Fast Muscle Builder

In order to build muscle fast, proper care must be taken in choosing the foods that you eat. The best foods for muscle building are high in protein. However, an Atkins-type all protein, no carb diet is not the way to go. It is critical that you eat a well-balanced, healthy diet in order to quickly build muscle.

A good rule of thumb is to consume 50% of your calories in protein, 30% in carbohydrates and 20% in fats. However, making proper choices in each of these groups will be paramount to your success. You may not be surprised to hear that McDonalds and other fast food must be avoided.

Fast food contains a tremendous amount of saturated fats and is extremely high in carbohydrates. A Big Mac, for instance, contains about 500 calories, 22 grams of fat and 43 grams of carbs. Foods like this must be avoided if you want to add lean muscle.

Follow a diet that is high in lean protein. Plan to eat at least 1.5 grams of protein for every pound of body weight. For instance, if you weigh 200 pounds, you’ll need to eat at least 300 grams of protein a day. Now, quite frankly this is a lot.

In order to reach this goal it is advised that you eat frequently. Have 4-8 small meals a day, eating every three hours or so. Make sure that each of one of these meals adheres as closely as possible to the 50/30/20 rule and contains as many of the foods for muscle building as possible.

Foods for building muscle:

High Protein Foods

- Skinless Chicken or Turkey Breast

- Ground Turkey (The Leaner the Better)

- Skim Milk

- Fat Free Yogurt

- No Fat Cottage Cheese

- Venison (A Lean Cut)

- Egg Whites (The Yoke is too high in fat)

- Lean Cuts of Beef

- Fish Steaks (Swordfish, Tuna, Salmon)

- Lean Ham Steaks

- Peanuts, Almonds, Pistachios (Without Salt)

- Turkey bacon

Acceptable Carbs

- Bread (Whole Wheat Only)

- Beans (Ranch Beans or Boston Baked)

- Fresh Vegetables (Broccoli, Beets, Asparagus, Mushrooms)

- Fresh Fruits

- Dried Fruits

- English Muffins

- Tortillas (Stick to the Whole Wheat)

- Cereals (Whole Grain)

- Potatoes (Don’t Load them Up)

- Pita Bread (Stick to the Wheat)

- Bran Muffins

- Granola Bars (Stick to Those With Under 100 Calories)

- Fresh or Frozen Pasta (Made with Spinach Juice)

- Spanish or Dirty Rice

- Sweet Potatoes

- Dried Trail Mix

- Oatmeal (Instant is OK, Without Sweetener)

This list contains some of the very best foods for muscle building. Remember to eat often and try to utilize all the foods on the list even of some of the items are not a part of your regular diet. The repitition of eating the same five or six foods up to eight times a day leads to certain burn out and your body will begin to crave something else — probably less effective for muscle building. So, remember, don’t deprive yourself of any riches.