Top 5 Foods To Eat To Build Muscle Fast 

October 21, 2020

By Troy Adashun


No matter how hard you are training to build muscle you need to put the right foods in your body. Today I want to dive into my top 5 foods to build muscle fast. You could essentially put together an entire meal plan from just these 5 foods.

This is by no means a complete list and there are well over 100 foods that will help you gain muscle quickly, but this will help you come up with a muscle building meal plan much easier.

These are all muscle building foods that you should be eating every single week, so let’s dive into the list. You will see that there are protein, carb and healthy fat options and they are all important when it comes down to it. Protein is needed for building muscle, but so is carbs and healthy fats. It’s the synergy of all these foods that come together to form the perfect muscle building plan of attack.

Another rule of thumb for eating to build muscle that I follow religiously is eating the carbohydrates I crave post workout to spike my insulin, which is the most anabolic hormone in your body. This means that I can enjoy things like candy, ice cream, donuts and literally whatever my heart desires in reason and it can have a positive muscle building effect.

You won’t see donuts on this list below, but keep in mind that you can eat any food within reason if you pay attention to the factor of timing and stick with the carbs you crave as a post workout reward when it can be beneficial!

Before we dive into the top 5 foods to build muscle fast, let’s first quickly crunch how many calories you need to eat to build muscle.

How many calories do you need to build muscle?

Before we get into what you should be eating we need to cover an even more important topic first, because if you aren’t eating in a calorie surplus you won’t build muscle regardless of what the food is. Sure things like eggs and potatoes are great foods to build muscle as you will soon see, but if your body needs 3,000 calories to be in a surplus, and you eat 2,000 calories of the best muscle building food options - you WON’T build muscle.

You need to be in a small calorie surplus or at least close to maintenance to give your body the fuel that it needs to recover and repair damaged muscle tissue from your workouts! No worries as the SuperHuman Calorie calculator has you covered.

Enter your information below and in 30 seconds it will spit out exactly how many calories you need to eat to build muscle. Once you have that number you just need to fill it with the best foods to build muscle!

Calorie Calculator

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Top 5 Foods to build muscle fast

1. Eggs

Eggs are a great muscle building food because they are high in protein, loaded with the amino acid lysine, and provide healthy cholesterol to help you improve your body’s natural testosterone production. If you are lean bulking and trying to keep your calories down you can also substitute this for “egg whites”

One of my favorite tricks is to take 3 whole eggs, ½ cup egg whites and a bit of water to fluff the eggs out and pan fry them. This gives you a delicious stack of muscle building protein and healthy fats that will help you boost your muscle building hormones.

If you are training to build muscle fast don’t be afraid to load up on the eggs and eat as many as 8-10 a day! At only 60 calories per egg and loaded with protein and important nutrients, you can’t go wrong. 

2. Bison

Bison is one of the best muscle building foods on the planet, and actually could be enjoyed on a fat loss or shredding diet as well. Bison has 250% less fat in a 3.5 ounce serving than the comparable size of lean ground beef. Bison is loaded with key amino acids that will fuel growth and recovery when you are training hard, and I have to say that I enjoy the taste.

I will usually buy a 1 lb. package of lean ground bison at the store and pan fry it in some coconut oil cooking spray if i’m dieting, or with 1 tbsp olive oil if my goal is to build muscle. 

When it comes to building muscle, both quality and quantity of protein is extremely important. I recommend that you get in at least 1 gram of protein per 1 lb. of bodyweight and stick to the protein sources on this list as they are loaded with essential amino acids, vitamins, minerals and even natural creatine that will fuel muscle growth. 

3. Red Skin potatoes

Most people don’t think of white potatoes as a bodybuilding food, but a medium sized 150 gram red skin potato with the skin is loaded with vitamin C, Vitamin B6 and has twice the potassium of a banana. They are also a great source of complex carbohydrates, providing you with incredible amounts of fuel for long and grueling training sessions or short and intense sessions where you are lifting heavy weight.

Carbohydrates are often the most overlooked macronutrient when it comes to building muscle. Carbs fuel muscle growth and should be ingested with quality protein sources. Insulin is the most anabolic hormone in your body, and that is why I recommend eating the carbs you crave in your post workout window.

Potatoes are a great pre workout fuel source and post workout recovery source, and that is why they are on the list. I recommend that you consume at least 1.5-2x your bodyweight in grams of carbohydrates and load up on carbs before and after your workout for optimal results!

4. Sweet Potatoes

If you listen to a lot of bodybuilders talk about their diet, you will notice that sweet potatoes are a staple in almost all of their meal plans. Sweet potatoes or yams work perfect here, as they are essentially the same thing and provide similar nutritional profiles. 

If you listen to a lot of bodybuilders talk about their diet, you will notice that sweet potatoes are a staple in almost all of their meal plans. Sweet potatoes or yams work perfect here, as they are essentially the same thing and provide similar nutritional profiles. 

5. Salmon

Salmon makes this list because it is not only loaded with protein but the healthiest fat on the planet. Salmon is loaded with omega 3 fatty acids which most people are deficient in, and consuming salmon on a regular basis ensures that you not only get your protein and healthy fats in but ensure you are not low in omega fatty acids which are critical for hormones, recovery, and even energy production.

Many studies have shown that omega 3 fatty acid consumption during a regular resistance training program boosts muscle building and workout performance. You simply can’t go wrong with eating salmon on a regular basis.

I enjoy grilled salmon, salmon lox on toast or a bagel and even Salmon sushi! There are tons of delicious ways to get your salmon in.

Honorable Mention

There are tons of other great muscle building foods not mentioned here like chicken thighs, chicken breasts, rice, fruit, vegetables, nuts, seeds, nut butters, olive oil, coconut oil and I could list over a hundred others!

The biggest takeaway is the 80/20 rule. If your goal is to build muscle fast 80% of your food options should be healthy and nutrient dense foods like the ones listed on here, and the other 20% I encourage you to satisfy your deepest darkest cravings! That is what the Crave Diet is all about after-all! Good-luck on your muscle building journey, and I encourage you to take the quiz below to hop on the fastlane to building your dream body!

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