Muscle growth is a fantastic way to improve your overall health, and has been scientifically shown to help you liver a longer life. Muscle growth also improves your mental health, boosts your immune system and can protect the joints from weakening with age. In order to build strong and healthy muscle tissue, you need to be eating the right foods rich in amino acids and other key nutrients. These provide the raw materials and enzymes that the body uses to build muscle fiber and connective tissues.
In our previous & today’s article we will share with you a list of the best foods & tips in the world to gain muscle mass faster, and the fastest ways to build muscle.
Muscle Growth Foods & Tips
Freshly squeezed lemon juice and lime juice are rich in citrates which helps to flush the muscle of lactic acid. This detoxifies the blood for better athletic performance and higher energy levels. Drink this in water each day to supercharge your body for faster muscle growth and recovery.
This ancient spice helps your body to tap into its fat reserves for energy by supporting a healthy pancreas. This is one the most powerful anti-inflammatory spices for reducing pain after workouts, and building muscle faster.
This is the healthiest source of the Vitamin B complex, which helps the breakdown of protein and carbs in the body, to make energy for muscle cells. Consuming this increases muscle repair and prevents cramping and aching. B Vitamins also reduce cortisol levels (the stress hormone) which can cause muscles to breakdown if left unchecked.
Be sure to load up on leafy greens every single day to rapidly build up your musculature. Studies show that swiss chard, spinach, broccoli, arugula, beet tops, bok choy, Brussels sprouts and other cruciferous vegetables are essential for building strong muscles. These greens are loaded with potassium and trigger enzymes which convert protein to muscle, and prevent muscle breakdown with time. They also detoxify the liver and protect the cardiovascular system with exercise.
As you can see, a healthy diet is very important when it comes to building muscle quickly and naturally. Now we will take a look at some other important points which you need to be aware of if you want to seriously boost your muscle gains.
The Protein Myth
Building muscle isn’t all about protein, in fact the body doesn’t need large amounts of protein for muscle growth. Eating around 0.8 -1g of protein per pound of body weight each day is more than enough to stimulate muscle growth. The key to building muscle is consuming a nutrient dense diet, and meeting all of your macro and micronutrient daily requirements, and performing resistance training. We recommend avoiding whey protein, as this is very unhealthy for the liver. If you do use a protein powder, organic whole egg protein is the best.
When you exercise using weights and gym equipment, you add stress to the muscle which causes micro tears in muscle tissue. The body then uses the vitamins, minerals, fats and proteins from your diet to repair and grow larger muscles.
Muscle growth only takes place during recovery, so it’s extremely important to take days off to allow the tissue to repair and grow. Over training will only damage the muscles and make it harder for your body to build them back up.
We build the most muscle whilst we sleep, and recover from our exercise. This is why sleep is incredibly important when it comes to gaining weight. When we sleep our pituitary gland releases Human Growth Hormone (HGH) which stimulates growth, cell reproduction and cell regeneration in the entire body, including the muscles.
If you suffer with chronic stress, or anxiety then you may find it a slower process to gain muscle. High stress in the body releases a hormone called cortisol, which is destructive to muscle tissue. Women in particular in menopause or post menopause tend to lose muscle tissue because of high cortisol levels.
This is also common in men, you will notice that the leg muscles become thinner over the age of 50. This is also caused by high cortisol. Finding ways to manage stress is essential, we recommend improving your sleep by consuming nutritional yeast mentioned earlier. Along with Kombucha Tea and a herb called Rhodiola.
Nutrient Dense Diet
Loading up on leafy greens, healthy fats and various nutrients is important. These foods are the real builders of protein, as they feed the important enzymes in the body. Enzymes are the which convert food based protein and amino acids, into body muscle.
Insulin is another important factor when it comes to building muscle. If you have too much insulin, your cells may reject energy and protein. For this reason, you should aim to keep sugars and processed carbs out of the diet. These can cause insulin resistance which blocks energy from going into muscle cells, therefore slowing muscle growth.
Intermittent Fasting is a simply diet trick which involves eating all of your calories in an 8 hour window during the day. This spikes (HGH) human growth hormone which rapidly boosts your muscle growth.
High Intensity Interval Training (HIIT) is the best form of activity to rapidly boost this hormone, and will also help you to sleep peacefully at night, furthering growth hormone secretion even more.
There is a lot to think about when it comes to growing muscle and gaining muscle mass. Simply remember to bulk up on salad rather than refined carbs, and keep your protein intake moderate. Perform regular resistance training, and keep your stress levels down by allowing yourself extra time for sleep and recovery. In our other articles, we go into more detail on muscle growth, including the best minerals, vitamins, and tools. Be sure to read our other articles on health and fitness at the end.