10 Foods That Are Great For Building Muscle: The BodyBuilding Diet You Need.

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foods for fast muscle building

Be sure to read the article below covering foods for fast muscle building.

1. Beef: The Complete Protein

foods for fast muscle building

Beef can play an integral role in the muscle building process. it has an extremely high content of good quality protein, and also contains additional amino acids that are known to interact with insulin in a way that promotes the shutting of proteins from the blood into the muscle tissue – which promotes muscle growth.

5 oz serving size:

  • 340 calories
  • 38grams of protein
  • 20grams of fat
  • No carbohydrates

Beef also contains an abundance of important vitamins and minerals, including the B-vitamins, iron, and Zinc, and a substance known as Conjugated Linoleic Acid (CLA), all of which have been suggested to increase muscle growth.

2. Brown Rice: The Slow Release Carbohydrate

foods for fast muscle building

Brown rice can play an indirect, yet important role, in the muscle building process. Brown rice is high in a lower GI carbohydrate, providing us with prolonged energy throughout the duration of the day – without a crash. this energy can be used to fuel high-intensity training sessions, which is the key driver to build new muscle tissue.

100gram serving size:

  • 110 calories
  • 3grams of protein
  • 1gram of fat
  • 23grams of carbohydrates

Furthermore, brown rice has also been suggested to increase the levels of growth hormone in the blood, which can lead to increase muscle growth and fat loss.

3. Eggs: The Perfect Protein

foods for fast muscle building

Eggs are one of the most complete sources of protein on the planet. They contain a vast array of amino acids that are essential to building lean muscle tissue, while also providing the body with a host of function and immune health.

1 egg:

  • 78 calories
  • 7grams of protein
  • 5grams of fat
  • 1gram of carbohydrates

Eggs also contain a decent portion of good quality fat that has been associated with improved levels of blood cholesterol and increased health. The kicker? You need to eat the Yolk!

4. Chicken: The Lean Protein

foods for fast muscle building

Similar to beef, chicken is a fantastic source of good quality protein, which in itself is absolutely essential to the repair of damaged muscle tissue, and of course the building new muscle tissue. Chicken typically has a lower fat content than other meats which makes it a great option for those looking to put on lean mass.

5ox serving size:

  • 230 calories
  • 47grams of protein
  • 5grams of fat
  • No Carbohydrates

As an added bonus, chicken is extremely versatile and can be cooked in Huge batches, making it the perfect option for those who don’t have access to healthy lunch options at work on the go.

5. Oats: The Mass Building Carbohydrate

foods for fast muscle building

Oats are another great source of carbohydrates that registers a low GI value. This ensures a steady stream of energy is provided to the body, without a ‘sugar crash’. Furthermore, oats are minimally processed and contain a high amount of fiber. this increases satisfaction after eating, while also promoting improved gut and digestive health!

100grams serving size:

  • 389 Calories
  • 17grams of protein
  • 7grams of fat
  • 68grams of carbohydrates

Due to a high satiety rating, oats can curb hunger signals, which can also promote fat loss over time, making ideal for those trying to add lean mass and reduce fat mass.

6. Salmon: The Well-Rounded Protein

foods for fast muscle building

Salmon is arguably the most well-rounded food on this list, and when it comes to building muscle, its ability is unparalleled. Salmon contains an abundance of high-quality protein, while also providing a heap of omega-3 fatty acids. Both of these components are essential to the muscle building process.

5oz serving size:

  • 260 calories
  • 28grams of protein
  • 15grams of fat
  • No Carbohydrates

Salmon is also extremely rich in key nutrients – one of which includes . Vitamin D, a vitamin that plays a key role in the development of new muscle tissue.

7. Sweet Potatoes: The Starchy Carbohydrate

foods for fast muscle building

Of all the vegetable-based carbohydrates available, sweet potatoes are unquestioning the best of the best. they register quite low on the GI scale, meaning they provide a sustained release of energy to the body, and they are full of fiber, which can improve gut and digestive health.

1 Large:

  • 112 calories
  • 2grams of protein
  • 1gram of fat
  • 28grams of carbohydrates

Furthermore, sweet potatoes are extremely rich in both Vitamin A and Vitamin B, both of which play important roles in the body as antioxidants that can improve health.

8. Milk: The Calorie King

foods for fast muscle building

For those looking to pack on size quickly, milk is a fantastic choice that consumed at any time of the say, Milk is high in protein and contains all B essential amino acids that are required for growth and repair of muscle tissue.

1 cup:

  • 103 calories
  • 8grams of protein
  • 3grams of fat
  • 12grams of carbohydrates

Additionally, although milk does have a relatively high fat content, the fat in milk has been associated with an increased production of growth hormone, which is known to contribute to muscle growth. So there is no need to worry about that!

9. Cottage Cheese: The Dairy Protein

foods for fast muscle building

A 100g serving of cottage cheese contains 100 calories, 11 grams of protein, 4 grams of fat, and 3 grams of carbohydrate. Cottage cheese has two key factors that can contribute to the muscle building process. Firstly, cottage cheese contains a huge amount of casein, a dairy protein that is absorbed extremely slowly into the blood.

1 cup:

  • 103 calories
  • 8grams of protein
  • 3grams of fat
  • 12grams of carbohydrates

This makes it ideal to consume before bed as it will provide our muscle tissue with a steady supply of muscle building protein throughout the night.

Secondly, cottage cheese contains a heap of good bacteria that will help you breakdown and digest the food you eat, which can further improve protein absorption of other foods

10. Greek Yogurt: The Healthy protein

foods for fast muscle building

Greek yogurt, similar to cottage cheese, contains a decent amount of protein per serving while providing the body with a bunch of good quality fats. As such, greek yogurt can both increase muscle tissue, while improving the health of those muscle cells.

100grams serving size:

  • 60 calories
  • 10grams of protein
  • >1gram of fat
  • 4grams of Carbohydrates

Greek yogurt also contains a huge amount of healthy gut bacteria which can improve the function of our digestive system, while also increasing general health. This can go a long way to improving our ability to absorb food, which can increase energy and protein absorption.

These were the Top 10 foods for fast muscle building. Now that you’ve got the diet down you’ve won half the battle. Now take a look below for what exercises you should be doing to get those muscles pumped! Happy lifting.

Be sure to read the article above first covering foods for fast muscle building
Be sure to read the article above first covering foods for fast muscle building

Be sure to read the article above first covering foods for fast muscle building