17 Muscle Building Foods (BULK UP FAST!)

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
www.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
www.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
www.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
www.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
www.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
www.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)
www.ncbi.nlm.nih.gov/pmc/articles/PMC4325078/
(12) Apples contain polyphenols which increase muscle strength and endurance
www.ncbi.nlm.nih.gov/pmc/articles/PMC4685974/
(12.5) Free radicals may cause damage to muscle cells
www.ncbi.nlm.nih.gov/pubmed/8221028
(13) Research also shows that blueberries help to increase post workout recovery
www.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
www.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.
www.ncbi.nlm.nih.gov/pubmed/23472458
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NHẬN XÉT

  1. Distinct -LoL

    Distinct -LoL

    8 giờ trước

    Oh yes testosterone thats what we need lol, half of the food boosts testosterone lol, at least the muscles arent the only thing thats big XDDDDD

  2. Janus Keefe

    Janus Keefe

    8 giờ trước

    Thanks a lot you’re amazing man

  3. Sanjit Biswas

    Sanjit Biswas

    9 giờ trước

    Hindus don't eat beef

  4. Augustine Lopez

    Augustine Lopez

    17 giờ trước

    Loving videos running along-side/in your explanation. Thanks For Sharing Guys🔥😜☕

  5. Richard

    Richard

    17 giờ trước

    Spirulina?

  6. Chimma Wong

    Chimma Wong

    20 giờ trước

    Is white rice bad for meals during lean bulking

  7. Alex Garza

    Alex Garza

    Ngày trước

    Hemp seeds better then almonds?

  8. Jimmy Lo

    Jimmy Lo

    Ngày trước

    Thanks for your knowledge, appreciated it

  9. Deko Parushev

    Deko Parushev

    2 ngày trước

    Cottage cheese as well! 😉

  10. Alex Mercer Gaming

    Alex Mercer Gaming

    2 ngày trước

    Hello everyone 👋 I'm artyom comrade and my weight is 72 but my uncle says I'm not too fat but I wanna lose fat guys I'm sick of being fat it's time for me to shake my body and be healthy am I right comrades?

  11. Rovw

    Rovw

    2 ngày trước

    4:45 is that a movie, if yes. What is the movie name?

    • Eddie Waters Jr

      Eddie Waters Jr

      14 giờ trước

      It's a commercial, with kali muscle. I can remember what its about, but it's on VNchannel

  12. NekoFlow .357

    NekoFlow .357

    3 ngày trước

    Can you do a vegetarian food list

  13. Asaf Dost

    Asaf Dost

    3 ngày trước

    For the beetroot u should’ve put a scene with Dwight shrute

  14. G0BBA•THE•GOD

    G0BBA•THE•GOD

    3 ngày trước

    I love shrimp but I'm allergic :(

    • Ferricity AMV

      Ferricity AMV

      Ngày trước

      G0BBA•THE•GOD Keep eating + Vitamins C, Your allergy will go away

  15. David Nygaard

    David Nygaard

    3 ngày trước

    turkey not even mentioned. hahaha

    • Hawkeye 11871

      Hawkeye 11871

      Ngày trước

      Turkey is shit, tuna is better than Turkey by far.

  16. Daniel Phipps

    Daniel Phipps

    4 ngày trước

    I'll stick to Junk Food and Steroids💪😆

    • Hawkeye 11871

      Hawkeye 11871

      Ngày trước

      Fuck yeah twinkies and whinny, gains are made through diet.

  17. ACE 21

    ACE 21

    4 ngày trước

    Nice video. Biology class as well as the foods you just came to see

  18. Bill King

    Bill King

    4 ngày trước

    This is full of really bad advice ! Having a diploma in homeopathic medicine and nutrition I can categorically state that some of the foods advised to eat are going to fo you more harm for instance ! Pork this meat is the worst meat to eat , using microwave ovens are also a no go they take all goodness out of the food & altar the cellular structure, next he advises to drink protein drinks after a workout ? Protein drinks are doing you no good. .

  19. Oytun Bey

    Oytun Bey

    5 ngày trước

    Turkish Yogurt *

  20. Bozhidar Petrov

    Bozhidar Petrov

    5 ngày trước

    rice?

  21. Yagmur Alikoc

    Yagmur Alikoc

    6 ngày trước

    i know just one a yogurt type and i make it self. What is Greek yogurt . What is the difference between yogurt and Greek yogurt ? Thank you.

  22. WVOLVOXW

    WVOLVOXW

    6 ngày trước

    Before or after workout tho

    • ken kaneki

      ken kaneki

      Ngày trước

      Both

  23. Yamro E Sikumbuso

    Yamro E Sikumbuso

    6 ngày trước

    I am a 254lb Vegetarian. I am Overweight. I am Out of shape. I powerlifted for 8 yrs so, I have a pretty good foundation upon which to build. That is, IF I were to finally get up and get started. That being said, my question is; Would your Gravity Transformation 42 day Challenge be ideal for me?

  24. Spannerman

    Spannerman

    6 ngày trước

    Just get some chickens, u get eggs till they die then u get chicken breast👍💪

  25. Black Boy Blues

    Black Boy Blues

    7 ngày trước

    What about Beans?

  26. A D

    A D

    8 ngày trước

    what about the sodium levels of some of these. I know ground beef is minimal but chicken is inflated with a sodium based injection. just curious because im on a strict sodium diet do to a heart condition

  27. Robert Schreckenbach

    Robert Schreckenbach

    8 ngày trước

    Thanks so much for this great informative video.

  28. samuel polontalo

    samuel polontalo

    8 ngày trước

    ur video have more research than my thesis, damn

  29. ST1C3UD100

    ST1C3UD100

    8 ngày trước

    U forgot bananas the rare plantain even lean beef with broccoli..

  30. Michael Oliveira

    Michael Oliveira

    8 ngày trước

    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!

  31. Yuucked

    Yuucked

    9 ngày trước

    What if I don’t like eggs? Any alternative?

    • Eli from Ok

      Eli from Ok

      4 ngày trước

      Same, like who tf would want to eat baby fetuses???

  32. Alex Benfield

    Alex Benfield

    9 ngày trước

    This is a fucking sick video

  33. Rpz P

    Rpz P

    9 ngày trước

    I eat all of this and workout 5 times a week... Why am I still faaaaaat....WTF AAAAAAAAAAAAA

    • Gerald Taylor

      Gerald Taylor

      9 ngày trước

      Rzo2934 P are you calorie counting? Depending on your age height and weight might want add more cardio

  34. GG FOCUS YG

    GG FOCUS YG

    9 ngày trước

    brudda just get straight to the point , i cant be watching 12 mins video all the time. some of these videos have 7 mins of not so important information and have actual 5 mins of pure gold content. please shorten these videos, i feel like im in UNI all over again. lool da fuq

  35. booda G

    booda G

    9 ngày trước

    Great video

  36. Leo Hagen

    Leo Hagen

    9 ngày trước

    And stop jerking off

  37. Rose Red

    Rose Red

    10 ngày trước

    Movie @ 7:15?

    • # Spoderman

      # Spoderman

      10 ngày trước

      David the menace dunno something like that

  38. Drift

    Drift

    11 ngày trước

    Do normal potatoes count?

  39. Jules Brags

    Jules Brags

    11 ngày trước

    2:28 Ummm... that's human meat

  40. Nikki Starostka

    Nikki Starostka

    11 ngày trước

    Almonds are seeds, not nuts...

  41. Slick

    Slick

    12 ngày trước

    But how to get started when your not skinny but fat,and can a 13 yrs old gain muscles without supllements,and if ur 13 yrs old then u will not see that much results right?

  42. Juan Pablo Ochoa

    Juan Pablo Ochoa

    12 ngày trước

    Thanks Sir!

  43. LIFEISACIRCLE Brown

    LIFEISACIRCLE Brown

    12 ngày trước

    What if You eat pussy 3 times daily that should give you all the protein the body needs...

  44. Elle Moore

    Elle Moore

    13 ngày trước

    Great list, I just made my grocery list based off this whole video!

  45. james fiaco

    james fiaco

    13 ngày trước

    Blah blah blah over stuffing yourself is not helping anything you are supposed to get a gram of protein per pound of bodyweight. So if you weigh 200 pounds you would need 200 g of protein. Most people can only absorb 25 g of protein per hour. So getting 50 g per serving through a supplement is overkill. Keep in mind protein is one of the hardest forms of nutrition for the body to break down absorb and put to use. Meaning you don't want to overdo it with protein. Secondly think about how much time energy resources go in to the traditional way of getting protein. Now you can get 9 g of protein per tablespoon. In the way of a high protein bone marrow supplement. This type of protein is very easy for the body to break down, absorb and put to use. So it is female and child friendly. Plus it is easy to consume cost-efficient with a amazing shelf life. Not to mention the bone marrow organic grass fed beef powder. Strengthens the teeth eyes hair nails bones tendons and ligaments over all skeleton structure better than anything on the market or in the wild. At the same time it detoxifies the liver which is the primary organ that helps the body cleanse itself from harmful toxins as well as breaking down nutrition. Think about this for most of a person's average life there bone structure is breaking down deteriorating that takes a lot of energy for the body to manage deal with just to stabilize. with The bone marrow or gelatin, you will be strengthening rejuvenating replenishing your over all skeleton structure freeing up all that excess energy that went into stabilizing to be freed up for other functionalities within the body. Again it has very little taste liquefies fast and hot water tea coffee. Fortunately it also liquefying cold fluids such as milk juice whatever you prefer to drink. So you can add it to all your favorite beverages without ever really noticing.

  46. Alta S4!FG4M!NG

    Alta S4!FG4M!NG

    13 ngày trước

    Im 1000th comment

  47. Y.W. F

    Y.W. F

    13 ngày trước

    Can I just blend all those 17 food in to one glass and drink ?

    • Bridget Gongbin

      Bridget Gongbin

      12 ngày trước

      Haha

  48. Abdel Al -wahab

    Abdel Al -wahab

    13 ngày trước

    Eat healthy x nofap ,you’re good to go

    • Austin Hogarth

      Austin Hogarth

      12 ngày trước

      Wdym does ur dick grow

  49. rafael mouratidis

    rafael mouratidis

    13 ngày trước

    you are a source of wisdom bro..thank you!

  50. intelligence wisdom

    intelligence wisdom

    13 ngày trước

    advocado- bull****. Try red meat and white rice. Vertical diet from stan efferding the worlds strongest body builder.

  51. Billy Brown

    Billy Brown

    13 ngày trước

    How about beans? Could you make a video on high quality protein foods for vegetarians?

  52. SKULL KING 360

    SKULL KING 360

    13 ngày trước

    Combine nuts with fruit

  53. knudgges

    knudgges

    13 ngày trước

    Hey man.. is it good to have what protein before workout?

    • ZaxiN

      ZaxiN

      13 ngày trước

      It is recommended to eat protein before you workout , just eat any kind of protein : chicken breast , eggs , also after you workout you can eat some rick cakes with a banana it helps with recovery.

  54. Husky Savage

    Husky Savage

    14 ngày trước

    Was anybody expecting peanut butter?

    • Francisco Jr

      Francisco Jr

      13 ngày trước

      yurp

  55. William Rodrigues

    William Rodrigues

    14 ngày trước

    What happens when you're eating well and working out but u drink quite a bit of cold rink, will your muscles still grow or do u have to completely cut the fizzys

  56. Kevin Jerel

    Kevin Jerel

    14 ngày trước

    does it matter how you eat eggs? Scramble Over easy Boiled ???

    • Malthe Skak

      Malthe Skak

      13 ngày trước

      No fam. Google is your friend.

  57. Booty killer123

    Booty killer123

    14 ngày trước

    Let's say I eat lean beef and egg for dinner how long should I wait till I train, thanks

  58. Jhood2k13

    Jhood2k13

    15 ngày trước

    My gard all of these goods will give you muscle but give you health problems and a shorter life in the long run 🤦‍♂️🤦‍♂️🤦‍♂️

  59. Awesome Life

    Awesome Life

    15 ngày trước

    Vegan bodybuilders don’t get cardiovascular disease. I couldn’t care less about building mass if that means getting a stroke or heart attack. Meaningless.

  60. Juna Mae Perez

    Juna Mae Perez

    16 ngày trước

    thank you, this video is well detailed and it helps a lot learn the things we need in just few mins, I wish you make more helpful videos like this😃

  61. Ashton Hurley

    Ashton Hurley

    16 ngày trước

    An apple a day keeps anyone a day if you beat them up with it hard enough

    • Tyler Parker

      Tyler Parker

      13 ngày trước

      What a stupid comment..

  62. frankenclouds !!

    frankenclouds !!

    17 ngày trước

    Almonds are seeds.not nuts.not to sound negative. Good vid

    • Marius Neagoe

      Marius Neagoe

      16 ngày trước

      Almonds are still in the nuts family brah 🚫🧢

  63. Horusisone

    Horusisone

    17 ngày trước

    Eggs must be cooked, not raw! Rocky's wrong...

  64. Federico Satta

    Federico Satta

    17 ngày trước

    Nuts!

  65. Kyle Dobbins

    Kyle Dobbins

    17 ngày trước

    What if your poor?

  66. Sok Syching

    Sok Syching

    18 ngày trước

    How about fast food? Like burger, fried chicken...etc?

    • Sok Syching

      Sok Syching

      17 ngày trước

      True North you mean at dinner time right? Ok, noted. Thanks

    • True North

      True North

      17 ngày trước

      Eat it as much as possible. Especially right before bed.

  67. Giannis F

    Giannis F

    18 ngày trước

    Try to avoid big fishes such as tuna or mackerel because they have high concentration of mercury which is TOXIC...

    • Ryan Mills

      Ryan Mills

      18 ngày trước

      It may be harmful for young children, expecting mothers, or the elderly, but if you are a relatively healthy adult and teenager, it is harder than you think for the mercury levels to actually have a negative impact to our bodies. We would have to eat an almost impossible amount of tuna in order for it to make people sick, if they are healthy and in shape of course.

  68. Kite Hamil

    Kite Hamil

    18 ngày trước

    really liked this video. Thanks very much

  69. J3SSE 14

    J3SSE 14

    19 ngày trước

    I enjoy watching this video with chocolate cookies ;)

  70. Jake Webb

    Jake Webb

    19 ngày trước

    Great info. Just got hungry🤣🤣🤣🤙🏽

  71. Mike

    Mike

    19 ngày trước

    Very knowledgeable and thanks for the tips. I will need to eat smarter from now on!

  72. johans shabo

    johans shabo

    19 ngày trước

    You're awesome bro 🙏

  73. ramsheed p

    ramsheed p

    20 ngày trước

    👍

  74. Ramniwas Sharma

    Ramniwas Sharma

    20 ngày trước

    Vegetarians are fucked..What do we eat...SHIT

  75. danny mcnab

    danny mcnab

    20 ngày trước

    I bet he was awesome at referencing in university

  76. Sowavy Taae

    Sowavy Taae

    21 ngày trước

    Do I eat these foods before or after working out

    • A Platinum Scrub

      A Platinum Scrub

      19 ngày trước

      Not a body builder but here’s what I’ve heard. Eat before workouts about an hour or a few in order to have the energy in your body for the workout. If you don’t have time have a small energy filled snack like a banana. About An hour after a workout, eat another meal in order to begin that muscle reconstruction. The main thing to keep in mind is if you’re eating more calories than you’re losing in a day, you will gain weight. That’s just common sense. Keeping record of your calories is a good way to make sure you’re gaining the right amount of weight. It’s a lot harder than it sounds because you need to eat a LOT if you want to get big. Right now I’m only 165 lbs at 5’11 and I try my best to eat around 2700-3000 calories in a day in order to have a gain of around 500 calories per day. I’ve noticed weight gain since beginning to work out but definitely not from fat

  77. aringas795

    aringas795

    21 ngày trước

    Fat isn't a problem my dude

  78. J

    J

    22 ngày trước

    That was Kali Muscle

  79. Asdrúbal Iván Suárez Rivera

    Asdrúbal Iván Suárez Rivera

    23 ngày trước

    This is so great! I took notes for everything. Thanks for sharing

  80. Shannon Gillespie

    Shannon Gillespie

    24 ngày trước

    Your clip choices are awesome 😂. Great balance of info. Thank you.

  81. Kmaya Sobru

    Kmaya Sobru

    24 ngày trước

    Did I hear chocolate?

  82. Steen Randa-Boldt

    Steen Randa-Boldt

    24 ngày trước

    only idiots eat animal products

  83. Elijah Pierre-Toussaint

    Elijah Pierre-Toussaint

    24 ngày trước

    I’m allergic to eggs and seafood, tho

  84. The Truth

    The Truth

    24 ngày trước

    Thanks man, straight to the point

  85. R J

    R J

    25 ngày trước

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

    • Greg Hayden

      Greg Hayden

      20 ngày trước

      He googled "best food for muscles" and read the list out loud. Then added a looped music track. What.

  86. Orbán Egy Gamer

    Orbán Egy Gamer

    25 ngày trước

    Shtronger

  87. Sami Moqaddam

    Sami Moqaddam

    25 ngày trước

    Thanks man

  88. Thalia Rosa

    Thalia Rosa

    26 ngày trước

    Thank you

  89. kacey Robinson

    kacey Robinson

    27 ngày trước

    What about spinach, bananas and peanut butter?

  90. Amir Mustafa

    Amir Mustafa

    27 ngày trước

    Thank you for your awesome diet tricks. I consume some of them I need to add more to my list :)

  91. Mar Stower

    Mar Stower

    27 ngày trước

    I didn't hear nothing about no vegetables

  92. Roberto Ionica

    Roberto Ionica

    27 ngày trước

    So what's the best fruit to eat?

  93. PIXEL SEAGULL

    PIXEL SEAGULL

    27 ngày trước

    7:01 most suitable scene for apples 😂😂

  94. Lovell Rodriguez

    Lovell Rodriguez

    28 ngày trước

    Eating.pussy..is.a.body.building.smoothie

  95. DwayneHicks426

    DwayneHicks426

    28 ngày trước

    "When I was a lady I ate 4 dozen eggs, every morning to get large. And now that I'm grown I eat 5 dozen eggs, so I'm roughly the saize of a baaaaaaarge!"

  96. Siddhartha Singh Rajpoot

    Siddhartha Singh Rajpoot

    29 ngày trước

    Thanx for the information brother

  97. Jai Prakash

    Jai Prakash

    29 ngày trước

    How we can eat egg.. boiled ..or

  98. mynameisirrelevant !

    mynameisirrelevant !

    29 ngày trước

    Shrimps are scavengers..The swine is unhealthy...besides those two ...Great video.

    • Siddhartha Dutta

      Siddhartha Dutta

      28 ngày trước

      thanks for the useless incorrect comment

  99. Bharat Afghan MultiMedia

    Bharat Afghan MultiMedia

    29 ngày trước

    Eating pork meat is like eating human meat

  100. Ramesh Pai

    Ramesh Pai

    29 ngày trước

    Why you don't recommend milk ?

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