Top foods that build muscles fast are those foods (out of many others) that would feed your growing muscle mass quickly by providing nourishment and calories. Remember that to build muscles fast, you must avoid fast food at any cost.
Let us look at the foods for quick muscle gain. Easily available and pocket-friendly, these top foods that build muscles fast are indeed very effective. BUT obviously, do not expect any miracle overnight.
Here are your top 5 foods that build muscles fast:
#1 Banana
One banana has zero cholesterol, 1.1 g to 1.66 protein and 90-135 calories (depending on the size). Good for the heart, it improves glycogen (main energy source in our body) level, builds muscles, each banana contains 28% vitamin C, 13% potassium, 34% recommended dietary allowance of vitamin B6, 11% fiber.
#2 Brown Rice
Unlike white rice, brown rice keeps you energetic throughout the day; it does not make you feel sleepy when you have it for breakfast or lunch. 100 g of medium-grained, cooked brown rice gives you 8 g protein and 112 calories. After quinoa (that contains the highest level of BCAAs), brown rice is the second highest.
#3 Eggs
Considered a rich source of protein—about 6 g to 7 g per egg, eggs are also rich in iodine, phosphorus, tryptophan, calcium, iron and vitamins A, C, B2, D, B5. Eggs contain good cholesterol and help in maintaining your testosterone levels. The protein content in eggs help in quick muscle gain; at the same time, body fat is reduced.
#4 Almonds
Low in fat and high in vitamin E, zinc, calcium, folic acid, and magnesium, 30 g almonds give 6-7 g protein, 3.5g to 4 g omega-6 and 190 calories. A very healthy nut, almonds help in quick muscle gain.
#5 Oatmeal
If you want to build muscles fast, oatmeal is another great option. 100 g raw oats contain 16.9 g protein, 389 calories, iron and vitamin B3.
Wrap Up
Top foods that build muscles fast are indeed great foods for your muscles. How much to eat, when to eat, is up to your daily calorie requirement.
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