Foods To Build Muscle
You train hard within the gym but you don’t grow within the gym. In fact, you do the reverse. your entire goal of working out is to break down your muscles. But the end goal is to develop them back up, huger and stronger than they were before.
And the way you do that is with the help of smart nutrition. you understand You need to give your muscles the nutrients that they need to develop bigger and more powerful.
The right foods at the right time will fuel your body with the proteins, carbs, and fats that it needs after an intense training session to pack on the solid muscle mass that you’re after.
But Without consuming enough of the appropriate foods you’re just going to be stuck wasting away your time and effort while seeing no results in the mirror.
The key to building muscle is consistency both with your training and your eating. you wanna find the best muscle building foods that you really enjoy eating and stick with them.
Luckily, the list of foods to build muscle we’re about to go over will give you plenty of variety when choosing what to eat and the best part is that these foods will not only help you gain mass but also help you stay lean.
So here’s the list of Super Foods To Build Muscle Fast-
In the absence of protein, your muscles won’t grow. eggs provide an extremely high-quality source of protein. A whole egg has 6 grams of protein.
Eggs are the best bio-available sources of protein. that indicates your body will very efficiently digest, absorb, and assimilate the protein found in eggs.
But it’s not just the protein that makes the egg a perfect food for gaining muscles. The cholesterol in the yolk also has positive benefits. it preserves muscle cell membranes and keeps testosterone level high.
Research shows that eating a whole egg provides a boost in both lean mass and strength. when buying eggs you should always go for the highest quality that you can afford.
Because better eggs will provide better nutrients and a better ratio of omega 3’s to omega 6’s.
Labels that say Natural, Vegetarian Feed and Cage Free means nothing and even an organic label doesn’t mean much. instead, you should go for a pasture-raised or free-range.
2. Chicken Breast
Chicken breast is also an amazing source of protein. 100 Grams (3 Ounces) of chicken breast contains around 27 gram of protein. it is also very best because it is very low in fat content the 100 grams of chicken breast only has just 1 gram of fat.
Research has found that Chicken breast also has a very high bioavailability of the protein. it also has some important vitamins and minerals that help in muscle building. this includes
- Vitamin B6 which helps to convert stored carbs into energy.
- Selenium Se repairs damaged muscle cells.
- Zinc Zn supports the release of muscle-building hormones.
Salmon s loaded with quick digestive protein that makes it a great choice to eat when trying to build muscle and gain weight. A 100 grams (3 ounces) of salmon provides you 17 grams of protein
It Is also a Great Source of omega 3 fatty acids this helps you achieve great muscular strength and improves insulin sensitivity which leads you to a greater protein uptake by the muscle cells says the Research.
These fats not only burnt by your body for fuel but omega 3 also promotes muscle and joint recovery which helps you keep injury free in the gym.
4. Protein Powder
You should be relying on the whole foods for most of your protein requirement,
Research says that having a protein shake right after your workout will help repair your muscles by getting amino acids directly into your cells to start the rebuilding process right away.
Protein powders are also a convenient way to get your protein in when you are in a hurry or rush. the best protein powder is the ways isolate because this has the protein volume of 90 percent.
5. Sweet Potato
A medium-sized sweet potato give you around 24 grams of carbs and grams of fibers it also has beneficial vitamin and minerals
Another thing about sweet potato is that they are really easy to prepare. you can eat sweet potato 1 hour before your workout. it will give you enough energy to perform your 1-hour workout.
Research has found that Oatmeal is a complex slow digestive source of carb which provides you energy for a longer period of time.
There are three types of oatmeal available-
- Steel-cut oats-
- Whole rolled oats-
- Quick Oats
Steel cuts are the best for muscle building because they are least processed, slowest burning and has the lowest insulin raising effect.
A cup of dry oats contains around 56 grams of carbs, 11 grams of protein, and 5 grams of fat.
Quinoa is most superior to other whole grains because it contains lysine Lys this is one of the nine essential amino acids you must consume from your diet because your body does not produce it on its own.
Quinoa has enough lysine in it we can consider it a complete source of protein. Research has shown that eating quinoa will increase levels of insulin-like growth factor-1 which is critical for muscle growth.
For a long period avocados were not popular in the bodybuilders because of their high-fat content. but we now know that the type of fat that they contain is extremely good for us. it called monounsaturated fat, and the average avocado contains around 15 grams of fat.
Many studies have shown that medium to high monounsaturated fat intake can lead to a similar amount of weight loss as what can be achieved with a low-fat diet.
Apart from that avocado is really helpful for muscle growth. Studies have shown that eating healthy fat like the ones found in avocado can boost your level of testosterone and human growth hormone and both are prime muscle-building hormones.
And an avocado will provide 60 percent more potassium as a banana. potassium assists in proper cell muscular function as a bonus avocado are also filled with vitamins and minerals and vital nutrients.
Nuts are filled with nutritional goodness that promotes muscle growth and as long as you don’t eat too many they can help you stay lean.
The best muscle building nut is Almond they are filled with vitamins, minerals, and antioxidants that help control blood sugar spike after a meal.
Almonds are also a great source of monounsaturated fat which helps to keep your heart healthy. in terms of promoting muscle growth, they are an excellent source of protein. with a handful of them will give you more protein than an egg.
They also boost your energy level with their high level of manganese and copper which fight against free radical damage to the mitochondria which is the part of your cell that creates energy
If you love almonds you can eat a handful of them once a day or you can add them side to your main meal.
10. Greek Yogurt
Greek yogurt will provide you the combination of fast digestive whey and sow digestive casein protein.
Research done on Baylor University shows that the combination of whey and casein is the best combination to increase lean muscle mass.
Greek yogurt also contains vitamin D Which helps the body to absorb calcium and phosphorus. calcium helps your muscles contract your muscles forcefully and phosphorus helps make ATP also known as adenosine triphosphate which is the body’s main energy source for lifting the heavyweights.
Now you have to make sure that greek yogurt you’ll eat must be unflavored, you can add fruits to make it flavored.
Add all these foods into your diet diet to build muscle faster. and make sure to do resistant training with it.