How to Build Muscle Fast


Many beginners do lots of hard work for gaining muscles. Because they think muscles is only gained by the hard workout. But if I say you can gain muscle mass with less training. I see most of the guys who work hard but don’t give a heck about nutrition. So the time he spent on the workout is wasted. Because they think nutrition is complicated so they avoid this part.
Muscular Body
Muscular Body
But you can do workout smartly, this means knowing how nutrition works and how to utilize it for your fitness and muscle gains. This works for everyone whether you are new to bodybuilding or experienced. Now I will tell you the best foods which help you to gain muscles mass.

#1. Eggs

Benefits of Eggs
Benefits of Eggs
Eggs are rich in protein. They contain protein in a good percentage. Eggs also contain vitamin D, nine essential amino acids, and the right kind of fat which is used for muscles. Please note that eggs are not harmful to body, as numerous studies already shown.

Read More: What to eat after working out?

#2. Whey Protein

Benefits of Whey Protein
Benefits of Whey Protein
Whey Protein supplement is the most popular supplement in the bodybuilding because they are the good source of protein at the affordable price. Normally you can take them when you wake up, after your workout and you can mix them some of your meals. If you are non-bodybuilder and you just only want fit and gain muscles take whey protein after your workout. This can be very effective for your muscle mass gain.

#3. Skinless Chicken

Like whey protein, it is an excellent source of high-quality protein, which is important for muscle gain, bone health, muscle maintenance and repair, weight maintenance. There are so many ways you can cook chicken.

#4. Whole Grains 

Whole grains can digest more efficiently and provide more nutrients than refined grains, and as such promote sustained energy levels and overall health. For instance, brown rice can help boost your growth hormone levels, which are critical for encouraging lean muscle growth, fat loss, and strength gains.

#5. Fruits and Vegetables 

Benefits of Fruits and Vegetables
Benefits of Fruits and Vegetables
Fruits and vegetables fill you and they are the great source of nutrients. They are also a rich source of antioxidants, which are essential for the healthy functioning of your immune system. They contain vitamin C, vitamin E, and beta-carotene. Fruits and Vegetables contain fiber which flushes out toxins which are not required by your body.

Read More: Green Tea Extract Benefits

#6. Lean Beef 

Benefits of  Lean Beef
Benefits of  Lean Beef
This is the best food you should eat to gain muscles. Because it has all things which are conducive to muscle growth. It provides high-quality protein and a high level of amino acid that works with insulin to promote muscle growth. A three-ounce lean beef contains 154 calories. It provides iron, zinc, Vitamin B and other essential nutrients to your body.

#7. Cottage Cheese

Cottage Cheese contains pure casein protein. Casein protein is a slow-digestion protein, it means, it is perfect for muscle maintenance. This is best for those guys who have no choice but go long periods without eating. It also consists of calcium, vitamin B12, and other essential nutrients. Always buy low-fat versions of cottage cheese.

#8. Fish and Tuna

They are rich in protein, low in fat and contain omega-3 fatty acids. Omega-3 fatty acids are essential not only for health but also improve fat loss and ensure the proper function of your body metabolism.

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