building muscle is influenced by what you eat at least just as much as the workouts you're doing in fact if your diet isn't on point you're not going to build much muscle regardless of how many curls presses and squats you do at the gym unfortunately most people tend to focus on their sets reps and trips the gym more than they focus on what they're doing afterwards in the kitchen so today I want to give you guys 15 of the best foods you can eat to help build muscle as fast as possible before we jump into
options like chicken fish and eggs that we all probably already know about let's talk about some lesser known protein sources that you may not be aware of for example egg life egg white wraps can help you increase your protein intake while enjoying some really tasty options like soft tacos low carb chicken enchiladas and of course any kind of wrap idea you can think of whether that's Deli cuts and cheese or a tuna wrap egg wraps are a relatively new addition to grocery stores so a lot of you may not be aware that these wraps are
entirely made up of protein and they come in many different flavors including original everything and Southwest style which works so well for soft tacos by the way each egg wrap has 5 g of protein 0 g of fat and0 G of carbs another high protein option that you might not be aware of is mung bean fetuccini I've made a light fetuccini Alfredo with this many times and it always tastes amazing however unlike regular fetuccini which has over 42 gram of carbs and only 4 to S gram of protein mung bean fetuccini has a whopping 24
gr of protein and only 20 G of carbs most of which happens to be fiber the best part is like I said it trly tastes delicious the same company also makes black bean spaghetti which has a very similar macronutrient profile next is beef jerky and turkey jerky both of these are high protein snacks that taste really good and can be eaten whenever you're short on time or out and about one of the leanest options that's almost entirely made up of protein is Jack Links zero sugar beef jerky it contains zero carbs only 2 gram of
fat and 13 grams of protein this is by far one of the best high protein snacks you can have the macronutrient distribution is far better than something like a protein bar and it contains very few additional ingredients aside from beef next I want to draw your attention to Satan which is a plant-based source of protein that stands out among other plant-based sources for those of you who are vegan vegetarian or just trying to reduce your meat consumption Satan can be cooked to taste just like chicken and meat and it's naturally very high in protein typically
containing around 25 to 30 g of protein per 3 and 1/2 ounce serving it's also one of the very few plant-based sources that contain all nine essential amino acids unlike other vegetarian sources of protein it's naturally low in carbohydrates and contains beneficial nutrients like iron calcium and selenium now a lesser known meat is bison meat bison or buffalo meat is great for building muscle due to its high quality amino acid profile it's also very lean so it has a much lower fat content compared to beef this means that it'll help you build muscle while minimizing
excess calorie intake helping you stay lean as well it's also full of vital nutrients like iron zinc Inc and vitamin B12 these are all crucial for muscle function for example iron is a key component of hemoglobin which is the protein and red blood cells that carries oxygen to your muscles while you exercise without enough iron your muscles may not get enough oxygen leading to fatigue and decreased performance the other nice thing about bison is that it typically receives much fewer hormones and antibiotic treatments when compared to regular beef this is mostly because bison is usually
raised in more natural environments and ends up leaner and healthier so unless your beef is pasture raised and grass-fed bison is almost always a better option let's now throw in another snack that has amazing macros for raising your protein intake without taking in additional calories light string cheese specifically my favorite brand is frigo light string cheese as I alluded to earlier most people believe that they're making a healthy muscle building Choice by eating protein bars but each of these cheese sticks contain 6 g of protein and only about 2 and 1/2 G of fat with
50 calories overall that means you could eat eat four of them and only Tak in 200 calories and 24 g of protein let's compare that to just one Quest cookies and cream protein bar which contains 190 calories 8 G of fat and only 21 g of protein on top of that think about how much longer it'll take you to peel one string of cheese at a time from four cheese sticks think about how much more satisfying that is versus a protein bar that you'll eat within a minute also compare the ingredient list on these two
you'll find that the protein bar has a long list of ingredients you can't even pronounce meanwhile string cheese is almost entirely made up of just mozzarella cheese long story short this is one of the best snacks you can have if you're trying to stay lean while bulking up next we have Greek yogurt and Icelandic yogurt which are both significantly higher in protein than regular yogurt and contain a mixture of fast as well as slow digesting protein sources the caseine found in yogurt is slowly digested and released into the bloodstream over a longer period of time
while the whey protein is very quickly digested it's it's also one of the most convenient protein sources out there because there's no prep time you can just pull it out of the fridge and eat it now let's move on to a more basic option like eggs which have been well known to help boost muscle growth for Generations now the protein found in eggs is highly bioavailable which means that your body can easily absorb and utilize it luckily unlike prior Generations that thought that you have to consume raw eggs to benefit we now know that the
protein in an egg is actually absorbed even better when it's cooked rather than Raw unlike bison eggs are also extremely cheap while still containing all nine essential amino acids on top of that eggs are especially rich in the amino acid known as Lucine Lucine is one of the most beneficial amino acids for muscle growth because it stimulates muscle protein synthesis by acting as a signal to start the muscle building process this is why you often find Lucine content displayed on labels of protein powder supplements eggs are also full of nutrients like vitamin D vitamin B12
riboflavin and selenium for the next one we're going to switch away from high high protein sources to brown rice which is a source of carbohydrates you may have noticed that brown rice is routinely included as a staple food in bodybuilder meal plans this is because the glucose found within brown rice will release into your bloodstream at a steady rate which helps with muscle performance and provides continuous energy during your workouts and throughout the day even though it's not as protein rich as some of the other muscle building Foods brown rice still contains essential nutrients like
B vitamins magnesium and manganese and most most important of all glucose is the fuel that your body prefers for heavy lifts these all play crucial roles in muscle metabolism and function for example not only is magnesium involved in protein synthesis but it also plays a key role in all of your muscle contractions as well rice in general will also make your meals far more enjoyable when paired with protein and vegetables in something like a stir fry for example next is tuna which is excellent if you're looking to reduce prep time and for convenience just one
can of tuna contains 20 g of protein in a small 3 oz can and it doesn't have to be refrigerated or cooked you can make tuna taste great by adding a small amount of light ranch dressing or light mayo or you can get already prepped and flavored tuna packets flavors like deli style tuna sweet and spicy and honey barbecue all taste amazing without adding on almost any calories another food that'll help with muscle growth is salmon like other Foods on our list it's high in quality protein and essential amino acids but what makes salmon different
from many other sources of protein is it's omega-3 fatty acid content omega-3 fatty acids are believed to help improve muscle protein synthesis omega-3 fatty acids also have anti-inflammatory properties which can help reduce inflammation in your muscles after intense workouts allowing for faster recovery and potentially further benefiting muscle growth on top of that salmon is nutrient-dense providing important vitamins and minerals like vitamin D vitamin B12 selenium and potassium specifically potassium plays a role in maintaining fluid balance with within your muscle cells this helps maintain the optimal hydration levels that are necessary for Muscle Recovery and growth
another high carbohydrate food that'll benefit muscle performance and Inter turn growth is the sweet potato similar to brown rice sweet potatoes will provide a steady release of glucose and energy that'll help you perform more reps and lift heavier weight they're also packed with antioxidants as well as vitamin A and vitamin C which help protect muscle cells from damage and assist with repairing them after a workout let's move on to a high protein food that's well known and can be used for a ton of different Tasty Recipes chicken this includes chicken breast chicken thighs and wings
all of these can help you increase your total daily protein and calorie intake and of course gain more muscle of course chicken breast is the leanest part of the chicken that'll help you save calories for other foods that you may want to eat instead but just like eggs chicken is highly bioavailable helping it get absorbed and used by your body very efficiently next is lean ground beef and preferably you would want to get the grass-fed and pasture raised version like salmon and buffalo lean ground beef contains a high amount of natural creatine which can help
you build muscle faster if you're not already supplementing with it similar to Buffalo it has a complete amino acid profile and can be used in many Tasty Recipes like burgers meatballs and meatloaf last but not least is a similar option lean ground turkey ground turkey goes great in recipes like stuffed peppers stir fries and high protein chili turkey tacos are one of my favorite meals and they can be made using the egg life wrap from earlier light cheese light sour cream ground turkey taco seasoning and lettuce the amount of protein you get out of this
is very high and makes it much easier to meet your daily protein Target remember if you're trying to build muscle you should be getting a minimum of7 g of protein per pound of body weight daily so those are 15 great foods for building muscle obviously eating enough of these Foods is just as crucial if you have a couple pieces of string cheese but don't come anywhere close to meeting your protein targets you're going to struggle to build muscle as far as the carbohydrates I listed there are many other natural carbs that can replace brown rice
and sweet potatoes like quinoa white rice baked potatoes and many others but I'm a big proponent of eating plenty of natural carbs when you're trying to build muscle because glucose is the energy source that your body prefers during heavy lifts and as I mentioned countless times on this channel having more energy to lift heavy do more reps and progressively overload is exactly what you need out of your workouts to build muscle so that about wraps it up I really hope this video has both given you some great new ideas that you can add to your
diet and reminded you of some common muscle building foods that you may have left out if you've enjoyed the video feel free to subscribe and if you want to skip the trial and error that you might be going through right now and instead get a done for you meal plan try my free 6E shred we'll put you through a body recomposition plan where you'll build muscle and burn fat at the same time so that you look your best you'll get a full workout plan personalized meal plan and a coach to find out more just click
the link in the description below or you can visit my website directly at gravity transformation.com I'll see you guys [Music] soon
