Top 5 Food Groups To Gain Muscle Fast

Gaining muscle doesn’t stop at the gym. Athletes and health-conscious individuals who are looking to gain weight focus their diet around muscle building foods, to make sure their body is working constantly to keep putting on muscle. These muscle building foods focus on supplementing your exercise with proteins, but without piling on unnecessary fats to gain muscle fast.


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 Even though for years they were thought to be an overly problematic food, and the cause behind high cholesterol and heart disease, modern research has found no consistent link. As a result, eggs have made their way back onto the market of one of the best options to gain muscle fast when you are working out. The cholesterol in the yolks function as a foundation for steroid hormones, and you also benefit from the half a gram of leucine in each egg.


Cottage cheese has both casein and live cultures to support your muscle building needs and physical activities. Casein is a slow digesting dairy protein that slowly increases amino acids and keeps these levels up both higher and longer than its counterpart, whey protein. Live cultures, the good bacteria our digestive system depends on, is essential to helping us break down foods and absorbing the most important nutrients. If cottage cheese isn’t your thing, low fat dairy milk is 20% whey protein and 80% casein, so find what dairy product works best for your diet.

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Lean beef is one of the most famous ways to gain muscle fast for athletes who are looking to add to their build, but that doesn’t make it any less effective. It offers a mix of some of the best options available, including a healthy dose of protein, amino acids, B-vitamins, creatine, and even a mix of both saturated and monounsaturated fats to improve heart health and encourage increased testosterone levels, if that’s something you are looking for. When you are on the go, skinless chicken is a readily available alternative at most restaurants and grocery stores, and includes quality protein.



Legumes aren’t just nuts anymore, though nuts are incredibly healthy offering a blend of protein, fats, and fibre. People who are looking to gain weight fast have an option of legumes to choose from, from nuts to chickpeas and even lentils. Lentils offer 18g of protein in a single cup, alongside 40g of carbohydrates. Chickpeas, on the other hand, include a whole 45 slow-acting carbohydrates per cup as well as 12g of fibre.

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Admittedly, people either love or hate fish. But if you enjoy the flavour of fresh seafood, fish can be your secret weapon to massive protein levels in healthy and lean meats to gain muscle fast. A single 30oz can of tuna offers 30g of protein. Salmon, which requires a bit more preparation, includes both protein and omega-3 fats (both EPA and DHA), which work to promote a healthy heart while inhibiting muscle breakdown.

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