass-fed Bison, Buffalo, or Beef

• Raw, unpasteurized Goat or Cow Milk, Yogurt and Cheeses

• High Quality Whey Protein, such as Warrior’s Whey

• High Quality Hemp Protein, such as Nutiva’s Hemp Protein

• High Quality Rice Protein, such as Sun Warriors

Complex Carbohydrates

My preamble for carbs is that you should select natural, organic sources that are free of pesticides and grown in soils that are rich in vitamins and minerals. Hopefully the farmer rotates crops which allow the restoration of the soil. Again, it is difficult to acquire information on the soil in which the crops were produced so just do the best you can by choosing organic whenever available.

Unfortunately, even organic produce may not be grown in nutrient rich soil these days; thus, the need to supplement with a high quality multivitamin such as Vita-Code or Super foods. Great starchy carbs include:

• Sweet Potatoes, Yams

• Potatoes

• Whole Grain Pasta

• White or Brown Rice

• Quinoa

• Oatmeal

• Whole Grain, Sprouted Bread

• Beans, Legumes


FruitsSimple Carbohydrates

• Apples and Pears

• Kiwi, Peaches, Plums

• Pineapple

• Cherries

• Oranges, Lemons, and Limes

• Bananas

• Grapes

• Strawberries, Blueberries, Blackberries and Raspberries

• Raisins, Dates and other dried fruits

• Papaya, Mangos and other Tropical Fruits

• Honey

• Dark Chocolate


Healthy FatsGetting adequate amounts of fat is highly anabolic and plays a role in testosterone and hormone production, as well as, supplying the essential fatty acids for growth, healthy skin, vitamin-absorption and the regulation of other bodily functions.

Also certain fats like fish oil and other omega 3’s are great for joint health and reducing inflammation in the body.

Make sure you buy fresh, high quality oils and butters:

• Almonds, Cashews, Walnuts, and Pecans

• Pumpkin Seeds and Sunflower Seeds

• High Quality Fish Oils

• Coconut Oil

• Red Palm Oil

• Olive Oil

• Butter


By far, some of the most anabolic and healthy promoting foods can be found in leafy greens and other vegetables. Again, it is best to buy organic and from local farms, this cannot be stated enough.

The closer the source of your food is to you the less it has to travel and thus the more vitamins and minerals it will contain. The sooner you eat it after it has been harvested, the more nutritious and beneficial it will be for you. Keep that in mind! The best vegetables are:

Veggies galore• Spinach, Baby Spinach

• Romaine Lettuce, Green Leaf Lettuce, Red Leaf Lettuce

• Collard Greens, Mustard Greens

• Green Cabbage, Red Cabbage, Napa Cabbage and Bok Choy

• Brussell Sprouts and Radishes

• Celery

• Cucumbers, Squash, and Zucchini

• Carrots

• Broccoli and Cauliflower

• Green Peppers, Red Peppers, Yellow Peppers, Hot Peppers

• Portabella Mushrooms, Shiitake Mushrooms

• Garlic, Ginger

Also, be sure to season your food to bring out the flavor and make it even more healthy and delicious:

Herbs and Spices

Herbs and Spices• Parsley

• Basil

• Oregano

• Turmeric

• Black Pepper

• Red Pepper

• Cayenne Pepper


As you can plainly see, the most anabolic foods you can eat are the ones found in our natural environment. Basically, if you can hunt it, trap it, kill it, grow it, gather it or otherwise cultivate it through natural means you will be making a wise choice!

As smart as we humans like to believe we are, we still have been unable to replicate these vital, nourishing foods in the laboratory. Billions of years of natural selection and evolution have gone into the creation of these highly anabolic foods, therefore making them the safest and best options in the world.

Of course this list is not all inclusive, as I’m certain to have left out some great choices and even some of the “superfoods” still being discovered. Regardless, I’m confident that these foods will help you build and maintain your warrior physique better than 99% of the supplements or processed, manufactured foods being marketed to you today.

How to Cook Delicious Anabolic Meals

Now that you have your grocery list, you need some tasty recipes that can be used to combine these ingredients into healthy, muscle-expanding meals.

The Muscle CookThat’s where my buddy Dave comes into the picture… in fact, that’s Dave in the pic on the left and as you can see… he knows what he’s talking about.

Dave Ruel is the author of the Anabolic Cooking Cookbook,
a competitive bodybuilder,
a professional Fitness Coach and Nutritionist.

As you may have noticed, he has 3 passions in life: Bodybuilding, Nutrition, and Cooking!

He earned his nickname of “The Muscle Cook” by creating and developing Recipes and Meal Plans specific to bodybuilding and fitness that are healthy, tasty and far from your ordinary meal plans found elsewhere online!

Over the past years he has helped a lot of people get some incredible results. In fact, he’s been helping bodybuilders get shredded for bodybuilding shows, fitness models get ready for photo shoots and regular fitness enthusiasts totally transform their physiques!

Dave also told me that he’s a strong believer that bodybuilding and fitness nutrition DOESN’T have to be plain and boring and only composed of boiled chicken breasts, baked potatoes and broccoli… Nor do you have to spend inordinate amounts of time in the kitchen.

That’s right, you can have meals that are full of flavors, simple to cook and that make it easy to reach your fitness goals at the same time. What could be better?

Dave wants to show you that it’s possible to cook fast and tasty meals that will make you enjoy your fitness lifestyle a whole lot more!

If this is something that interests you I highly recommend you go check out his Newly Revised Edition of The Anabolic Cooking Cookbook. This is a product that I personally own and believe you’ll find beneficial as well.

Not only does it have over 200 mouth-watering recipes, there’s also a calorie calculator that gives you a great estimate of how much food you should be ingesting to gain lean muscle. On top of that you have muscle-building, done-for-you, meal plans that spell out exactly what to eat to hit your calorie targets. The meals plans and quick start guide really make it easy and fool proof.

If you think that sounds good then check this out: Here’s one of the BEST recipes in the whole cookbook (you’re gonna love these homemade protein bars!)

Protein bar video

Now you can stop wasting your money are junky, processed protein bars that are basically expensive candy bars and made with low quality protein and inferior ingredients. These are made with REAL food and taste a lot better!

If you can think of any “anabolic foods” I left off, drop me a comment below and share them with us. Dave’s also got some videos on how to make chicken nuggets and meat-loaf, so let me know if that’s something you’d like me to share with you.

Eat to live, live to eat!


Anabolic Cooking


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4 Responses to “The Most Anabolic Foods Known to Man”

  1. Fajar Says:

    Awesome Post warrior! Thanks for sharing and welcome back. I hope the recovery process is going as planned.

    I was wondering if I could get your advice or recommendation…
    I’m having a hard time putting on daily nutrition requirement to gain weight, so I thought of taking a gainer to help me out in that area. What do you think of the Procomplex Gainer? Here is a link on it

    It have the right amount of calories that I need to fill in for the extra daily calories intake. And from what I heard it contain quality protein as well. what your take on this? Or is there a different one in the market that I could check out. I just thought I should get your opinion on it.

    I will appreciate your response.

  2. Brandon Says:

    Hey Fajar! Everything’s going great and I hope all is well with you as well. I checked this out for you and will give you my opinion on it.

    First of all, please realize that any weight gainer is NOT the same as real food. If you care about your health, you’d do better by eating what I recommended in this blog post. I used to use a lot of different shakes over the years, yet now I stick to whole foods 99% of the time. Although I do use an organic whey protein product for post workout nutrition, as well as, taking multivitamins, fish oil, vitamin D, probiotics, digestive enzymes and vitamin C. Every supplment I take I do my best to find one that is derived from whole foods. For example, my multivitamin (VitaCode) is made from real fruits and vegetables instead of synthetic vitamins made in a lab.

    Procomplex Gainer by Optimum Nutrition is (in my opinion) a mid-grade product. I used to use Optimum Nutrition whey protein myself but recently switched over to a higher quality protein because I’ve come to believe that your standard whey proteins and gainers weren’t as good for me as I used to think. My reasoning behind this is that the proteins are NOT organic and are created from the milk of your standard factory farmed cows which are fed corn, growth hormones and treated inhumanely. Not only that but the processing these companies use kill most of the nutrients and are not the best for preserving the delicate nature of the whey protein and amino acids. They also contain artificial flavors and sweetners, are fortified with low quality vitamins and contain other questionable ingredients.

    In short, they are not the best things to be consuming. That being said, there are definitely a LOT worse products out there than Procomplex Gainer. Still, you deserve better!

    Here’s what I do to create my own high quality weight gain shake (notice that it is made from REAL food):

    1-2 scoops of plain Organic Warrior Whey Protein
    1/4 cup frozen organic blue berries
    1/4 cup frozen organic raspberries
    1 raw organic whole egg
    1/4 cup greek yogurt
    1-2 tablespoons of honey
    8-10 oz of almond milk

    Optional additions:
    1-2 tablespoons peanut butter or flax oil or olive oil (ONLY IF YOU NEED A LOT OF EXTRA CALORIES)
    5 grams creatine
    5 grams BCAA

    Even if you used Optimum’s Natural Whey protein (which is a mid-grade protein without the artificial sweetners) in place of Organic Warrior Whey you’d still be better off than using the Procomplex Gainer because of all the other whole foods in the shake. However, after doing my research and looking for a high quality, organic whey protein… I truly believe Warrior Whey is one of the best proteins on the market. Ori Hofmekler, the creator of this protein, even has the certifications to prove that they are grass fed cows and that the protein contains what they claim it does. Hope this helps with your decision! :)

  3. Fajar Says:

    Awesome! You rock man! That’s great information. You’ve convinced me already. I mean, I was already into the whole organic and whole food thing already but sometime it’s hard verifying some products out there you know. I’m slowly and surely shifting my nutrition by buying organic food when I can especially fruits and Veggies. I will definitely look into that Warrior Whey and vitamins, I’ve actually bookmarked that page…

    I guess my whole thing was trying to find something that will give me a quick calorie intake that contain high calories but I guess I should worry about the health more than wanting to put on some weight as you talked about many times here. I can instead choose the healthy alternative of putting some Mass. The healthy way is the warriors way (I will take the liberty on that:)). It’s funny how this “warrior” term keep popping up… interesting

    Thanks for sharing your homemade weight gain… definitely have to try that sometimes.

    Thanks again for taking the time and looking into that to give me your feedback. It’s speaks alot to me…


  4. Brandon Says:

    Your welcome Fajar! Glad to help and sounds like you are on the Warrior’s Path. Keep going strong. :)

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