What Should I Eat for Fast Muscle Growth?

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  • Written By: A. Pasbjerg
  • Edited By: Heather Bailey
  • Last Modified Date: 15 January 2020
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To encourage fast muscle growth, the most important thing to eat is protein. You can get the protein you need from a variety of sources, and you will need to make sure you are consuming enough each day; eating protein at five or six meals per day, or around every three hours, is usually very effective for building muscle when combined with appropriate exercise and strength training. Foods such as chicken, fish, and eggs that are derived from animals are all excellent sources. Some foods made from plants like nuts and legumes can also provide high levels of protein, and may be ideal for vegetarians. There are also special protein shakes you can drink for a quick and easy serving of protein.

Animal-derived foods are one of the best sources of protein for fast muscle growth. Beef, chicken, and pork all contain essential amino acids needed for muscle development. Seafood, including different types of fish, shellfish, and mollusks, is another option. Eating dairy products like milk and cheese, as well as eggs, can also get you the protein you need. One disadvantage of many animal products is their high saturated fat content; you may wish to consider eating products where the fat content is reduced, such as skim milk, lean meats, and egg whites, if you are including them at every meal.


Eating protein-rich, plant-based foods is another way you can encourage fast muscle growth. Legumes such as beans, lentils, and peanuts are all good sources. Nuts like walnuts, almonds, and pistachios can also be eaten to help build muscle, as can seeds like pumpkin or sunflower. If you are a vegetarian and therefore do not eat animal products, these foods will likely be your primary source of protein and best option for building muscle. They also have the advantage of not containing saturated fat and many of them are high in nutrients, fiber, and antioxidants as well.

Another dietary option for fast muscle growth is drinking protein shakes. These shakes may be a good choice for you if you want to add some variety into your routine or if you are having trouble getting enough protein from food alone. There are several different varieties of shake you can choose from, depending on your personal preferences. You can drink shakes made from egg, casein, or whey protein, or ones made from soy or hemp if you are looking for a vegetarian option; there are also shakes made with combinations of these products.


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