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17 Muscle Building Foods (BULK UP FAST!)
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- Опубликовано: 19 авг 2024
- These are the 17 best muscle building foods that are great for both men & women looking to gain muscle. This is also great for skinny guys to learn what kind of a diet to eat to build muscle fast. Not only will you learn how to eat to gain weight, but you'll also burn fat and stay lean. Enjoy! Hope it helps
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Timestamps:
Eggs - 1:08
Lean Beef - 2:06
Shrimp - 2:39
Chicken Breast - 3:04
Salmon - 3:34
Pork Tenderloin - 4:10
Protein Powder - 4:30
Tuna - 5:00
Sweet Potato - 5:42
Quinoa - 6:08
Oatmeal - 6:32
Apples - 6:57
Blueberry - 7:20
Nuts - 7:59
Beetroot - 8:50
Greek Yogurt - 9:25
Avocado - 10:05
You train hard in the gym but you don’t grow in the gym. In fact, you do the opposite. The whole goal of working out is to break down your muscles. But the end goal is to build them back up, bigger and stronger than they were before. And the way you do that is Through smart nutrition. you see You need to give your muscles the nutrients that they need to grow bigger and stronger. The right foods at the right time will fuel your body with the proteins, carbs and fats that it needs after a hard training session to pack on the solid muscle mass that you're after. But Without eating enough of the appropriate foods you’re just going to be stuck wasting away your time and effort while seeing no results in the mirror. So Today, I’m going to share with you the 17 best foods to build muscle fast. Before, we begin, though, keep in mind that there...
Research
(1). Research shows that eating whole eggs provides a boost in both lean mass and strength.
academic.oup.c...
(2). Beef is a great muscle building food because of its high protein, cholesterol and saturated fat count, all of which help increase testosterone levels
www.ncbi.nlm.n...
(3) Shrimp is very nutrient dense while being relatively low in calories, making it ideal for lean muscle growth
nutritiondata....
(4) It also contains some important vitamins and minerals that promote muscle growth
nutritiondata....
(5) This will result in greater muscle strength and better insulin sensitivity, which leads to greater protein uptake by the muscle cells
www.ncbi.nlm.n...
(6) A serving of tenderloin will also give you a third of your daily requirement of Vitamin B2, which helps to digest protein
www.ncbi.nlm.n...
(7) a protein shake right after your workout will replenish your muscles and get amino acids directly into the cells to start the rebuilding process straight away
www.ncbi.nlm.n...
(8) Research has found that omega-3 promotes leanness, improves heart health and slows down the loss of muscle that naturally happens as we grow older
www.ncbi.nlm.n...
(9) A medium sized sweet potato will give you 24 grams of carbs, 4 grams of which are fiber. It’s also packed with vitamins and minerals.
nutritiondata....
(10) Research has also shown that eating quinoa will increase levels of insulin like growth factor-1, which is critical for muscle growth
www.ncbi.nlm.n...
(11) Oatmeal is a complex, slow release carb that will provide you with a long-lasting source of energy (11)
www.ncbi.nlm.n...
(12) Apples contain polyphenols which increase muscle strength and endurance
www.ncbi.nlm.n...
(12.5) Free radicals may cause damage to muscle cells
www.ncbi.nlm.n...
(13) Research also shows that blueberries help to increase post workout recovery
www.ncbi.nlm.n...
(14) They’ll also boost your energy levels thanks to their levels of manganese and copper, which fight against free radicals damage to the mitochondria, which is the part of your cells that creates energy
medlineplus.go...
(15) Betaine has been shown to bolster muscular strength and endurance
www.ncbi.nlm.n...
(16) Research done at Baylor University shows that a combination of whey and casein is the best combination to increase lean muscle mass
baylor-ir.tdl....
(17) Studies have shown that eating healthy fats like those in avocados can boost your levels of testosterone and human growth hormone, both of which are prime muscle building hormones.
www.ncbi.nlm.n...
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1. EGGS
2. LEAN BEEF
3. SHRIMP
4. CHICKEN BREAST
5. SALMON
6. PORK TENDERLION
7. PROTEIN POWDER
8. TUNA
9. SWEET POTATO
10. QUINOA
11. OATMEAL
12. APPLES
13. BLUEBERRY
14. NUTS
15. BEETROOT
16. GREEK YOGURT
17. AVOCADO
Thanks you!!😀
You don’t know how happy I am that tomato’s aren’t on this list.
Sergio Corona you a real one
Kh Kh you eating it raw?
Thank you
Timestamps:
Eggs - 1:08
Lean Beef - 2:06
Shrimp - 2:39
Chicken Breast - 3:04
Salmon - 3:34
Pork Tenderloin - 4:10
Protein Powder - 4:30
Tuna - 5:00
Sweet Potato - 5:42
Quinoa - 6:08
Oatmeal - 6:32
Apples - 6:57
Blueberry - 7:20
Nuts - 7:59
Beetroot - 8:50
Greek Yogurt - 9:25
Avocado - 10:05
What a goat
Thank you!
I think you dropped this👑👑
No bananas???????
Legend
The mitochondria is the powerhouse of the cell.
Thanks chubbyemu :)
Dude im actually learning about this in science right now
@@narni5705 what grade are you in? I learned that in 7th
Jaz Barkly same
Jaz Barkly yeah same I’m in the 7th grade right now
This was one of the most helpful, informative, and straight-to-the-point videos on muscle-gaining nutrition I've seen yet. This is great work, helping many! Thank you for putting this together.
Let's take a second and acknowledge the amount of work and editing put in this informative video. New subscriber.
He googled "best food for muscles" and read the list out loud. Then added a looped music track. What.
@@Kira-qc4qi LOL
Maybe back in the 80's
@@Kira-qc4qi yeah but he gave us more information.
Right on
Thank you. Straight to the point, no BS as others
I love how he explains all the foods very well
didn’t know Otamendi had a youtube channel
LOL
Lmao
Hahahaha lol
inspired from Aguaro
🤣🤣🤣🤣🤣🤣🤣🤣🤣
Some of these people are so rude. I personally love your videos. You go into great detail and explain and I'm very grateful for that. I've been on a body building diet for a long time and was just learning and getting tired of the same things and thanks to you I'm going to switch it up a little. Great job and so glad you made this video...
As a bioscientist, I love this video and I commend you on your exemplary research on the topic! Excellent job!
change the "i" to a "r"
@@KingOfKingz911 what?
@@jinxhead4182 broscientist
@@KingOfKingz911 Lol, I so didn't get that. Good joke xD
@@jinxhead4182 thanks man, are you really a bioscientist, cuz thats a really cool profession
This guy always speaks the truth he doesn't promote any product 🖤. Thanks brother love from sri lanka... ❣️
The knowledge ❗❗❗ 0 fillers. 100% straight to the facts. Much appreciated. Also would you be able to do a video on the best way of preparing these foods
Rocky drinking them raw eggs, still a legendary scene
@Jake Watson wtf man? 😂😂😂
@Jake Watson no dude but where did that comment come from? 😂
@Jake Watson ohw oke hahaha
Gaston!
I do the same
Imagine having all these items at your home.
I can neither cook or afford it. So I cannot imagine
vikrant sharma How blessed we all are to even have none of the items on here.
I do it's not expensive 🔥🔥💪👌
Jennifer Malvo Alhamdulilah
@@jennifermalvo6563 in india it's very expensive
I always thought dieting is expensive and 'healthy' food costs a lot. Little did I know. I got my diet plan from Agoge Diet and I was able to select foods that fit my budget.
This video is so clear, please keep on. Support!!
Really noticed the slick editing in the video. NICE!!
*Talks about Blueberries... then shows a clip of Aliens destroying humans..* ✅😂
🤣🤣🤣🤣🤣🤣
😂ROFL
😂😂😂
You just made my next grocery list
Bahaha same
SAME
u still stickin with it?
Same here 🖐️
Wait there's a world outside room?
Excellent videos mate, learning heaps from your excellent tutelage!
Great Content! explains why and how each food functions, ties everything in to makes sense as well as a good organic chemistry lesson, Well done!
I like how he did this video. Very informative but quick and simple!
Bulk shake/Breakfast (Twice a day if dirty bulking)
4 raw eggs
Oats
2 tbs peanut butter- about 200 calories
3 tbs extra virgin olive oil about 300 calories
50 cent honey bun- about 10g protein and 600 Calories
This is why I love this channel. Straight to the point, tons of information backed up by science, and even extra added info per food. Great work!
I learned a lot , i recommend watching this
Allergic to beef and shrimp and can't eat pork - but the rest of the information is superb.
Already put the following together once I completed shredding;
Breakfast
EGGS + AVOCADO / OATMEAL + BLUEBERRY
Snack
APPLES / NUTS
Dinner
CHICKEN BREAST / SALMON / TUNA + SWEET POTATO/QUINOA + BEETROOT
Nitric oxide (salad)
Spinach, kale, pomegranate.
My daily diet intake.
For fats and protein - Eggs, natural yogurth, salmon, chicken, pecan nuts and avocado.
For vegetables - Broccoli, spinach and sometimes peas.
During the cold months of autum and winter, I drink home made bone broth. Which I mostly make from the bones of the chickens I eat.
Oh, and an apple a day.
This is the type of video I like, it said what and why well explained it, I like it!!
you are a source of wisdom bro..thank you!
Sir lots of love from INDIA 🇮🇳!
My favorite workout nut is basta nut. It will help you feel amazing and has 0 calories. 10/10 recommend.
my favourite is the classic post-nut clarity. It has 0 calories and also makes you smarter
I was really ab to look that shit up
@@Ppalear lmao 😂
You provide the best informations for muscular development. Thank you
Sweet potato, almonds, banana, apples,tuna, beetroots, Greek yoghurt
Sardines is great for gains. They are packed with protein.
Wow
I’m going to add all of these foods together in a blender and turn into the Incredible Hulk!!🤣🤣🤣
I actually do that, did it for 3 weeks and got pretty big (muscles) but took a break from it cause I was tired of having the hot poops
@@darklight4889 what foods did you add together?
@@romanempire9818 2% milk, blueberries, whey protein, oatmeal, walnuts/almonds, banana, avocado, and peanut butter. Drank it twice a day along with regular meals, if you plan to do this I suggest a little milk but mostly water, with milk it’s super thick, water it is thinner and easier to drink.
@@romanempire9818 just a far warning drinking this caused me to bloat super bad to the point I felt like a chick on her period and I had the worse gas and hot poops.
@@darklight4889 could I text you on Instagram I need help with bulking
This is exactly what I need, thank you so much!
Instructives! Thank you!
Great video!
Thanks!
Thank you Max! Appreciate this advice.... will be following your channel from here on out!
you forgot steroids and banana
bananna's have too much carbs
um arent carbs a good thing if you're trying to gain mass..
@@jackcalisthenics6579 if you want chubby flab instead of muscle then yes
Jack_The_Masochist_Kelly MMA carbs are great if you’re a skinny guy like me trying to put on mass
Jack_The_Masochist_Kelly MMA I don’t know who taught you that complex carbs are bad. Reevaluate nutrition.
This is one of the best channels for health and nutrition on RUclips. Thank you
So glad I subscribe to this channel. Is been helping me alot thanks man !! For this videos 🤘🤘🤘💪👌
7:30 “They also cause an other range of unwanted problems”
Such as an alien invasion
Right as he said that in the video is the very moment I read your comment, lol well done, well placed, perfect timing.
😭😂😂😭bruh
hate when that happens
hahahahahah lool
😂😂😂😂😂😂
How about a diet plan for someone who is
1. Allergic to seafood
2. Picky eater
3. Dont eat veggies
4. Lactose intolerance
Dairy isnt mandatory for this you are able to eat a carnivorous diet which will create ketones in your body in ketosis you'll quickly burn away body fat eggs dairy or not
I have peanut butter, eggs and chicken breasts. Right now as a 15 year old I used to take protein powder but not anymore and now after 8 months of training I am changing my diet
Thanks for your knowledge, appreciated it
Love you man you helped me very much
Great info. Thanks
Thanks, very good video!
very detailed info. I admire the execution. thank you for this. keep it up
Trenbolognia sandwiches are the best 😍
Yeah man trenbologna and whinny whip samiches will pack the gains on you.
I'm a Moroccan guy , and I live near Argan , it is good for me it helps me build muscle
I just found your channel....not gonna lie..
You probably save so many lives with your videos..., because this information is out there were just to lazy to do our research so we watch videos about it on RUclips.
All I can say is thanks...bless you fam
Just started my workout/nutrition journey. Thanks for the great content.
5 years later hope ya still doing good 👍🏿
I'm actually eating #1 and #2 right now. Thanks for the content. I always learn something from you.
Great video! Trying to learn how to gain muscle properly and this video is my first watch. Very informative!
Thx sir very helpfull video 🙂
Hey man i just want to say i really appreciate what you are doing, since i started workout and diet to lose fat 3 months ago you've been my guide, thank you :)
Man you are the best! such a great and helpful video!
Great video!!
its great tips thank you sir for your suggestions
Thanks buddy you did good.!
Waching these videos are really helping. I'm trying to loss a little bit of body fat at the sametime add some mussel growth.
muscle*
Thanks for your tips
Awesome video man. Do more of these. Theres enough workout videos out there. We need more videos that focus on the biggest part of body building. FOOD. Keep it up.
guys, I am 44 y/o. Since I was 16 y/o I have been hearing "guys! this is the right diet, this is the right food", with all explanations of the case. Regularly, after 2, 3 or 4 years, other new theories were showing the the previous ones were wrong, then again , again and again. So guy, watch this video in few years and let me know... I hope you won't say "yes, it was wrong, but now..."
This video isnt trying to tell you how to diet, its just listing foods that are high in protein, good quality carbs and fats. You decide what you do with that information
@@pilovwithketchup .You forgot to write "... in according to latest theories". Anyway people make own diet based on latest information.
I just remember that the woman with most impressive health and body shape I have seen in my life was a Danish 42 y/o lady, yoga and ballet teacher, who had been eating only fruits for years. In according to latest diets, fruits are just stomach fillers with sugars and few vits. I am sure in 10/15 years fruits will gain value in future diets again as it was in 90s...
@@apibiri thats subjective though, if you show me that same woman i might think that she looks too skinny, too fat,.. Im also pretty sure that most studies consider fruit a very gold choice for building muscle as longs as you fill out your macros, but i think the best solution is looking at key elements from various studies but at the same thinking for yourself and your body to achieve your own best diet
Thanku sir... Nice video
Most of these I eat and I can actually see the results in my muscles💪. I have never had an avocado in my whole life and I want to try it!!
Damn bruh,avocados are the bomb. Stay away from the earth garbage collector,the pig which our God warned us is poison. I bet you didn't know it's a cat,rat and dog ewwww 🚫🚫🚫🚫
I eat avocados on toast with eggs, cheese and vegetables. Bomb of a breakfast and delicious. You could try it out
@@tudoranca1999 I've been doing that this past year. It's an acquired taste. But I love them in smoothies because I can't taste them and they thicken the drink without needing extra ice.
@@Speedyreedy1218 "acquired taste"? I guess you have never had anything like bitter melon, or grass juice. Avocados have a nice light buttery flavor compared to these.
@@gaarcemail It's not a taste I enjoy and had to get accustomed to. Avocados I've eaten have never tasted like light butter to me. And I'm not a fan of bitter melon either.
Stop with using ounces. We live in a world, not just the US
Sorry bro. One day we will use metric... Hopefully.
Ugh, leave us alone already
@Scott Meech
Thank You Dude thats what i thought the whole video. I just looked it up one ounce is 30 g.
@@sheldoncooper8199 28 grams but 30g is close enough if you have to calculate in your head.
@@xxcrysad3000xx
Yeah thats what google said 28 grams but i wanted it easier to calculate :)
Love your videos bro
8:27 Quill: You’re eating a zargnut
Drax: I’m sure I’m invisible
I already knew all of this - but I have to congratulate the producer. That is, without a doubt, the best educational video on any subject I have ever seen (and I am an old guy with loads of professional and technical training).
Instead of taking notes on the nutrition, I am taking notes on the presentation techniques. I'd give this a 1,000 likes, but the software will only let me give it 1.
thanks for this video. no rice and broccoli, my world is destroyed
nice video! thankyou!
nice tips to follow, thank a lot for sharing
Great list, I just made my grocery list based off this whole video!
Some people gonna look at this “ eat a hot dog after that eat a avocado” 😂
As a bioscientist, I love this video and I commend you on your exemplary research on the topic! Excellent job!
Very good video. Tanks.
Thanks for nutrition info
Pls make a PDF
can i be honest i eat eggs, meat and brocolli and im getting pretty ripped.
without cake, chips, soda and candy, its actually quite hard to gain weight... wait ! icecream and junkfood and stuff fried in vegetable oils ! you avoid that stuff and youll be good :p
Class video
Awesome info
Dude I love this video been asking all types of people what types of nutrition I needs to eat to get better results thanks a lot good stuff
I agree with what you say about proper foods to build muscle. Now when you get some muscle I'll be really impressed.
Are u blind? He’s lean and fit ... can tell by looking ... those with too much muscles looks off
Easy to understand, clear and well edited.
I like this guys videos. They’re a bit long but packed full of useful information
Hello early birds. Hope you have a great day😀😀😀
Better eggs? Are you yoking? Sorry couldn’t resist lol this is priceless thank you so much for sharing this
Great insights 💪🏽🤠🇺🇸
Awesome Thanks!!
What about cottage cheese? Cottage cheese is 12 grams of protein per serving.
very high fat
@@itzibrahimm2616 and ?
You guys dont want to eat bread for carbs? Try authentic Injera which is made from Teff. A high protein grain.
Thanks man,
for making the healthy choices easy and clear for the hard working regular guys .
👍👍👍
Top video , please keep them coming.
No necesito saber inglés para saber que este vídeo es una joya uwu
You would need to eat 6 cups of quinoa to equal the amino acids in 3 ounces chicken.
GREAT VIDEO 👌👌
Dude I just want to say thank you. Thank you very much for helping us become a better of ourselves . I hope life rewards you greatly.
All I heard: Eating apples burns fat.
Say no more.
Concerned Doggie and to bananas per day
Caloric deficit burns fat not apples
Apples contain polyphenols which helps to lose body fat especially visceral fat!
Apple pie by the plenty then... me thinks!
Good To Know Health Great I'll add an apple a day to my caloric surplus and lose weight then 😂🤣😂🤣