Everyone has their own definition of what muscle building is. Some people prefer bulking up by eating unrestricted amounts of protein and carbohydrates, while others focus on restricting their caloric intake to gain more muscle mass. While most people are aware that nutrition plays a huge role in muscle growth, it’s not always easy to know what kind of foods to eat in order to build muscle faster. Fortunately, there are a few specific foods that will have a much greater impact on your muscle-building efforts than others. By incorporating these foods into your diet on a regular basis, you’ll be giving your muscles everything they need to grow at a rapid pace. Read on to learn about 7 foods that help you build muscle faster
Eggs
If you’re protein-starved and looking to build muscle, eggs are a great source of protein. They’re also one of the cheapest protein sources out there and don’t have any hard-to-digest fats or carbohydrates. Eggs are a great addition to any muscle-building diet, but try to avoid eating too many fried or scrambled eggs. Too much fat will slow down protein absorption and cause insulin levels to spike, which can lead to water retention and bloating. Instead, eat eggs raw or in omelettes made with whole-wheat bread. A study found that men who consumed a protein-rich diet consisting of two eggs per day experienced an increase in muscle size and strength over a period of 5 weeks. Furthermore, the men in this study had less body fat while consuming less protein than the standard American diet. This emphasizes the importance of protein intake when looking to build muscle.
Supplements
Supplements can be an incredibly powerful tool when it comes to muscle building. However, like anything, they come with their fair share of risks too. It’s important to first understand that supplements are designed to be used alongside a healthy diet and workout program in order to see the best results. It’s also important to note that supplements are not a cure-all for gaining muscle. You must still do the work. If you’re not eating a healthy, well-balanced diet and neglecting your training, it’s unlikely that supplements will have an impact on your muscle-building efforts. When looking for supplements, you’ll find that there are many products designed to help you build muscle faster. These products contain ingredients such as tribex, creatine, and andro. While they are powerful ingredients, they should be used alongside a healthy diet and workout program in order to see the best results.
Beans and Dark Chocolates
Beans like black beans, pinto beans, and kidney beans are a great source of magnesium which is essential in the process of protein synthesis (the building blocks of new muscle). Studies have found that consuming magnesium-rich foods before and during resistance-training sessions can result in an increase in muscle size and strength. Beans are also a very cheap food, making them a great option for anyone who’s on a tight budget. Dark chocolates like unsweetened baking chocolates, dark chocolate chips, and dark brown sugar are a rich source of antioxidants and minerals that have been found to have a positive impact on muscle growth. Antioxidants are commonly thought of as preventing the oxidative damage that occurs when muscles are in a state of training overtraining, but recent studies have shown that they can also be used as anabolic agents.
Greek yogurt
Yogurt has long been a staple in the diets of bodybuilders, particularly those who are looking to gain muscle. Greek yogurt is a rich source of protein along with minerals and probiotics that can aid in muscle growth. You can reap these benefits by simply adding a few spoonfuls to your daily diet. Greek yogurt is also a great source of calcium that can help build and maintain bone density. This can be especially helpful for those who are looking to prevent age-related muscle loss. Although it’s relatively cheap, Greek yogurt does have a high-fat content. This is why you should be careful not to consume too much of it. If you’re looking to build muscle faster, limit your intake of Greek yogurt and instead consume other protein-rich foods like eggs and beans.
Nuts and Seeds
Many people are aware that protein is important for muscle growth, but they aren’t aware of the specific amount needed to ensure that their muscles are fully fed and stimulated to grow. The most common mistake that people make is not eating enough protein. To ensure that your muscles get the protein they need to grow, you should consume protein-rich foods like nuts, seeds, and dairy products. Nuts contain essential fats and minerals that can help build muscle and reduce body fat. Seeds like flax seeds contain essential fatty acids that have been proven to help build muscle and burn fat. Many nuts and seeds are relatively cheap and therefore make an excellent addition to your muscle-building diet. Make sure to store them in airtight containers so that they don’t go rancid and should be consumed within a year.
Conclusion
There are a number of foods that can help you build muscle faster. Among the best are protein-rich foods like eggs, lean meat, and beans, along with dark chocolates and Greek yogurt. Additionally, nuts and seeds and Greek yogurt are a rich source of calcium that can help prevent bone loss. When it comes to gaining muscle, you need to consume protein-rich foods every day. You can also increase your muscle building by consuming a diet that is low in fat and high in fibre. Moreover, you can build muscle by engaging in weight training exercises on a regular basis.