17 Muscle Building Foods (BULK UP FAST!)

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  • Published: 13 April 2019
  • 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 is no one food that will magically bulk you up after a single meal. The key to building muscle is consistency, both with your training and with your eating. You want to Find the best muscle building foods that you actually

    Research
    (1). Research shows that eating whole eggs provides a boost in both lean mass and strength.
    academic.oup.com/ajcn/article/106/6/1401/4823156
    (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
    ncbi.nlm.nih.gov/pubmed/24477043
    (3) Shrimp is very nutrient dense while being relatively low in calories, making it ideal for lean muscle growth
    nutritiondata.self.com/facts/finfish-and-shellfish-products/4174/2
    (4) It also contains some important vitamins and minerals that promote muscle growth
    nutritiondata.self.com/facts/poultry-products/703/2
    (5) This will result in greater muscle strength and better insulin sensitivity, which leads to greater protein uptake by the muscle cells
    ncbi.nlm.nih.gov/pubmed/25285409
    (6) A serving of tenderloin will also give you a third of your daily requirement of Vitamin B2, which helps to digest protein
    ncbi.nlm.nih.gov/pubmed/24534884
    (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
    ncbi.nlm.nih.gov/pubmed/25169440/
    (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
    ncbi.nlm.nih.gov/pubmed/25994567
    (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.self.com/facts/vegetables-and-vegetable-products/2667/2
    (10) Research has also shown that eating quinoa will increase levels of insulin like growth factor-1, which is critical for muscle growth
    ncbi.nlm.nih.gov/pubmed/11939108
    (11) Oatmeal is a complex, slow release carb that will provide you with a long-lasting source of energy (11)
    ncbi.nlm.nih.gov/pmc/articles/PMC4325078/
    (12) Apples contain polyphenols which increase muscle strength and endurance
    ncbi.nlm.nih.gov/pmc/articles/PMC4685974/

    (12.5) Free radicals may cause damage to muscle cells
    ncbi.nlm.nih.gov/pubmed/8221028
    (13) Research also shows that blueberries help to increase post workout recovery
    ncbi.nlm.nih.gov/pmc/articles/PMC3583121/
    (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.gov/ency/article/002424.htm
    (15) Betaine has been shown to bolster muscular strength and endurance
    ncbi.nlm.nih.gov/pmc/articles/PMC2651845/
    (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.org/handle/2104/8016
    (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.
    ncbi.nlm.nih.gov/pubmed/23472458

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Comments • 1 559

  • Sean Daly
    Sean Daly  11 hours back

    Shrimp is high in hdl cholesterol which is good for your heart

    • Sean Daly
      Sean Daly  11 hours back

      You don’t want omega 6 .. causes inflammation

      • Sylas viper
        Sylas viper  2 days back

        Can we just take a minute to realize, that this motherfucker used a scene from Hannibal whilst talking about lean beef. I'm not trying to burn your dress buddy, but that aint beef.

        • Pauly Nesovski
          Pauly Nesovski  2 days back

          Honorable mentions Vitamin D

          • Hasselnöt
            Hasselnöt  2 days back

            Pretty beard-fade bud

            • Isaac Solorio
              Isaac Solorio  4 days back

              I just subscribe 🙂

              • Paras Singh
                Paras Singh  4 days back

                No milk and banana???

                • Xetera
                  Xetera  4 days back

                  I'm basically eating most of these food but the junk foods get in the way. I have been in weight training for 1 year now and Im starting to look shredded but still skinny

                  • Graison Johnson
                    Graison Johnson  5 days back

                    What about Oranges?

                    • InvisibleGuy117 x
                      InvisibleGuy117 x  5 days back

                      So on #2 does Burger King work

                      • Essa Khan
                        Essa Khan  5 days back

                        Wtf who eats pork 🤢

                        • Hoang Hai Vu
                          Hoang Hai Vu  6 days back

                          I love watching your videos. They are thoroughly and professionally presented. Do you have any tip to cure the last few pounds of the lower belly stubborn? I'm getting lean through out the rest of my body but this butt hurting area. I appreciate you a lot !

                          • MC Neb
                            MC Neb  1 weeks back

                            17g of protein in salmon? But we dont eat it raw so after its cooked for a long time how much protein is going to survive all that heat ... Fact check it pls... Cause i think its more like zero.

                            • MC Neb
                              MC Neb  1 weeks back

                              No disrespect but thats the worst list ive ever came across and im only trying to raise awareness... Look at the size of this man giving us meals that can build our muscles.. Brother you aint no bigger thsn i am and i dont even eat half of the items on your list how ironic. Good luck in visiting the doc everyday

                              • Jonny Doyle
                                Jonny Doyle  1 weeks back

                                If I’m in school all day what should I have in my bag lunch?

                                • Manuel Tomeo
                                  Manuel Tomeo  7 days back

                                  Oh and a 500ml bottle of water of course

                                • Manuel Tomeo
                                  Manuel Tomeo  7 days back

                                  Jonny Doyle tuna mixed with rice and a piece of fruit

                              • Mattis Gade Tannebek
                                Mattis Gade Tannebek  1 weeks back

                                but why no milk

                                • Random Cat On The Internet

                                  meanwhile i just will eat rices and drink some protien drink

                                • Artak Zatikyan
                                  Artak Zatikyan  1 weeks back

                                  How about cottage cheese ?

                                  • Toasty Cosplay
                                    Toasty Cosplay  1 weeks back

                                    I actually think too much muscle isnt good and is ugly and it isnt attractive.🙄

                                    • Edison John Joseph
                                      Edison John Joseph  2 weeks back

                                      Do I have to take them every day or ?

                                      • Avinash Shah
                                        Avinash Shah  2 weeks back

                                        In a nutshell..Avoid fast food and include all kinds of fruits and vegetables in your diet for being physically and mentally strong.

                                        • Lucijan Kolombo
                                          Lucijan Kolombo  2 weeks back

                                          This is the worst channel on youtube. Loads of bullsh*t and fake information.

                                          • ΝΙΚΟΛΑΟΣ ΑΛΕΞΑΝΔΡΟΠΟΥΛΟΣ

                                            ότι να' ναι...

                                            • Brandon Infante
                                              Brandon Infante  2 weeks back

                                              Thanks for being honest and not being a asshole being complicated or acting like they dont wanna share the real deal

                                              • StivensGameZone
                                                StivensGameZone  2 weeks back

                                                Healthy food..food for muscules..and.than you say sweet potato in microwave..do you know that russian scientiest find lut and proove 30 years back that any food from microwave make.u get CANCER ? No,but now you Know 😉

                                                • Adarsh Upadhyaya
                                                  Adarsh Upadhyaya  2 weeks back

                                                  Very informative, Thank you.

                                                  • HamSquad25
                                                    HamSquad25  2 weeks back

                                                    I feel like I deserve a PhD in gains after watching this.

                                                    • MM Maurice
                                                      MM Maurice  2 weeks back

                                                      This is the type of video I like, it said what and why well explained it, I like it!!

                                                      • മലപ്പുറത്തു കാരൻ

                                                        😍😍😍💪🏻💪🏻💪🏻

                                                        • EzMeck
                                                          EzMeck  2 weeks back

                                                          U look like argentinian defender otamendi.

                                                        • Larry B
                                                          Larry B  2 weeks back

                                                          Everything he mentioned I eat. Guess I'm doing ok. Haven't tried the beetroot yet though.

                                                          • Vincent Borromeo
                                                            Vincent Borromeo  3 weeks back

                                                            Do we eat the seafood and veggies in its raw form to get the most benefits of them or would deep frying them simply do the opposite and increase bad cholesterol level?

                                                            • Ojasvi Garg
                                                              Ojasvi Garg  3 weeks back

                                                              I am a vegetarian. I don't eat fish, chicken or meat or even egg.

                                                              • KARTIK sharma
                                                                KARTIK sharma  3 weeks back

                                                                I don't know logan paul friend have youtube channel

                                                                • LICKSTERxx
                                                                  LICKSTERxx  3 weeks back

                                                                  Microwaving any food depletes it of of any nutritional benefits

                                                                  • Bloodyroots
                                                                    Bloodyroots  3 weeks back

                                                                    An BroScience vid.

                                                                    • Sight
                                                                      Sight  3 weeks back

                                                                      I'm very skinny I'm 5ft8 and I weigh around 50kg 7 and a half stone and I'm 16 I really want to get bigger so I'm gonna start going gym but I dont know what I'm doing can anyone give me some advice?thanks

                                                                      • tim reinke
                                                                        tim reinke  3 weeks back

                                                                        thanks bro

                                                                        • joshchapo
                                                                          joshchapo  3 weeks back

                                                                          How does venison, squirrel, snapping turtle and "wild" turkey ( not store bought turkey) stack up against chicken and store bought beef? I am an avid hunter.

                                                                          I am 35 always active have active heavy lifting job, never worked out, but I feel a lil older now and need to exercise more outside of work, age is catching up to me lol.

                                                                          • your daddy
                                                                            your daddy  2 weeks back

                                                                            it really dosent but not alot of people are gunna go hunting when you can just go to the store and just by some beef

                                                                        • wiganer78 the blizard
                                                                          wiganer78 the blizard  3 weeks back

                                                                          He drank the eggs cause he couldnt be arsed scrambleing the fukers in rocky

                                                                          • ramzi ayoub
                                                                            ramzi ayoub  3 weeks back

                                                                            Thanx bro for this worthy information, u r appreciated.

                                                                            • Nelson Febus
                                                                              Nelson Febus  3 weeks back

                                                                              Good video, thanks.

                                                                              • dave jackson
                                                                                dave jackson  3 weeks back

                                                                                what a shame to buy all that food and bust your ass in the gym to not make any GAINZ following that video !!! you need to start at the start my friend ..without enzymes to break that food down it just gets eliminated..without eating/juicing fruits & veges and making them atleast 30% of your diet - you gunna burn out big time sooner than later..people say you are what you eat HELL NO you are what you absorb...make that your golden rule my friend and watch the gainz !!!otherwise you wasting money and time in the gym...but hey there has to be losers so the winners can win.

                                                                                • Anthony Peabody
                                                                                  Anthony Peabody  4 weeks back

                                                                                  Why is a super lean dude talking about being big and Built?

                                                                                  • prod by retro
                                                                                    prod by retro  4 weeks back

                                                                                    But when do u eat these

                                                                                    • John smith
                                                                                      John smith  4 weeks back

                                                                                      This video is so clear, please keep on. Support!!

                                                                                      • sal Alvarez
                                                                                        sal Alvarez  4 weeks back

                                                                                        Thanks for the video 👏💪🏼

                                                                                        • James Y
                                                                                          James Y  4 weeks back

                                                                                          Thank you for the informative video.
                                                                                          I noticed in the gym more 💪 they have less intelligent they are. They must transfer lot of brain cells to their muscle cells. Most are ill-mannered.