Best 10 foods to build muscle mass fast

One of the topics most searched by athletes who seek to increase their weight and get consistent and prominent muscles are the topics of foods that help increase muscle size quickly.

In this article about the 10 best foods to increase muscle size quickly, we will talk about the top 10 foods that every athlete who wants to get bigger and stronger muscles quickly should include in his diet, and we will talk about the recommended amounts!

Best 10 foods to build muscle mass fast

Top 10 foods to increase muscle size fast

Eggs and chicken for muscle gain

Building muscle and increasing its size needs to provide the body with an abundant and sufficient amount of protein as the primary source and first component of cells and tissues in the muscles.

 When talking about natural foods rich in protein, the first two names we always hear are chicken and eggs!

In one of the American studies conducted on athletes eating eggs, the study concluded that eating whole eggs, that is, the yolk and white, achieved a response of 40% more than the response that you get from eating the yolk alone, and that eggs are rich in protein and leucine, an amino acid necessary for muscle recovery and recovery. after the training.

Some people prefer to eat egg whites alone because the yolks contain a higher fat content, so they want to get the intense concentration of protein found in the egg whites.

Chicken is very rich in protein and it must be cleaned and the skin and fat removed from it. The chicken breast in particular is the most useful part for sports players, bodybuilders, weightlifters and all sports that seek to increase muscle size.

Each 175 grams of cooked chicken breast contains 55 grams of complete protein and only two grams of saturated fat, and chicken breast contains a high percentage of selenium, which protects cells from damage caused by exercise. Chicken breast contains very important vitamins for the body, such as B, B6 and others.

Fish and tuna to increase muscle size

On average, fish contains 20 grams of protein per 100 grams of fish, and this explains why athletes who want to increase muscle size quickly focus on seafood and fish, especially salmon.

Fish, in addition to being rich in protein, provides the body with very good amounts of omega-3 acids, EPA and DHA, which treat inflammation in the body and have health benefits for all people and more focused on athletes who want to build athletic bodies and increase muscle size quickly. [2]

A strong option is also canned tuna, which is very convenient for daily eating and is also a convenient cost to get a daily meal of tuna for iron players, bodybuilders and athletes in general. Tuna provides the body with 27 grams of protein per 100 grams of canned tuna, which is an important source, quick to prepare and relatively inexpensive on a daily basis. However, a lot of it is harmful to the body because tuna contains mercury, which causes damage to the body in the event of an increase in its proportion.

What is distinguished in fish in general is that it helps in the process of getting rid of excess fat in the body and improving metabolism in the body. We mentioned salmon and tuna because they are the richest in protein and quick-impact benefits in increasing muscle size quickly, but all types of fish are useful and important and have an effective role in increasing muscle size quickly and achieving benefits Other health.

Benefits of oats and milk to increase muscle mass

Of course, building muscle does not depend only on protein alone! The body must be provided with quantities of carbohydrates, provided that they do not exceed the need for muscle building; Because the excess of carbohydrates will be stored in the body in the form of excess fat distributed in the body.

And speaking of carbohydrates, the best natural option to get them is oats! Among the advantages and benefits of oats for bodybuilders:

Providing the body with the necessary amounts of useful carbohydrates, which help in increasing muscle size quickly.

Providing the body with good and important amounts of natural fibers

It increases satiety

Helps reduce the feeling of hunger

Helps reduce subsequent energy consumption

Fat loss

Milk is also very necessary because it contains a large proportion of calcium and protein, which are essential in building muscles and increasing their size quickly, and the protein in it is in two forms:

Fast absorbing protein.

Slow absorbing protein.

According to many studies, eating milk with oats without using sugar or artificial sweeteners is very beneficial and has a significant effect on the rapid increase in muscle size for athletes, especially when eating milk and oats after completing exercise for an hour and a half to two hours.

Meat and lentils for bigger muscles

Red meat helps in increasing muscle size quickly because it contains a good percentage of protein, but the body must be provided with iron and zinc with it to get the best result in increasing muscle size quickly.

Beef is rich in protein, amino acids, vitamins, creatine, and saturated fats, in addition to supporting a healthy testosterone level and very beneficial monounsaturated fats to ensure a healthy heart.

Studies have shown that eating red meat relieves anxiety, tension and nervousness, which are necessary factors to obtain larger muscle size as soon as possible because the body needs nutrition, sleep and psychological comfort, and the imbalance of any of these three elements will stand in the way of achieving the athlete’s goal in increasing muscle size and building a strong and healthy athletic body .

The alternative option for some and supplement for athletes is lentils, as lentils are rich in proteins and may be substituted for meat, but the best is to eat them during the diet of the average person and for athletes, especially those who want to increase muscle size quickly.

Sweet Potato and Pineapple 'Healthy Sweetener for Athletes'

Sweet potatoes are rich in vitamin A, potassium, copper, folic acid and pantothenic chickpeas. They are a rich source of energy, and all these elements make them very useful in the process of increasing muscle size quickly for athletes, especially when eaten after exercise. It is also richer than bananas with 28% potassium.

Sweet potatoes must be distinguished from starchy or salty potatoes, especially fried ones. Anything fried will not help in increasing muscle size, but on the contrary, it will contribute to increasing the fat accumulated in the body. It is recommended to boil sweet potatoes and eat it after exercise.

Pineapple is also one of the very useful fruits on a health and sports level. It contains a protein-digesting enzyme called bromelain, and this enzyme works to reduce muscle inflammation and a pineapple can be eaten as a useful meal after completing the exercise.

Nutrition tips to increase muscle size properly

Here we come to a set of tips and guidelines that promote rapid muscle gain when eating the foods we talked about in this article:

1. Pay attention not to exaggerate or overeat when eating foods that increase muscle size quickly! Excess always makes the body store excess amounts of its needs in the form of accumulated fats that may be difficult to get rid of quickly.
2. To determine the appropriate quantities, the athlete must start calculating the calories that the athlete needs in his day and based on them he can determine the most appropriate quantities for his needs and achieve the desired: whether he wants to gain weight as a whole or increase muscle or lose weight or get rid of fat or increase muscle and get rid of fat together.
3. Nutritional supplements are useful in some cases: their name is supplements and not primary sources to get the need for protein, carbohydrates and healthy fats, so focusing on the diet and foods that a person eats is the basis.
4. Foods that increase muscle size quickly are not limited to those mentioned in this article only: we have mentioned the most important and most available and saving sources for the athlete, but you must obtain healthy and moderate nutrition and provide the body with all the elements it needs.
5. Drinking water is necessary: ​​Water should always be drunk for the average person and the athlete who wants to increase the size of his muscles, as well as those who want to get rid of fat or excess weight. Water is very important for the body in general and in all cases, and the average amount that should be drunk per day is 3 liters.
6. Increasing muscle size quickly is not magic and requires perseverance in exercising, obtaining integrated healthy nutrition and sleeping sufficient hours, not less than 6 hours!
7. To increase the size of the muscles, you must focus on the exercise and increase the weights continuously.
8. In the event of an allergy to a particular type of food, the body must be provided with nutritional quantities by finding another alternative.

Sources and references

Annie Hayes article “The 23 Best Foods for Building Muscle” Posted at menshealth.com, reviewed on 6/8/2020.

Grant Tinsley's article “Twenty-six Foods That Help You Build Lean Muscle” at healthline.com, revised 6/8/2020.

Wayne Griffins article “Top 10 Foods for Gaining Muscle Mass” posted at breakingmuscle.com, revised 6/8/2020.

Michael Rodio's article "Men's Journal Guide to the 30 Most Important Muscle Building Foods" Posted in mensjournal.com, revised 6/8/2020.

Article “The 23 Best Foods for Building Muscle” Posted at timesofindia.indiatimes.com, reviewed on 6/8/2020.