{"id":53180,"date":"2023-07-12T11:52:56","date_gmt":"2023-07-12T11:52:56","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=53180"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"best-foods-to-gain-muscle","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/","title":{"rendered":"What Are The Best Foods To Gain Muscle?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#What_Are_The_Best_Foods_To_Gain_Muscle\" >What Are The Best Foods To Gain Muscle?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#Eggs\" >Eggs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#Chicken\" >Chicken<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#Greek_Yogurt\" >Greek Yogurt<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#Fish\" >Fish<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#How_Can_I_Gain_My_Muscle_Fast\" >How Can I Gain My Muscle Fast?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#Follow_The_Right_Diet\" >Follow The Right Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#Track_Your_Diet\" >Track Your Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#Get_Enough_Sleep\" >Get Enough Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#Train_With_Heavy_Weights\" >Train With Heavy Weights<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#Incorporate_Compound_Exercises\" >Incorporate Compound Exercises<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#How_Do_You_Gain_Muscle_If_You_Are_Very_Skinny\" >How Do You Gain Muscle If You Are Very Skinny?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#Consume_More_Carbs\" >Consume More Carbs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#Eat_Every_Few_Hours\" >Eat Every Few Hours<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#Replace_Cardio_With_Strength_Training\" >Replace Cardio With Strength Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#Take_Rest\" >Take Rest<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#Set_Fitness_Goals\" >Set Fitness Goals<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#How_Can_I_Bulk_Up_In_2_Weeks\" >How Can I Bulk Up In 2 Weeks?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#Do_Compound_Exercises\" >Do Compound Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#Increase_Reps_And_Sets\" >Increase Reps And Sets<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#Get_Some_Sleep\" >Get Some Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#Consume_More_Protein\" >Consume More Protein<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#What_Factors_Influence_Muscle_Growth\" >What Factors Influence Muscle Growth?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#Genetics\" >Genetics<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#Aging\" >Aging<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#Body_Composition\" >Body Composition<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#What_Are_The_Best_Vegan_Foods_To_Gain_Muscle\" >What Are The Best Vegan Foods To Gain Muscle?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#Beans\" >Beans<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#Quinoa\" >Quinoa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#Tofu\" >Tofu<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#Which_Foods_To_Avoid_For_Muscle_Growth\" >Which Foods To Avoid For Muscle Growth?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#Frequently_Asked_Questions_FAQs\" >Frequently Asked Questions (FAQs)<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#What_Are_5_Muscle-Building_Foods\" >What Are 5 Muscle-Building Foods?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#How_Can_I_Gain_Muscle_Fast\" >How Can I Gain Muscle Fast?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#What_Foods_To_Avoid_When_Building_Muscle\" >What Foods To Avoid When Building Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#Is_Rice_Good_For_Building_Muscle\" >Is Rice Good For Building Muscle?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#Summary\" >Summary<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Get ready to power up your muscles! <\/span><span style=\"font-weight: 400;\">It is not just about pumping iron but also about what you put on your plate. If you want serious gains, pay attention to what you eat. This is because the food you munch on has a huge impact on your muscle growth.\u00a0<\/span><span style=\"font-weight: 400;\">So don&#8217;t miss out on discovering the best foods to gain muscle in this must-read article!<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Foods_To_Gain_Muscle\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Foods_To_Gain_Muscle\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Best_Foods_To_Gain_Muscle\"><\/span><b>What Are The Best Foods To Gain Muscle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best foods to gain muscle are those rich in protein and low in fat. These include eggs, fish, Greek yogurt, beef, chicken breast, soybeans, etc.<\/span> <span style=\"font-weight: 400;\">(<a href=\"https:\/\/www.healthline.com\/nutrition\/26-muscle-building-foods#_noHeaderPrefixedContent\">1<\/a>).<\/span><span style=\"font-weight: 400;\"> The International Society of Sports Nutrition suggests that when exercising, you should consume 1.4-2 grams of protein to build and maintain muscle mass<\/span> <span style=\"font-weight: 400;\">(<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5477153\/\">2<\/a>).<\/span><span style=\"font-weight: 400;\"> With this in mind, many individuals skip other nutrients and follow a <a href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/\">strictly-protein diet to gain muscle<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While proteins are sufficient for building muscle, solely relying on them is not good for your health. Besides proteins, you should also consume complex carbohydrates as they help replenish glycogen stores in the muscles to avoid post-workout fatigue. You also need healthy fats for optimal body function.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One proven way to build bulky muscles is to incorporate a well-balanced diet and regular exercise. You should also include vitamins and minerals in your diet and remember to stay hydrated.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below are some of the best foods to eat to gain muscle:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Eggs\"><\/span><strong>Eggs<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Eggs are the powerhouse of protein as they include nine essential amino acids, such as leucine, which is important for building muscle. They also include healthy fats, <a href=\"https:\/\/betterme.world\/articles\/is-vitamin-d-good-for-your-skin\/\">vitamin D<\/a>, and B vitamins, which are necessary for energy production. A single egg contains 6 grams of protein<\/span> <span style=\"font-weight: 400;\">(<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1100185\/nutrients\">3<\/a>).<\/span><span style=\"font-weight: 400;\"> Incorporate eggs to get the muscles you have always desired.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Chicken\"><\/span><strong>Chicken<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you are looking for the best diet to put on muscle, you should consider including chicken. A normal-sized chicken breast is packed with protein and contains around 25-27 grams of high-quality protein. It is also rich in B vitamins such as, B3 (niacin), and B6.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ideally, you should consume chicken without skin to build muscle, as skinless chicken is high-protein and low-fat. Also, deep-frying chicken is not recommended as it may not give the required muscle growth results. You can grill the chicken breast and season it with paprika for taste.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Greek_Yogurt\"><\/span><strong>Greek Yogurt<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Greek yogurt is much more effective than ordinary yogurt in building muscle mass because it is higher in protein. It combines fast-digesting whey protein and slow-digesting casein<\/span> <span style=\"font-weight: 400;\">(<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4924180\/\">5<\/a>).<\/span><span style=\"font-weight: 400;\"> This combination might help increase lean muscle mass.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Greek yogurt usually contains at least 18 grams of protein and is a great pre-workout and post-workout meal. You can add bananas to Greek yogurt for protein and carbs.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/wall-ball-workout\/\"><i>Squat, Throw, Catch: The Wall Ball Workout Guide You Need To Gain Muscle And Lose Fat<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fish\"><\/span><strong>Fish<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fish, such as salmon and tuna, are the best at building muscle as they are high in protein and contain essential fatty acids like omega-3 fatty acids. These essential fatty acids may promote muscle growth and regulate muscular health<\/span> <span style=\"font-weight: 400;\">(<a href=\"https:\/\/www.newzealandrabbitclub.net\/what-is-the-best-fish-to-eat-to-build-muscle\/\">7<\/a>).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A normal serving of tuna and salmon contains 20 and 17 grams of protein, respectively. They also contain vitamins A, B12, and B6 necessary for optimal performance. Salmon is particularly beneficial for older adults as its omega-3 fatty acids have been suggested to prevent muscle loss with age<\/span> <span style=\"font-weight: 400;\">(<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4210907\/\">6<\/a>).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Foods_To_Gain_Muscle\"><img decoding=\"async\" class=\"aligncenter wp-image-32087 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4618-1024x576.png\" alt=\"7-day meal plan for muscle gain\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4618.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4618-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4618.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4618.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Gain_My_Muscle_Fast\"><\/span><b>How Can I Gain My Muscle Fast?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Building muscles and bulking up takes time and effort. If you are determined to get big gains, you must know it requires perseverance, discipline, following the right diet, and working out more.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is how you can build muscles as fast as possible:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Follow_The_Right_Diet\"><\/span><strong>Follow The Right Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Muscle growth highly depends on the food you consume. If your goal is bulking up, you must consume more calories than you are burning. Most bodybuilders follow a diet routine named bulking and cutting and alternate between the two repeatedly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During bulking, they consume more calories and protein-based foods to increase muscle mass. In the cutting phase, the athletes follow a calorie-deficit diet to promote fat loss. Ideally, individuals try to consume 300-500 more calories than their daily normal calorie levels to promote muscle growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regarding nutrition, it is sometimes advised to consume high-protein foods for muscle building, including 1.6 grams of protein and 1.5 grams of carbs per kg of body weight to build muscles fast<\/span> <span style=\"font-weight: 400;\">(<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6680710\/\">8<\/a>).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Track_Your_Diet\"><\/span><strong>Track Your Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It might also help to jot down the meals you consume throughout the day. Keeping note of your nutrition helps you learn if you are meeting your daily calorie count and not over-consuming or under-consuming. If you are not getting the desired results, you can use the data you\u2019ve collected to see where you can make changes.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Get_Enough_Sleep\"><\/span><strong>Get Enough Sleep<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While you may be up all night to get the bodybuilder figure, you must take care of your health by getting at least 6-8 hours of sleep every night. This helps our bodybuilding journey by recovering your muscles and helping them heal quickly. Also, muscles may grow in size when they are resting after a heavy workout <\/span><span style=\"font-weight: 400;\">(<a href=\"https:\/\/www.builtlean.com\/muscles-grow\/#:~:text=Muscle%20growth%20occurs%20whenever%20the,it%20occurs%20while%20you%20rest.\">9<\/a>).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Train_With_Heavy_Weights\"><\/span><strong>Train With Heavy Weights<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Muscle responds to intensity. Increasing weight intensity puts immense pressure on your muscles which should help them grow bigger. Physical trainers will say that the crux is to feel the intense burn by the end of your set. If you feel like you cannot lift weight after your tenth rep, you are going in the right direction.<\/span><\/p>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Foods_To_Gain_Muscle\">Our app will help you<\/a> restructure your habits, remold your life and crank up your fitness results!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Foods_To_Gain_Muscle\"><img decoding=\"async\" class=\"aligncenter wp-image-32097 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4585.png\" alt=\"7-day meal plan for muscle gain\" width=\"960\" height=\"540\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4585.png 960w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4585-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4585.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Incorporate_Compound_Exercises\"><\/span><strong>Incorporate Compound Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Compound exercises work wonders for muscle growth, engaging several joints and muscle groups. Try to do deadlifts, pull-ups, and squats more often to witness the results. Although these exercises are important, you shouldn\u2019t forget isolation exercises like biceps curls, which help target a specific muscle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may be restless about gaining muscles fast, but you must understand that muscle growth does not happen overnight. Following the right diet-workout routine, lifting heavy, and practicing perseverance reaps the results.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Gain_Muscle_If_You_Are_Very_Skinny\"><\/span><b>How Do You Gain Muscle If You Are Very Skinny?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You may be complimented over your ability to stay skinny, but it can be challenging if you want to get big and bulky.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out how you can achieve your muscle growth goal below!<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Consume_More_Carbs\"><\/span><strong>Consume More Carbs<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Most individuals trying to lose weight are advised to reduce carbs. But you should consume more carbs if you are trying to build muscle. Consuming adequate carbohydrates is important as your body may start using your proteins as a fuel source if you are not eating enough carbs<\/span> <span style=\"font-weight: 400;\">(<a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/weight-loss-common-myths\">11<\/a>).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can get healthy complex carbs from eating whole grains, quinoa, sweet potatoes, oats, carrots, broccoli, etc. If you are looking for the best fruits to gain muscle, you can also consume bananas, mangoes, and peaches.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Eat_Every_Few_Hours\"><\/span><strong>Eat Every Few Hours<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If your goal is to bulk up, you might want to eat after every 2-3 hours to get more energy in. Try to eat more proteins and aim to get 25% of calories from proteins. You can incorporate protein shakes during and after your workout for maximum energy. Try to have a healthy breakfast followed by intermittent snacking and lunch and dinner meals.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Foods_To_Gain_Muscle\"><img decoding=\"async\" class=\"aligncenter wp-image-32611 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/8-1024x576.jpg\" alt=\"7-day meal plan for muscle gain\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/8.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/8-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/8.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/8-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/8.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Replace_Cardio_With_Strength_Training\"><\/span><strong>Replace Cardio With Strength Training<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cardio is effective if you are planning to lose weight. But it would be best to include more strength training workouts to gain muscle mass. You can do light cardio, walking, or cycling on low gear once or twice weekly to maintain cardiovascular health. However, your focus should still be on lifting weights, squatting, and bench-pressing.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Take_Rest\"><\/span><strong>Take Rest<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Rest is essential to repairing and building your muscles. Strength training causes micro tears in our muscles due to trauma. The recovery process is where we are improving our muscles and making them more resilient and bigger<\/span> <span style=\"font-weight: 400;\">(<a href=\"https:\/\/www.uhhospitals.org\/blog\/articles\/2018\/02\/microtears-and-mass\">12<\/a>).<\/span><span style=\"font-weight: 400;\"> You do more harm than good if you constantly work out without resting.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Set_Fitness_Goals\"><\/span><strong>Set Fitness Goals<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lastly, set fitness goals, such as gaining a certain amount of muscle in one year, and break them down into small achievable goals. This helps you stay on track and focused on the bigger picture. Measure your arms, thighs, and waist routinely to see how far you have come.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/\"><i>How To Lose Weight And Gain Muscle: The Body Recomp Guide<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Foods_To_Gain_Muscle\"><img decoding=\"async\" class=\"aligncenter wp-image-47188 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207792-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207792.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207792-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207792.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207792-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207792.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Bulk_Up_In_2_Weeks\"><\/span><b>How Can I Bulk Up In 2 Weeks?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The good news is, even if you are new to weightlifting, beginners can still possibly gain much more muscle than experienced lifters.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So if you want to get bigger, follow the steps below:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Do_Compound_Exercises\"><\/span><strong>Do Compound Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Compound exercises are an excellent way of bulking up, as many muscle groups are engaged during the session. They also exert more pressure on your muscles and cause more muscle strain, which leads to muscle hypertrophy. So try to be careful when creating your exercise regime. Squats, deadlifts, and rows are your best friends if you want to bulk up fast<\/span> <span style=\"font-weight: 400;\">(<a href=\"https:\/\/www.healthline.com\/health\/fitness-exercise\/compound-exercises\">13<\/a>).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increase_Reps_And_Sets\"><\/span><strong>Increase Reps And Sets<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You might have increased weights to cause muscle tension. However, keep in mind that increasing weight too much can lead to muscle overload and fatigue. It would help if you raised your reps and volume by employing light to moderate weights to counter this. The idea is to keep exercising your muscles to stimulate growth.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Get_Some_Sleep\"><\/span><strong>Get Some Sleep<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Remember to take a rest between your workouts. Get a full-night sleep daily to give your muscles enough time to heal and recover. Muscle recovery happens largely at night, so allow your muscles to grow fully and increase in size while you sleep.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also follow the intense workout routine below to start seeing results within two weeks:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm up for 5 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 8 sets and 5 reps of dumbbell bench press with a 30-second break between the sets. This targets your upper chest, arms, and shoulders and gives you that broad-shoulder look.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 5 sets and 8 reps of dumbbell pull-over with each arm with a 60-second break between the sets. This fully opens your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 4 sets and 10 reps of incline hammer press with a 30-second break between sets. This exercise also targets your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 3 sets and 12 reps of cable fly with a 30-second break? This exercise focuses on the middle of your chest and the front of your shoulders.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Consume_More_Protein\"><\/span><strong>Consume More Protein<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Protein is the core foundation of muscles, so if you want to grow bigger quickly, you must consume all things protein<\/span> <span style=\"font-weight: 400;\">(<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5477153\/\">2<\/a>).<\/span><span style=\"font-weight: 400;\"> Try to include casein, as it has a slower digestion rate. Many bodybuilders consume casein before hitting the bed as it supplies fuel to muscles and aids muscle recovery all night long.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consume a casein protein shake during and after your workouts to gain maximum strength. You can also aim for milk, cheese, Greek Yogurt, etc.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Foods_To_Gain_Muscle\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Foods_To_Gain_Muscle\"><img decoding=\"async\" class=\"aligncenter wp-image-41478 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3706-1024x576.png\" alt=\"stationary bike workout plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3706.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3706-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3706.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3706-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3706.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Factors_Influence_Muscle_Growth\"><\/span><b>What Factors Influence Muscle Growth?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Gaining muscle mass depends on several factors:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Genetics\"><\/span><strong>Genetics<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You may be unaware, but your genetics play a significant role in your ability to develop muscles. While this is out of your control, you should learn which areas of your body face the most difficulty gaining muscles. Focus your efforts on targeting those areas more than others, and you should get results.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Aging\"><\/span><strong>Aging<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Aging also plays a crucial role in how your muscles turn out. If you are in your late teens or early 20s, you will find it a lot easier to develop muscle mass due to elevated testosterone and related hormones. The same goes for females. However, that does not mean you cannot grow bigger with age. By working hard, staying consistent, and eating clean, you can continue to bulk up even in your 60s.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Body_Composition\"><\/span><strong>Body Composition<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your weight and fat levels also influence your ability to build muscles. You may find it easier to build muscles due to low body fat levels if you are generally lean. To achieve growth, you might need to consume more carbs. If you are heavier, you can focus on reducing your body fat by cardio and following a <a href=\"https:\/\/betterme.world\/articles\/high-protein-foods-for-muscle-building\/\">high protein<\/a> diet to gain muscles<\/span> <span style=\"font-weight: 400;\">(<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5477153\/\">2<\/a>).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Best_Vegan_Foods_To_Gain_Muscle\"><\/span><b>What Are The Best Vegan Foods To Gain Muscle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some of the best vegan foods that build muscle are:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Beans\"><\/span><strong>Beans<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Beans are one of the best vegan foods to gain muscle as they are high in protein <\/span><span style=\"font-weight: 400;\">(<a href=\"https:\/\/tanita.eu\/blog\/10-plant-based-protein-sources-for-muscle-gain\">14<\/a>).<\/span><span style=\"font-weight: 400;\"> They serve as an excellent meat substitute. Common bean types, such as kidney beans, contain around 15 grams of protein in \u2153 cup serving and are rich in fiber and vitamin B. Beans also contain magnesium, iron, and phosphorus, essential for bone and muscular health.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Quinoa\"><\/span><strong>Quinoa<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Quinoa is an excellent all-rounder, containing high protein, fibers, vitamins, minerals, and antioxidants without gluten. Magnesium in quinoa may regulate muscle and nerve function<\/span> <span style=\"font-weight: 400;\">(<a href=\"https:\/\/universityhealthnews.com\/daily\/nutrition\/quinoa-nutrition-facts-notable-protein-fiber-iron-magnesium\/#:~:text=Magnesium%20and%20phosphorus%2C%20which%20help,helps%20regulate%20blood%20glucose%20levels.\">15<\/a>).<\/span><span style=\"font-weight: 400;\"> Quinoa contains around 40 grams of carbohydrates and 9.1 grams of proteins per cup cooked.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Tofu\"><\/span><strong>Tofu<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you are looking for plant-based proteins, consider incorporating tofu into your diet, as it contains 10 grams of protein per half cup. Tofu is also used as a meat substitute and an excellent calcium source. It is considered an excellent plant-based protein, so consume tofu regularly to reap results<\/span> <span style=\"font-weight: 400;\">(<a href=\"https:\/\/wellpowermethod.com\/what-you-should-know-about-plant-based-protein\/\">16<\/a>).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Foods_To_Avoid_For_Muscle_Growth\"><\/span><b>Which Foods To Avoid For Muscle Growth?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While most foods help you build muscles, some can actually slow down your progress.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These foods include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Alcohol: <\/b><span style=\"font-weight: 400;\">Alcohol may harm your health as it interferes with your muscle growth by hindering protein synthesis. Its effects may also reduce your workout performance the next day if you overindulge.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sugars: <\/b><span style=\"font-weight: 400;\">Refined sugars and sugary foods such as cake, ice cream, and donuts are not good for your health as they contain many calories but few nutrients. Alternatively, you can consume apples and bananas as they have high fiber and nutrients that might enhance your muscle growth and health<\/span> <span style=\"font-weight: 400;\">(<a href=\"https:\/\/www.healthline.com\/nutrition\/foods\/apples\">17<\/a>).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Deep-fried foods:<\/b><span style=\"font-weight: 400;\"> Lastly, you must avoid consuming fried foods as they tend to be high in calories and unhealthy fast.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Foods_To_Gain_Muscle\"><img decoding=\"async\" class=\"aligncenter wp-image-40907 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5125-1024x576.png\" alt=\"stationary bike workout plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5125.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5125-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5125.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5125-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5125.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions_FAQs\"><\/span><b>Frequently Asked Questions (FAQs)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"What_Are_5_Muscle-Building_Foods\"><\/span><strong>What Are 5 Muscle-Building Foods?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Five of the best foods for muscle gain are eggs, chicken, fish, Greek Yogurt, and beef. Eggs are rich in protein as they comprise nine essential amino acids, such as leucine, which is important for building muscle. They also contain vitamin D and B vitamins necessary for energy production. Chicken is rich in B vitamins, B3 (niacin), and B6.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Greek yogurt contains 18 grams of <a href=\"https:\/\/betterme.world\/articles\/100-grams-of-protein\/\">protein<\/a>, a great pre-workout <a href=\"https:\/\/betterme.world\/articles\/low-calorie-meal-plan\/\">meal<\/a>. Salmon and tuna are high in protein and contain omega-3 fatty acids that promote muscle growth. Lastly, Quinoa contains high protein, fibers, vitamins, minerals, and magnesium, which helps regulate muscle and nerve function.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"How_Can_I_Gain_Muscle_Fast\"><\/span><strong>How Can I Gain Muscle Fast?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You can gain muscle fast by consuming proteins such as eggs, milk, and chicken, which are some of the best foods to gain muscle and lose fat. It is also important to keep tabs on your calories and eat more than you burn to gain muscle mass.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, incorporate heavy weights and increased volume to target your muscles more. Lastly, rest more and get at least 8 hours of sleep every night to promote muscle recovery.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"What_Foods_To_Avoid_When_Building_Muscle\"><\/span><strong>What Foods To Avoid When Building Muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You should avoid consuming alcohol, sugary foods, and fried foods.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Alcohol might hinder muscle growth as it inhibits muscle synthesis. Sugary foods are generally rich in empty calories that are unsuitable if you plan to bulk up. You can consume apples and bananas instead of sugary meals to retain essential nutrients. You should also avoid eating fried foods such as fries and onion rings, which are high in unhealthy fats.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Is_Rice_Good_For_Building_Muscle\"><\/span><strong>Is Rice Good For Building Muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Rice is an ideal food to gain muscle for females. It is easier to prepare, can be made in large batches, and can be stored for later use. The debate around rice has been ongoing for years. It is rich in carbs, which replenish glycogen stores in muscles, fueling faster muscle recovery.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This, in turn, builds muscles fast. Bodybuilders love consuming rice daily as it boosts energy and makes them appear bigger. In short, rice is good for building muscle.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Summary\"><\/span><b>Summary<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best foods to gain muscle are high in protein. These range from eggs to meat. Depending on your body composition, weight, and fitness goals, you should consume a high-protein diet to bulk up and include complex carbs and healthy fats. Whatever the case, you should work out consistently to get those bulky gains.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_Foods_To_Gain_Muscle\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Get ready to power up your muscles! It is not just about pumping iron but also about what you put on your plate. If you want serious gains, pay attention to what you eat. This is because the food you munch on has a huge impact on your muscle growth.\u00a0So don&#8217;t miss out on discovering [&hellip;]<\/p>\n","protected":false},"author":56,"featured_media":53181,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2,76],"tags":[],"coauthors":[177,87],"class_list":["post-53180","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","category-weight-management"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What Are The Best Foods To Gain Muscle? - BetterMe<\/title>\n<meta name=\"description\" content=\"Want to maximize your gains? Dive into our article to uncover the \u2605 BEST FOODS TO GAIN MUSCLE \u27a4 and learn how to optimize your diet.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What Are The Best Foods To Gain Muscle?\" \/>\n<meta property=\"og:description\" content=\"Want to maximize your gains? Dive into our article to uncover the \u2605 BEST FOODS TO GAIN MUSCLE \u27a4 and learn how to optimize your diet.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/shutterstock_2090125750-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Anoshia Riaz, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Anoshia Riaz, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/\"},\"author\":{\"name\":\"Anoshia Riaz\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d3f06695b04ad20faf3da54c66bdd751\"},\"headline\":\"What Are The Best Foods To Gain Muscle?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/\"},\"wordCount\":2820,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/shutterstock_2090125750-scaled.jpg\",\"articleSection\":[\"Nutrition\",\"Weight Management\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Get ready to power up your muscles! <\/span><span style=\\\"font-weight: 400;\\\">It is not just about pumping iron but also about what you put on your plate. If you want serious gains, pay attention to what you eat. This is because the food you munch on has a huge impact on your muscle growth.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">So don't miss out on discovering the best foods to gain muscle in this must-read article!<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are The Best Foods To Gain Muscle?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The best foods to gain muscle are those rich in protein and low in fat. These include eggs, fish, Greek yogurt, beef, chicken breast, soybeans, etc.<\/span> <span style=\\\"font-weight: 400;\\\">(<a href=\\\"https:\/\/www.healthline.com\/nutrition\/26-muscle-building-foods#_noHeaderPrefixedContent\\\">1<\/a>).<\/span><span style=\\\"font-weight: 400;\\\"> The International Society of Sports Nutrition suggests that when exercising, you should consume 1.4-2 grams of protein to build and maintain muscle mass<\/span> <span style=\\\"font-weight: 400;\\\">(<a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5477153\/\\\">2<\/a>).<\/span><span style=\\\"font-weight: 400;\\\"> With this in mind, many individuals skip other nutrients and follow a <a href=\\\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/\\\">strictly-protein diet to gain muscle<\/a>.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">While proteins are sufficient for building muscle, solely relying on them is not good for your health. Besides proteins, you should also consume complex carbohydrates as they help replenish glycogen stores in the muscles to avoid post-workout fatigue. You also need healthy fats for optimal body function.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">One proven way to build bulky muscles is to incorporate a well-balanced diet and regular exercise. 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Dive into our article to uncover the \u2605 BEST FOODS TO GAIN MUSCLE \u27a4 and learn how to optimize your diet.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"What Are The Best Foods To Gain Muscle?","og_description":"Want to maximize your gains? Dive into our article to uncover the \u2605 BEST FOODS TO GAIN MUSCLE \u27a4 and learn how to optimize your diet.","og_url":"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/shutterstock_2090125750-scaled.jpg","type":"image\/jpeg"}],"author":"Anoshia Riaz, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Anoshia Riaz, Kristen Fleming, RD","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/"},"author":{"name":"Anoshia Riaz","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d3f06695b04ad20faf3da54c66bdd751"},"headline":"What Are The Best Foods To Gain Muscle?","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/"},"wordCount":2820,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/shutterstock_2090125750-scaled.jpg","articleSection":["Nutrition","Weight Management"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Get ready to power up your muscles! <\/span><span style=\"font-weight: 400;\">It is not just about pumping iron but also about what you put on your plate. If you want serious gains, pay attention to what you eat. This is because the food you munch on has a huge impact on your muscle growth.\u00a0<\/span><span style=\"font-weight: 400;\">So don't miss out on discovering the best foods to gain muscle in this must-read article!<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Are The Best Foods To Gain Muscle?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The best foods to gain muscle are those rich in protein and low in fat. These include eggs, fish, Greek yogurt, beef, chicken breast, soybeans, etc.<\/span> <span style=\"font-weight: 400;\">(<a href=\"https:\/\/www.healthline.com\/nutrition\/26-muscle-building-foods#_noHeaderPrefixedContent\">1<\/a>).<\/span><span style=\"font-weight: 400;\"> The International Society of Sports Nutrition suggests that when exercising, you should consume 1.4-2 grams of protein to build and maintain muscle mass<\/span> <span style=\"font-weight: 400;\">(<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5477153\/\">2<\/a>).<\/span><span style=\"font-weight: 400;\"> With this in mind, many individuals skip other nutrients and follow a <a href=\"https:\/\/betterme.world\/articles\/protein-shakes-for-muscle-gain\/\">strictly-protein diet to gain muscle<\/a>.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">While proteins are sufficient for building muscle, solely relying on them is not good for your health. Besides proteins, you should also consume complex carbohydrates as they help replenish glycogen stores in the muscles to avoid post-workout fatigue. You also need healthy fats for optimal body function.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">One proven way to build bulky muscles is to incorporate a well-balanced diet and regular exercise. You should also include vitamins and minerals in your diet and remember to stay hydrated.<\/span>\r\n\r\n<span st ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/","url":"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/","name":"What Are The Best Foods To Gain Muscle? - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/best-foods-to-gain-muscle\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/shutterstock_2090125750-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Want to maximize your gains? 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