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.
Muscle Growth Foods & Tips
In 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.
Consume 3 whole eggs after a workout to rapidly speed up muscle growth. Eggs are rich in protein, vitamins and natural fats. They contain all 9 essential amino acids that the body uses to build muscle fiber. Only consume pasture raised, organic eggs as these contain more nutrients.
Extra virgin olive oil should be a staple part of the diet for anyone who wishes to build muscle. It is rich in healthy monounsaturated fats which boost muscle protein synthesis, helping your muscles to recover and grow after weight lifting.
We build the most muscle tissue whilst we sleep, as we recover from our training. Eating cottage cheese at night time helps to release amino acids into the blood and muscles through the night. It is packed with casein protein which digests slowly for muscle growth and also provides compounds that boost your immune system.
Eating 1 bell pepper per day is enough to meet your Vitamin C requirements. Vitamin C is a powerful antioxidant that helps you to make anabolic hormones for muscle growth such as testosterone. It also helps to form collagen for faster growing muscles.
Wild caught salmon is one of the most balanced foods, with the perfect amount of fat and protein. The omega 3 fatty acids in salmon boost protein synthesis for bulking up muscles. Omega 3 is also anti-inflammatory which speeds up the muscle growth process.
Bone broth is by far one of the best drinks you can consume when building muscle. It is the richest source of collagen and amino acids in the world. Drinking this reduces inflammation and speeds up recovery time after a workout.
Adding fenugreek seeds to salads helps your muscles to grow at a faster rate. They contain saponins which help to regulate hormones like testosterone for muscle growth.
Apple Cider Vinegar
Drinking 1-2 tablespoons of ACV in a glass of water with meals, is one of the best ways to absorb more nutrients by strengthening the stomach. This naturally boosts energy levels, muscle growth and reduces aching and pain from workouts.
When building muscles, the body needs certain minerals and vitamins. These feed the enzymes that convert your food into muscle. Enzymes are the bodies that convert food fuels into tissues. Avocados provide an enormous amount of potassium, which helps the cells to absorb protein. The healthy fats in avocados also boost ‘growth hormone’ which triggers muscle growth.
Many professional athletes consume only 80-120g of protein per day and have very large muscles. Surprisingly, the body doesn’t require enormous amounts of protein. The best muscle builders eat lots of leafy greens such as Kale on a daily basis. This is packed with plant-based nutrients that help the body to synthesize protein for muscle growth.
A healthy red meat which is also a rich source of Vitamin B6 and B12. Beef is excellent in the development of healthy muscles growth and provides energy to the body. It is also very high in iron which supports blood cells in transporting oxygen around the body. Iron can stimulate cell growth, especially in muscle tissue.
Shellfish like oysters, crab and mussels are rich in minerals including Zinc. This boosts the testosterone hormone which is very important when building muscle. It acts with nuclear receptors in DNA which triggers protein synthesis and increases mussel growth hormone.
Avoid alkaline waters as these can cause problems with the Ph levels of the blood. We recommend consuming BPA free mineral water preferably from a volcanic source. This water is loaded with trace minerals that are essential for hydration and gaining muscle mass.
We recommend consuming grass fed beef liver to supercharge your gains and boost muscle mass. Liver is loaded with Vitamin A and other essential nutrients needed to build muscle tissue. It is also an amazing source of protein and CoQ10, which reduces muscle fatigue during exercise.
Dark berries provide important antioxidants that the body needs to grow and repair tissues. The darkest berries like blueberries and blackberries provide anthocyanins. These are anti-aging phytochemicals which help blood flow to the muscles, enhance metabolic performance and reduce muscle fatigue.
All body builders are familiar with chicken breast as a source of protein, but did you know that eating conventional meat can cause inflammation? Switch to grass fed, pasture raised chicken as this contains much higher amounts of omega 3 fatty acids, to help your muscles grow faster and with less pain.
Walnuts are a great source of plant protein, and nutrients that improve brain health. Iodine and selenium in walnuts also helps to balance thyroid hormones when exercising, for promoting an overall clean, lean and healthy body. Pecans and pistachios are also excellent.
Greek yoghurt is a fermented dairy product which contains double the amount of protein than regular yoghurt. This feeds friendly bacteria in the gut which have many health benefits, for better digestion and absorption of amino acids and fiber.
Part 2 of the article will will be coming shortly….!