When you are looking to build muscle there are really only 3 things you need to concentrate on. Am I exercising enough? Am I sleeping enough? Am I eating enough?
If you can answer “yes” to these three questions then you are most certainly on your way to the body you want. The only variable now is, how long will it take to get there? We all want to get there sooner. One way we can expedite the process is to make sure that the things we are eating are the most beneficial to our muscle building efforts. That’s why I have put together this list of 7 of the best foods to help you build muscle fast. Enjoy!
1. Whole Eggs
Eggs are a cheap source of protein. You can buy a dozen at the grocery store for only a couple of dollars and pack a huge amount of protein into your diet. They are also fast to make, and can be eaten for a quick snack, or as part of a full meal. Make sure to eat the yolk though, that’s where almost half of the nutritional value is.
Besides the fact that Salmon is another great source of Protein, it can help you fit Omega 3 into your diet. Omega 3 has been proven to help your body combat all sorts of diseases ranging from diabetes to heart disease. Even a man’s man wants a little break from red meat once in a while, and salmon can be the perfect choice to fill that gap.
Spinach is one of the most vitamin packed veggies you can eat. For the purposes of building muscle through weight lifting, spinach will help prevent muscle and bone loss so that you can keep those hard earned gains from your trips to the gym. This is a must have in any serious weight lifters diet.
4. Steel Cut Oats
This is part of the essential breakfast for anyone trying to gain muscle. They are absurdly cheap and pack a punch in both protein and fiber. They are the perfect meal to start your morning. Go pick up a huge sack for a couple of dollars and you have yourself a great muscle building breakfast for the next month. Add some milk to increase the protein and calcium for maximum effect.
5. Sunflower Seeds
One of the best things to snack on while you recover from your daily work out. These little guys are high in protein and can be taken on the go to keep your energy levels up throughout the day. It is important to eat continuously in a moderated quantity when muscle building, so these can help fill the holes in your schedule.
Whether you are a fan of veggies or not, you will love the nutritional benefits of broccoli. High in Vitamin C it has more per serving than an Orange and perhaps more importantly it has a high amount of Folate per serving. Folate helps your body in the production of new cells, which is exactly what you are trying to do while you build muscle. The more cells you can build and maintain, the faster you will see your results. Dark greens will help you in this department.
Milk is the perfect drink to add to any of these foods to really fill out the protein and calcium categories that your body needs. Don’t worry about getting fat free milk since you will be working off the fat that you are taking in when you exercise. A little fat is a good part of a balanced diet, and natural fat is much, much better than any sort of processed fat.
Add some of these 7 foods to your diet and watch your muscle gains start to increase. Diet, rest, and exercise. Those are all you need. Make sure you are optimizing all three categories and you will be able to achieve your goals in no time.
What foods would you add to this list? Let me know your favorite exercise oriented food and why you love it in the comments?
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