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15 Foods That Build Muscle- Top Muscle Building Foods
Eating the right foods is just as important as training hard. It can actually determine how fast you build quality muscle. So, what I’m going to do is share with you 15 foods that build muscle. That way, you can quickly and easily build muscle mass in a short amount of time.
The top 15 foods you should eat to build muscles are:
1. Steak (red meat)- good source of protein. Steak has vitamins and other nutrients in it that are crucial for muscle growth. The fats in steak has been shown to help increase your testosterone. If you’re serious about putting on muscle, add this to your meal plan.
2. Brown Rice- great carbohydrate source. Slow digesting, which means it won’t spike your insulin levels.
3. Pasta- great source of carbs. Two cups provide about 90 grams of high-quality carbs. This will definitely help you build muscles.
4. Avocado- Helps increase your testosterone and also has other health benefits.
5. Eggs- This is a must if you are trying to build muscles. Great protein source.
6. Chicken- Lean protein. Great for anytime of the day.
7. Fruits (apples, bananas, strawberries)- Carbohydrate source. Also, fruits have many health benefits.
8. Oatmeal- Complex carb. Great for helping with carb intake.
9. Turkey- Great for lunch. Excellent protein source.
10. Salmon- Good source of protein. Salmon has omega fatty acids in it. Its a serious mass builder. You should eat this at least three times a week.
11. Cottage cheese- slow-digesting protein. Cottage cheese is a great late night snack.
12. Salad- Add olive oil and vinegar to your salad. It has alot of health benefits.
13. Tuna- Lean protein source. Tuna also has fatty acids in it. It’s great for helping with muscle growth.
14. Whole wheat bread- Great carb source.
15. Almonds- Great as a snack. Almonds have a decent amount of protein in it. It also has healthy fats in it. And is good for increasing testosterone levels.
Eating these foods is important if you’re trying to build muscle. Don’t skip meals. Make sure you eat every 2-3 hours. You should intake at least 1 gram of protein per pound of body weight per day and 1.5 grams of carbs per pound of body weight per day.
An example would be if you weighed 200 pounds, you would consume 200 grams of protein per day and 300 grams of carbs per day. This will ensure that your body is constantly in “muscle-building” mode. If you don’t intake enough protein, your muscles won’t grow.
These are the 15 foods that build muscle. Add them to your meal plan. Train hard. Drink plenty of water. And watch how fast your muscles grow.
Muscle Growth
A Shocking Protein Supplement Discovery
By Jeff Anderson
Which protein works best at building muscle? The answer will SHOCK YOU!
If you follow popular bodybuilding advice you’ve probably heard that different types of protein powders are consumed at different times for different reasons.
For example, “Casein Protein” (a very slow digesting protein) isn’t as bio-available to your muscle.
But because casein forms a solid “clot” in your stomach, it’s digested and absorbed very slowly, reportedly helping to prevent muscle breakdown over a longer period of time.
This is said to be especially effective for “hardgainers” whose metabolism may shoot right through more powerful proteins.
On the flip side, powders like “Whey Protein Isolate” are easily soaked up by your muscles but are said to best be used for times immediately after your workout.
The advantage is that you fast track the aminos to your muscles…downside has always been that it doesn’t “last” as long in your body and leaves your muscles “high and dry” unless you constantly refill your body’s amino acid reserves.
Well, it may be time to forget EVERYTHING you’ve been told!
The absolute highest bio-available protein is “Whey protein hydrolysate” and it’s like crack cocaine to your muscles because it’s digested and absorbed faster than any other protein source.
For 99.9% of the “experts” out there, that would mean you should ONLY use it IMMEDIATELY after your workout.
But a study out of the Copenhagen (Denmark) Muscle Research Center may reveal a shocking insight…
Researchers discovered that out of all of the proteins, whey protein hydrolysate not only had the highest availability of amino acids (meaning your body uses more of what you ingest)…
…but it ALSO had the highest availability of amino acids during the entire 3 HOURS after consumption!
That would make whey hydrolysate the KING of all proteins when it comes to muscle building!
Now, I’ve recently been experimenting with this new discovery.
Specifically, I’ve been working on my own “homemade” formula for an upcoming update to my popular program “Homemade Supplement Secrets”
Here’s what I’ve found from my current experiments:
1. My muscle growth has increased by about 20% while only using hydrolysate 3 times a day when compared with the same 6-week mass-gaining cycle using casein protein.
(Note: I was using my Optimum Anabolics program for this test and based it upon a 3-week “Progressive Load Cycle” followed by a 3-week “Hyper-Adaptive” cycle)
2. The whey hydrolysate powder is a bit more expensive than casein and WAY more expensive than concentrate or isolate.
(I bought 25 lbs for $239 at allthewhey.com compated with $151 for whey concentrate)
3. The powder “cakes up” much more in protein drinks and tastes almost like “plastic”…”2 Stars” on the flavor rating.
The Muscle Nerd Analysis?
20% could mean a lot more muscle for you, especially if you’re a more advanced lifter and have to fight to push your genetics further and further.
If that’s YOU, then you may want to test your own results with hydrolysate.
But for value, or if you’re not as serious a lifter, I’d say stick with whey protein isolate as it has excellent bioavailability and works well for 95% of the “Average Joe’s” out there.
