17 Muscle Building Foods (BULK UP FAST!)

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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

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.
(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
(3) Shrimp is very nutrient dense while being relatively low in calories, making it ideal for lean muscle growth
(4) It also contains some important vitamins and minerals that promote muscle growth
(5) This will result in greater muscle strength and better insulin sensitivity, which leads to greater protein uptake by the muscle cells
(6) A serving of tenderloin will also give you a third of your daily requirement of Vitamin B2, which helps to digest protein
(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
(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
(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.
(10) Research has also shown that eating quinoa will increase levels of insulin like growth factor-1, which is critical for muscle growth
(11) Oatmeal is a complex, slow release carb that will provide you with a long-lasting source of energy (11)
(12) Apples contain polyphenols which increase muscle strength and endurance

(12.5) Free radicals may cause damage to muscle cells
(13) Research also shows that blueberries help to increase post workout recovery
(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
(15) Betaine has been shown to bolster muscular strength and endurance
(16) Research done at Baylor University shows that a combination of whey and casein is the best combination to increase lean muscle mass
(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.

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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

Dudek
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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

SleevaReddy
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The mitochondria is the powerhouse of the cell.

ehehehehehe
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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.

yanuriroschev
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Let's take a second and acknowledge the amount of work and editing put in this informative video. New subscriber.

rajaiyer
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As a bioscientist, I love this video and I commend you on your exemplary research on the topic! Excellent job!

jinxhead
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Thank you. Straight to the point, no BS as others

tarekamer
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This guy always speaks the truth he doesn't promote any product 🖤. Thanks brother love from sri lanka... ❣️

sihina
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didn’t know Otamendi had a youtube channel

ashkaash
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I love how he explains all the foods very well

pscasashotmailcom
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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...

smith
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Rocky drinking them raw eggs, still a legendary scene

kariembredero
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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.

RohitThakur-wnkv
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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

owlix
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Imagine having all these items at your home.

finaloutput
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Really noticed the slick editing in the video. NICE!!

merayoyo
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*Talks about Blueberries... then shows a clip of Aliens destroying humans..* ✅😂

AcidGlow
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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!

brodie_meyers
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I like how he did this video. Very informative but quick and simple!

chrisramirez
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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

deemakingbeats