10 BEST Foods To Add MUSCLE Mass FAST!
10 superfoods to build muscle fast
Over the past few years, you're likely to have heard of quite a few dubious superfoods that have promised to change your life and upscale your diet. Some people swear by them, but others avoid them at all costs; leaving you stranded in a dietary deficit, scratching your head about what scran to get down your throat.
Well, according to a survey by an online retailer, bone broth, insects — such as crickets and cockroaches — and red algae will soon be the go-to superfoods for 2019.
Scrap that, we say. For real muscle and health benefits, you can forget about slurping up bone borth and chomping insects like a D-list celebrity on ITV. But, a word of warning: if you’ve come here expecting a list of eggs, broccoli and steak, think again.
No, you already know about all that. What you really need is an edge. Tools to help you break the mould, disrupt the mundane and achieve real results. Incorporate some of these superfoods into your daily regimen and you’ll be physically stronger and mentally tougher. You’ll grow bigger biceps and shred that six-pack faster, too.
Pre Workout Superfoods: turn on the fat burners
Your pre-workout mission should be simple: get yourself ready to chuck heavy sh*t around and shred lbs from your waistline.
Matcha Green Tea
OK, so you don’t need to entirely trade in your espresso for this one, but think of it as a crash-free, fat-burning version of coffee. Made from ground green tea leaves, matcha will not only give you an energy kick to crush your squat PB, it will also kick your metabolism into burning 25% more fat.
Moringa leaf powder will fuel you up with a pinch of pre-workout protein, but most importantly give you a strong boost of calcium – essential for promoting strong muscle contractions.
Pre-workout supplements tend to contain some form of nitric oxide (NO) activator. NO supports blood flow (yes, that means a bigger pump), but also significantly affects the release of adrenaline, which is guaranteed to make you rack up the weights. Beets contain dietary nitrates, which once ingested are naturally converted to NO. Free from the tingly-face sensation of the synthetic stuff, as well.
Intra Workout Superfoods: harder, faster, stronger
Here’s the thing. Chug as many protein shakes as you like, eat steak all day, if you don’t put in the graft, you’ll just end up with a Dad Bod (and you can only pull that off if your name is Leo). You want to go the whole nine yards, which is made easier by fuelling mid-session. Just remember, we’re talking about 90min slogs, not 15min HIIT sessions, obviously.
Coconut water is a brilliant source of electrolytes, which your body needs to replenish as you sweat out your session. Not only that, coconut water also has a protective effect on your liver, which is essential to metabolic health and muscle growth.
Originating in Chinese medicine, Cordyceps is a mushroom, available as a powdered extract. A shake with them on the ingredients list will reduce oxidative stress during exercise – in other words, it’ll keep you going harder for longer.
Post Workout Superfoods: all hail protein
You probably already have your post workout protein routine nailed down to a T, but remember to question the quality of your supplements.
Whey Protein Concentrate
Whey has been given a bit of a bad rep lately, but this is often unjustified. A good quality whey protein remains the ultimate, quick-to-absorb, post-workout protein supplement. Just beware of nasty additives like sucralose, sucrose and maltodextrin when scanning the label.
If you are lactose intolerant, your best bet is to mix different types of vegetable protein powders to obtain a full spectrum of amino acids. Pea, rice, and hemp are three excellent sources to mix and are easily accessible.
If you’re stuck for a protein shake, or need something a little heartier, a 30g serving of peanuts will give you a handy 10g of protein and help you recover with a strong punch of antioxidants. Go easy on the salt, though.
Night Time Superfoods: sleep n’ grow
Overnight muscle growth and recovery can easily be overlooked. But with a couple of pre-bed tricks up your pyjama sleeve, it’s incredibly easy to give yourself an effortless edge.
Natural yoghurt contains a perfect balance of protein, carbs and fat. A pre-bed 250g serving will give you a slow-release 15g of protein which is sure to keep your muscles ticking over until morning. You’ll also be getting a whack of probiotics for gut health – helping digest food, maximising your nutrient uptake. Opt for grass-fed organic plain yoghurt with no added starch. Also, avoid the low-fat options because you’ll be missing out on good fats like fat-burning CLA.
Struggle to sleep? If you’re not catching enough quality kip, your muscles won’t get a chance to recover and all your bench press labours could be wasted. Sesame seeds are one of the highest food sources of tryptophan. Tryptophan is a precursor to serotonin, the body’s feel good hormone which will put you to sleep in no time. Lights out.
Video: 7 Fundamentals of Eating for Muscle Growth | Mass Class
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