A healthy and balanced diet plan is essential to provide the body with essential nutrients for building muscles. Basically, building bigger muscles involves weight training, adequate sleep and rest, and a good diet rich in protein. Muscle strength exercises are necessary if you desire to add more muscle mass to the body frame. Generally, regular workouts will promote the muscles to grow bigger, but vigorous workouts alone won’t get you to your aim. Eating the right foods is also necessary. The foods you consume for meals, snacks and instantly after workouts have a big impact on how the muscles are building. Including foods that contain protein, healthy fats and healthy carbohydrates in the diet is a great way to lose fat and build muscles. We, the Healthy Guide site, are here to share with you some foods to build muscles fast. Let’s get started!
Top 15 Foods To Build Muscles Fast You Should Know
1. Foods to Build Muscles – Milk
Milk contains whey and casein proteins, so it is one of the good muscle foods. Casein protein is digested gradually, giving the body a stable supply of smaller quantities of protein for a longer time. Whey protein, on the other hand, is absorbed into the bloodstream and broken down quickly into amino acids. In addition, it is full of minerals and vitamins, good fats and carbohydrates that the body need to build muscles. Moreover, milk helps to keep your body hydrated because it is an electrolyte. After each workout, you should consume one glass of skim milk.
The best foods to build muscles must include eggs. Egg yolks are a storehouse of vitamins, such as A, E, K as well as a range of B vitamins such as B12, folic acid and riboflavin. All these nutrients are necessary for enhancing your metabolism as well as turning fat into energy. The protein in egg whites is a vital building block of muscles. They comprise of high-quality protein with 9 essential amino acids required for optimal muscle building and recovery, and valuable minerals such as calcium, iron and zinc. It is advisable to eat 1-2 eggs every day to build muscles and keep healthy. Eggs can be cooked in several ways such as boiled, pouched or scrambled.
3. Wheat Germ
Wheat germ is also one of the top foods to build muscle because it is a powerful source of protein and rich in good carbohydrates as well. Besides, wheat germ also contains octacosanol, which helps to increase muscle endurance and strength. Prior to starting your high-intensity workout, you should take wheat germ half an hour, if you want to gain its full effect.
4. Foods To Build Muscles – Chicken Breast
Chicken breast is also considered among the wonderful foods to build muscles. It also contains many nutrients such as niacin, iron, vitamin B6, selenium and zinc, all of which help to build muscles effectively. Besides, it’s packed with lean protein that is easily synthesized to help to repair muscle tissue as well as other cells damaged during exercise. You can cook chicken breast in the form of baked, roasted, grilled, soup or salads. Remember to consume it without the skin.
When looking for the best foods to build muscle, you should not skip apples. Apples are a great post-workout snack and contain fiber, carbs and electrolytes as well. The skin comes with many phytonutrients that are required by the body. Besides, they are low in calories and sweet in taste, so they work in controlling cravings.
Spinach is considered as one of the best foods to build muscle. A 2008 study conducted by researchers at Rutgers University found that spinach contains the phytoecdysteroids that help to raise muscle growth up to twenty percent. Plus, spinach is rich in iron content, which is vital muscle building. In addition, spinach comes with the calcium that helps to relax the muscles to inhibit cramping during training. Amino acids and L-glutamine present in this green vegetable that are vital for efficient muscle contractions. Moreover, it helps to increase your metabolism rate, burn more fat and boost your energy level as well. You should have raw spinach salad or juice to help to build muscle and maximize nutritional value. You can also lightly steam the leaves and later use them in sandwiches.
7. Foods To Build Muscles – Flaxseeds
Basically, flaxseeds contain a lot of nutrients that are vital for building muscle and losing body fat as well. Flaxseeds help to reduce inflammation thanks to its rich healthy omega-3 fatty acids. When building muscle, lowering inflammation in your body is also important. Plus, they help to increase stamina and boost energy because they are a rich source of fiber. Besides, they contain complete protein, having all the essential amino acids, which are required by your body. You should grind the flaxseeds to obtain the optimum benefits out of them. You can take 1 tbsp of ground flaxseeds with milk or yogurt before going to sleep. You can also eat flaxseeds in the form of salads, soups, cereals, smoothies and protein shakes.
If you are looking for the best foods to build muscles, you should not miss legumes in your diet.
Legumes help to build muscles because they are full of protein, fiber and complex carbohydrates. Fiber aids in use and absorption of various nutrients while protein helps to build and keep maintain muscle strength. Complex carbohydrates give you energy for working out. A few of the common legumes are pinto beans, navy beans, kidney beans, lima beans, chickpeas, black beans, black-eyed peas and lentils as well. You can eat them in salads or soups.
9. Foods To Build Muscles – Bananas
Bananas are a great food to eat right prior to a workout because they are rich in potassium, glucose, and easily digestible sugar as well. They will prevent muscle cramping. Plus, they will supply energy throughout your regimen thanks to their low glycemic index. So, you should not pass this wonderful fruit when looking for the top foods to build muscles.
Almonds are also another healthy choice to build muscles. Almonds contain the protein, vitamin E, and fiber, which are beneficial for the muscles. In addition, they have energy-boosting copper and manganese. Besides, almonds contain the powerful antioxidants that help to combat free radicals and recover faster from your workouts. Almonds may also help you to burn fat and reduce the risk of heart disease and high cholesterol. So, to build muscles, you should eat 1-2 servings of almonds a day. A serving is an ounce (24 almonds or 1 handful). Dry roasted or soaked almonds are the best options. Don’t eat fried almonds and don’t overconsumption because many almonds can really increase the caloric intake.
11. Brown Rice
Instead of white rice, switching brown rice is a healthier option because brown rice has less sugar and fat than white rice. In addition, it’s high in GABA (The gamma – aminobutyric acid), which boosts the growth of hormones in the body. In fact, it’s also one of the best foods to build muscles.
12. Foods To Build Muscles – Sweet Potato
Sweet potatoes contain high fiber, vitamin and potassium content, so they are also considered as one of the great foods to build muscles. They can be used as a good post-workout snack. Besides, they are full of carotenoids, iron, magnesium, copper, and quercetin, as well as vitamins C, E, D, and B6, which are vital for a healthy body. Apart from that, they help to control appetite, maintain healthy digestion and burn fat thanks to the presence of fiber in them. Furthermore, they replenish the glycogen stores post a workout because they are rich in complex carbohydrates. So, you should eat grilled or roasted sweet potatoes after intense workouts.
Fish, particularly salmon, is also considered as one of the top foods for to build muscles. Salmon can help you to burn fat and build lean muscle because it consists of chain omega-3 fats DHA and EPA, B vitamins as well as high quality protein. Moreover, it helps to lean muscle building, recovery and repair due to its other nutrients such as selenium, magnesium, calcium and iron. It’s recommended to consume some grilled salmon with green vegetables or a salad once or twice per week. If possible, you can opt for wild salmon. You can also have a fish oil supplement if you do not like fish.
Lean beef is also beneficial for building muscle mass because it is the best sources of iron, zinc, B-complex, and creatine as well. Even lean red meat comprises of some fat, but our body needs a few of this fat in producing testosterone, a hormone important for strengthening and building muscles. Furthermore, some fatty acids housed in beef are great for the heart. Beef has a lot of protein, yet it is not full of calories. So, beef is great for those who want to grow muscle mass without adding body fat.
15. Foods To Build Muscles – Quinoa
Quinoa is also an ideal food to build lean muscle because it is low in calories and high in protein.
Besides, quinoa is high in riboflavin, fiber, calcium, iron, vitamin E, phosphorus, potassium, magnesium, folic acid as well as beta-carotene. Moreover, quinoa comes with the ecdysteroids that stimulate increased muscle mass and reduce fat mass. Last but not least, it is cholesterol free and gluten free. Quinoa is easy to cook and tastes great as well. You can include quinoa in your salads and soups and cook it with green vegetables and meat. After your workout, try to eat quinoa to help build muscle well.
Together with these foods, you also need to drink more water all the day because hydration is a vital part of building muscle. Your muscle tissue is generally made up of around 75 percent water. So, keeping the muscles hydrated will help to increase strength, aid proper digestion and maintain energy levels. So, to aid in building muscles, you should add some of the above-mentioned foods in your diet. For more articles, please visit our main Foods page. If you have anything to ask about the article today, feel free to leave your comments and questions below!