Foods That Help Build Muscle Fast

Many people ask themselves the question, “can I build or gain more muscle mass with less training?” The secret here is just in nutrition.  There are certain foods that help build muscle fast. Such a diet includes a variety of complete proteins, complex carbs and healthy fats for overall muscle development and growth.

It’s a proven fact that complete proteins help in building and maintaining your muscles. Because of its high thematic effect protein, also helps in fat loss. Carbs, on the other hand, fuel your muscles, therefore making you feel packed with energy, especially when you are at the gym for a hard workout session.

High Quality Foods Build A Solid Base

A lot of people do struggle to get these foods in on a consistent basis because they are too busy or because they lack enough information. The following list 9 super foods that can help you in building your muscles fast.

Beef It Up

Eat beef.  Yes, lean beef is loaded with high-quality proteins and amino acids, among other essential nutrients such as vitamin B, zinc, and iron which help in muscle building. The proteins and amino acids from the lean beef work together with insulin in promoting muscle growth and repair. If you want to increase your lean mass then you should consider having some beef in your daily diet.

Shake It Up

Shake it up with protein shakes!  Whey protein supplements are increasingly becoming the most accepted and popular supplement for bodybuilders and physique competitors across the globe. They are sold at affordable prices and they are rich in protein.

protein shake for muscle building

If you want to increase your muscle development, then taking whey protein after workouts is the best, because your body sucks up nutrients post-training.

Also it can be very a very convenient meal, just blend, drink, and go.

You have to take note that whey proteins act as a boost thus it can be used with high quality proteins from the whole foods.

Eat Your Oats

Oatmeal has low gylcemic index (GI) value, thus it is one of the best sources of carbs for building lean and solid weight. The low GI value; aids fat loss, lowers subsequent energy intake, decreases hunger, and increases satiety in the body. In short, oatmeal enhances fat loss and at the same time preserves the muscles.  It doesn’t get any better than that!

Got Cheese?  Cottage That Is!

Cottage cheese constitutes purely casein protein. Casein protein from cottage cheese is absorbed slowly, proving protein for a longer period of time, making it perfect for the maintenance of the muscles. Cottage cheese is also one of the best sources of vitamin B12 and other important nutrients.

Whole Eggs

Eggs have high quality protein of 7 grams per egg, and the right kind of carbs known as choline.  The yolk contains half the protein among other essential nutrients required by your body.  However, the yolk contains the fat while the egg white is fat-free.

Eggs are also rich in vitamin B12 which is necessary for proper absorption and digestion of food, protein synthesis, and the metabolism of carbs and fat. By adding more egg whites to your diet plan you can build and strengthen your muscles.  As a word of caution, you might want to limit your yolks to 1-2 per 6 egg whites to manage your fat calories and overall calorie intake.

Eggs are fairly cheap and readily available and can be one the best source of foods that help build muscles fast.

The Other White Meat

Just like lean beef, chicken is another superb source of high-quality protein. Eating it helps in repairing and building your muscles.  This is a great macronutrient to include in your diet daily. Chicken is also an excellent source of leucine because it triggers muscle growth. Your best cuts of chicken would be the white meat since it’s lower in fat.

The best ways to prepare chicken are to bake it, grill it, or roast it.  Frying it in healthy oils once in a while will give it some good flavor and added essential fats.

Something’s Fishy

Tuna fish also has high protein it is rich in omega-3 fatty acids. The omega-3 fatty acid is one that triggers protein synthesis. It also protects your nervous system by helping you perform better during intense workouts.


These are green vegetables, commonly known as soybeans.  These little puppies are packed with protein.  This super food contains 17 grams of protein, and once eaten they start the process of protein synthesis to its highest gear. Vegetarians who want to build muscle mass can add edamame to their diet.


Yogurt is one of the great sources of protein needed in building muscles. This interesting food contains sugar that helps to boost your insulin level, so it can work in your diet perfectly post-training. This can be a great source of protein and carbs after a workout because it’s quick, easy, and the quick nutrient uptake will help with muscle recovery.

Putting It All Together

Quite simply, to build muscle, you need focus, discipline, weight training, and a high-protein diet with the right breakdown of complex carbohydrates and essential fatty acids.  It’s a pretty simple process when you being to add the foods that help build muscle fast.

Brock the Rock

(c) 2014

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