To gain muscle fast you need to eat certain nutrients during the day and at particular intervals.
What this means is that you will have to consume top quality protein, natural and unprocessed carbohydrates, and a small quantity of beneficial fat if you want substantial muscle gains.
Proteins For Muscle Gain
As you perhaps already know foods that have quality proteins are the key for anyone who wishes to add muscle fast. Protein supplies the vital amino acids that helps to build muscle, and thus it is a crucial element in any muscle building diet.
Taking sufficient protein is important because it optimizes the muscle building process and is instrumental in rebuilding damaged muscle tissue. The bottom line is if your diet doesn't contain enough protein your muscle gains will be significantly reduced.
Hence it's vital that you consume top quality protein at each meal, and healthy sources are fish, lean cuts of meat and low-fat dairy produce. Boneless, skinless turkey or chicken breasts are also low-fat and high-protein foods that will help with gaining muscle quickly.
And it's a good idea to make sure by supplementing with a protein powder as well. Whey protein is one of the most widespread and useful supplements as it supplies high quality muscle building protein.
Carbs For Building Muscle
In spite of this, it's not just about eating lots of protein for building muscle. Carbohydrates are equally valuable for gaining muscle because they trigger an insulin response, which, in turn, aids excellent cell growth by supplying nutrients for the cells.
Carbohydrates also contribute many crucial vitamins and minerals which are necessary for good health.
Some of the top carbohydrates are can be found in starchy vegetables e.g. baked potatoes, sweet potatoes, yams, whole grains, oatmeal and fresh fruit.
No matter what you do stay clear of highly refined sources of carbohydrates such as doughnuts, white bread, and other baked goods as they often include trans-fatty acids which are extremely unhealthy for you.
Indispensable Fats For Muscle Building
Because of all the discussion of how fat is supposed to be bad for your health, you may find it difficult to believe that fats are also necessary foods for muscle gain. The fact is they are, and should be consumed in moderation in a healthy muscle building diet.
The most healthy kinds of fat are those that include a high quantity of vital fatty acids. Key fatty acids are those that cannot be manufactured by the body and must be gotten from the food we eat.
Two of the most common essential fatty acids are linoleic acid and alpha linoleic acid, which are commonly known as omega-3 and omega-6 fatty acids, respectively. These are normally found in several vegetable fats and fish like salmon.
A simple way to get the necessary fatty acids your body needs is by taking a tablespoon of flaxseed oil and a tablespoon of extra virgin olive oil twice a day. Both of these are high in essential fatty acids, making them excellent foods for muscle building.
To sum up, for fast muscle gain the best possible foods you can eat are those that provide a balanced combination of crucial nutrients in the shape of quality proteins, carbohydrates, and fats.
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