We often ask ourselves the following question: “How can I gain more muscle?” “. The inability to build muscle can be linked to a lack of physical exercise and poor diet. Sufficient calories and protein are needed to build muscle, and there are proven ways to eat to gain muscle.
There are many different morphologies. Some people gain weight more easily than others, and some people lose weight more easily than others. For those who wish to gain muscle, it is essential to follow a proper diet plan and do strength training exercises. If you want to gain weight and muscle naturally, here are the best tips on how to eat to gain muscle fast.
Here are the best foods to include in a bodybuilding program:
Whole eggs. A whole egg contains vital nutrients, proteins and fats that help build muscle.
Lean and clean proteins. Aim for between 140-220g of high quality lean protein per meal.
Broccoli. Broccoli and other cruciferous vegetables can aid fat loss and contain essential muscle-building nutrients.
The wild fish. The omega-3s in wild fish help reduce inflammation and are essential for building muscle.
Almond butter. Almonds provide L-arginine to increase NO2 and vitamin E which helps reduce free radical damage after an intense workout.
Sweet potatoes. Sweet potatoes and yams are great sources of alkaline and gluten-free carbohydrates, which can help shed extra pounds.
The banana. This soft, sweet fruit is perfect for adding to smoothies for extra calories, and it’s full of nutrients that promote muscle health.
Foods to Avoid
White sugar. Increases damage caused by free radicals during intensive workouts, which leads to fatigue.
The alcohol. These are empty calories and can remove essential nutrients from your body.
White goods and wheat products. Avoid bleached white products like white bread, white pasta and wheat products. They contain antinutrients that can slow muscle growth.
Hydrogenated oils. Found in vegetable oil, soybean oil, corn oil, and canola oil, hydrogenated oils cause inflammation that slows muscle recovery.
The 4 Best Natural Muscle Building Supplements
Along with learning how to eat to gain muscle, here are the top five supplements to help you build muscle naturally:
1. Whey protein (1-2 scoops daily)
Whey protein helps increase protein intake and is quickly absorbed by the body, making it the perfect protein just before or after a workout. Avoid whey protein powders containing artificial sweeteners. Look for undenatured whey protein preferably from grass-fed cows and containing natural sweeteners, such as stevia. Whey is far from the only protein powder that can help build muscle. Try bone broth, collagen, and other protein powders as part of your pre- and post-workout meals.
2. BCAAs (follow directions)
Branched-chain amino acids (BCAAs) are essential for building muscle and can help build muscle mass.
3. L-arginine (1,000 milligrams twice daily)
L-arginine promotes dilation of blood vessels and improves blood flow.
4. L-Glutamine (5-10 grams per day)
This amino acid contributes to muscle recovery and the prevention of catabolism.
Other tips
If you’re trying to gain muscle, doing heavy weight lifting exercises of 6-12 reps five days a week for 45-75 minutes is ideal. Limit traditional cardio as well, and when doing cardio, opt for burst training instead.
Try this Superhuman Shake Recipe: Because if you want to gain muscle, make sure you’re getting plenty of calories in liquid form. Consuming a shake several times a day with raw eggs, protein powder, coconut milk, raw milk, and almond butter can help you get the extra calories you need.
