The Top 9 Muscle-Building Foods | Best Protein Sources


Eating the right diet will make you gain muscle fast. It is as simple as that. Despite how long many how many hours you spend in the gym daily, if you are not taking the right foods, you are not just going to see satisfactory results. Building muscle is a simple approach to helping you maintain a healthy body weight. This is because muscle burns more calories than fat. While building muscles, you are required to consume food that will supply energy to the body; this energy will help you to perform several exercises and also help to repair the muscle tissues so as to stimulate muscle growth quickly. This is because about 75% of building muscle fast and naturally is related to having the right diet plan in addition to having a smart weight training program. Let us take a look at 9 foods that will help you build muscles:


1. Fish

Fish contains a higher content of fatty acids, but it is still a great choice for muscle building diets. This food is preferred over red meat because of the quality of fat which is why it is important in the synthesis of protein in the muscle. Trout, salmon, and tuna are the ideal types of fish needed for building muscles.


2. Soy

Soy is a great source of protein which also compliments amino acids in meats. You can try soy snack or milk on edamame. Soybeans are rich in proteins, carbohydrates, omega fatty acids, dietary fiber, and micronutrients such as manganese, vitamin K, and folic acid.


3. Carbs (True)

This is another essential type of food to build muscle. This muscle building diet is often neglected because people assume that protein diet is the only food you need to build muscles. As a matter of fact, it is recommended that 1/2 of your die should comprise of carbohydrates. When choosing carbs, you should know about the various types available to you. You have to know how to separate the good carbs from the bad carbs. Good carbs are found in whole grains, fruits, and vegetables. Avoid bad carbs, they just store as fat and don’t help with muscle building.

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4. Chicken and Turkey

Lean meats are another high quality source of muscle building diets. These meats are healthier to eat for dieters with medical issues because they have less saturated fat. Although other forms of animal proteins are great alternatives, yet chicken and turkey are an excellent source.


5. Fats

Fat can be important for building muscles. Your body will make use of calories from fat to fix broken muscle tissues from escalated routines while building fresh muscle tissue. It is therefore recommended that you include 1/4 fats in your diet. Omega 3 fatty acids found in fish oil, nuts, and seeds are examples of good fats. It is also a good source of ketogenic diet. This is because when the body completely exhausts carbohydrate, it looks for an alternative source of energy. This is where fat comes in as it is burned off after glucose in the body is completely used up. You can even try some healthy desserts like keto pie crust.

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6. Milk

Milk is another good source of protein that helps compliment the amino acids in meat when consumed together. To build muscles, make sure to include low fat varieties of milk in the right proportion to your diet.


7. Amino Acids


Amino acids are very helpful for building muscles. They are the building blocks of proteins in our bodies and there are 20 of them found in proteins.

Humans can produce only 10 of the 20 amino acids; however the other 10, which are regarded as essential amino acids, can be obtained by taking the right foods. This is why most people interested in building muscles add amino acid supplements to their diets as it help increase their ability to develop muscles.

Some of the most commonly used amino acids in a diet for increasing muscle include: Glutamine, Creatine, Lysine, BCAA – Branched Chain Amino Acids.


8. Egg Whites

Egg white is also rich in protein. This form of protein is very efficient at muscle growth than other protein sources because it has a very high biological value. Eggs also have additional benefits as they are rich in vitamins and minerals.


9. Potassium Foods

High potassium foods like avocados, bananas, and strawberries are great nutrients that should be added to a muscle building diet. They are because they help prevent muscle cramps.


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Just to be clear, exercise alone won’t have much effect on your muscles. The right kind of diet has to be attached to enhance its effect. You can have a good start to your muscles building process by adding these foods to your daily diets. Make sure to abide by these simple and effective guidelines and be sure to add muscle quickly. Muscle building diets can help you increase the effect of working out.




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