7 BEST Foods to Build Muscle FASTER!

This is Tom Brachy and these are the top seven foods to eat to get your recommended protein levels and build muscle fast We're starting now So the beauty is it's not just protein that you're eating even though protein is very important There's so many great muscle healthy nutrients in a lot of these foods Specifically, did you know creatine is very beneficial for muscle strength and muscle building and it's found in a lot of the foods that We're talking about in fact You can get the equivalent creatine in some of these foods than you can from scooping and supplementing That's what people don't realize creatine is a natural substance And then there's another substance called hmb. So hmb works on your muscles by preventing the breakdown of your muscles This is also found in a lot of the foods that we're going to talk about some studies actually show that Hmb and creatine together are more effective than steroids or testosterone Don't worry You're not going to be like a gigantic bodybuilder like this guy where the real benefits are Long life and enjoying your golden years being physically fit and enjoying your life in your branch chain Amino acids. These are your core amino acids. They're found in central pathways throughout your body Building muscles building strength. It's found in a lot of these foods So there's just so much good nutrition and omega-3 fatty acids These are also important in strength training and building muscle. These are found in a lot of these foods So these are the top seven foods that i've found that help people build muscle and no matter what your age is Building muscle is the single most important thing you can do There was a study in the american journal of preventative medicine in the british journal of medicine And they found that people who strength trained and i'm talking push-ups against the wall air squats Like this Lifting a book in front of you You don't have to go to the gym and be barking and lifting 500 pounds on the bench press If you're an older person and you don't strength train, that's the single most dangerous decision you could be making People are worried. They're going to hurt themselves strength training, but it's an opposite factor if you don't strength train That's the worst thing you can do for your health. So consider it. I have a ton of guides on this stuff But here's the top seven foods and i'm counting down from least practical to most practical number seven quinoa This is a plant-based protein Quinoa provides a complete amino acid profile So it gets your branch chain amino acids like leucine isoleucine, which is rare in plant foods So this is for my vegan friends who are watching this I care about you guys. I always include stuff for you here This makes it valuable for muscle building while direct studies on quinoa and muscle growth are limited It's high protein content along with nutrients like iron and magnesium contribute to overall muscle health and recovery And remember you want to get 0.8 grams per Pound in the body or 1.6 grams per kilogram of body weight The key with things like quinoa is that they replace noodle dishes and rice dishes for example, that's pure carbs But with something like quinoa you're getting so many vitamins. You're getting decent amount of protein now It's not as much as the other things we're going to talk about in this video But it's a phenomenal replacement and just doing this for your main meals can change your life completely You can lose fat and gain muscle number six salmon Salmon is a great fish, but cold water fish in general are high in protein Omega-3 fatty acids these support muscle health reduce inflammation Enhance muscle strength. It's very versatile and can be cooked in a lot of different ways. Salmon is an excellent source of protein Omega-3 fatty acids. This is a true superfoods the go-to for omega-3 is cold water fish Mackerel salmon whitefish herring anchovies tuna a small little portion essentially gets you your daily need Shellfish as well oyster blue crab shrimp, you know, that's probably not the most practical way for the carnivore watchers here Beef can give you some although it's not going to be large amounts But flax seeds hemp chia walnuts if you want to get it and you don't want to buy supplements Flax seeds are amazing. Look at how much is in one serving one tablespoon of flax seeds That's actually two days worth so that's probably the single best way to get it and then it's in vegetables as well But you have to eat a decent amount of vegetables to get your fill omega-3s are known to support eye health Inflammation muscle building. They're very important Our omega-3 in society should be about one to one with omega-6s But right now the average person on the modern processed diet is about 25 To one of the omega-6 to omega-3 fatty acids So make sure you're getting your omega-3s. Omega-3s are so well studied for muscle building 1.1 grams for women 1.6 grams per man. You can easily get it in your foods. You don't need to supplement. This is so well studied It's an anti-inflammatory helps with muscle strength joint health lubrication in your joints blood flow to your muscles This is one of the most studied supplements and almost every strength trainer. I know takes these number five lean beef Lean beef is not only a top-notch source of high quality protein But also contains a blend of muscle building nutrients like b vitamins b12 Creatine and iron the carnivore diets get more popular than ever and look at some of the guys that are on the carnivore diet They are all jacked essentially the principle behind the carnivore diet is You don't need to eat high fructose corn syrup, which is in all our processed foods and you're just eating meat You're getting all these great nutrients a study in the american journal of clinical nutrition suggests that the consumption of lean red meat can increase lean mass gains with resistance training Now people are like hey It's unhealthy for your cholesterol But the reality is that has kind of been disproven studies show that even eating saturated fat now does not correlate to high cholesterol levels what's more important is The fact that you're lean and you exercise if you're obese and you don't eat meat You're going to have a higher cholesterol on average than someone who's lean exercises and eats meat by a large margin For thousands of years people have relied on just eating beef I've heard a cardiologist say that it is the single best and most reliable vitamin out there Look at how much healthy stuff is in there If you are eating some of these meats or foods, you essentially don't have to take a daily multivitamin Almost everything's already in here. There's absolutely no sugar. This is almost the perfect food for nutrition number four chicken breast This is a low fat low calorie protein source rich in niacin And vitamin b6 it can aid in fat loss and improve muscle definition Preparing it with various seasonings and using it in various dishes is very important Chicken breast is a staple in muscle building diets due to its high protein and low fat content The protein in chicken helps repair and rebuild muscle tissues, especially after an intense training session So you have your precursors to hmb creatine high protein Research indicates that if you're getting at least that 0.8 grams per pound That's really going to help with strength training This website compares all the different types of chicken, but look at boneless chicken is almost pure protein So chicken breast look at that 50 grams of protein. No fat. No carbs. That's insane Same with ones with the bone chicken breast meat as well This is unbelievable in an age where we're eating too much processed sugar Fructose added grains as the majority of our calories if you can eat more chicken That's not fried if you can eat that lean chicken You can see how little calories it is and how much protein and nutrition you're getting But take a look at this once you get into the fatty thighs in the crispy fried chicken wings The legs then the protein starts to decrease and the fat starts to pick up especially if it's fried chickpeas plant-based option provides protein fiber and complex carbohydrates This is another option for vegans chickpeas support muscle building help regulate blood sugar and aid in digestion Highly highly recommended you can use this to make hummus. Just don't add too much oil. I know the hummus I buy at the store It's loaded with oil That's going to offset the chickpea benefit. So just be aware you want healthy chickpeas chickpeas have some excellent health statistics Hardly any calories a decent amount of protein high in fiber high in nutrition This is what you want to be eating regularly greek yogurt. This is phenomenal I love greek yogurt a dairy product high in protein calcium and probiotics This can enhance muscle protein synthesis It's a very versatile food that can be consumed with various toppings or used as a substitute in recipes Greek yogurt is a nutrient dense food containing both high quality protein and a good amount of calcium The research in this journal of nutrition has shown that dairy products like those in greek yogurt can enhance muscle protein synthesis Leading to improved growth just be careful about the added sugar but check this out 22 grams of protein 120 calories plus probiotics. That's an amazing choice Now the trick here is is milk good as part of dairy? I didn't put it on this list for a couple reasons But I have a video the top 10 lies and secrets and the new research on milk and dairy Check that out when you have time later highly highly important video to watch these days and number one bum bum bum bum bum bum eggs Eggs are an excellent source of protein These are essential for muscle growth and they are loaded more than anything else with vitamins b vitamins choline omega-3 fatty acids Include these in your diet through a variety of dishes. I did numerous videos on eggs Do eggs cause blood clots do they raise cholesterol studies overwhelmingly now are saying probably not They do not In the past there was some bad studies that said they increase your cholesterol and I know sometimes people attack me in these videos But the studies are just getting so overwhelming that eggs do not raise your cholesterol I stand strongly by that a study in the journal of american college of nutrition found that high protein diets including eggs Significantly increase muscle strength, especially with regular exercise and it does not raise cholesterol Well, the big secret is this there is no clear consensus that eggs raise your cholesterol Historically because there's cholesterol in the egg yolk people thought you'd have high cholesterol in the blood That's kind of been disproven And when you cancel out the cholesterol, you have to look at all the vitamins your b vitamins your omega-3 fatty acids Your vitamin k2. This is one of the best and most practical sources of vitamin k2 And this can be something that's very heart healthy and artery healthy look at all these vitamins a Cardiologist once strongly told me this is the single most reliable and proven Multivitamin when you take the store-bought vitamins, you don't know what's in there But with an egg, you know what's in there. Well, it might be the opposite the egg might actually even be heart healthy So what's the big secret these foods have so many great nutrients But number one most important the big secret is protein A lot of these foods have a complete amino acid profile You get your branch chain amino acids, which are the important amino acids in all the pathways of building muscle in your body So your muscles are always building and they're not breaking down right now medications like ozempic Manjaro, people are not getting the required amount of protein and their muscles break down This is a vicious cycle because even though you lose weight You become so weak and so frail and your metabolism can decrease by a significant amount I've had patients that have lost a lot of weight and if they're not eating protein and strength training Which you always have to be i'd say it's the number one most important thing you can do They get so frail their metabolism's low. I have some patients in clinic It's not that they're 400 pounds, but they're just so frail and weak and they're not even that old because they just lose When they yo-yo diet, they don't keep and build muscle This is an excellent study that looked at almost 50 000 people and measured their grip strength Which is a great indicator for your overall muscle strength. So that's how hard you grip essentially on a grip strength device But look at as you get past your 40s Over to your 60s at your 60s. You basically start to go over the cliff It's even worse for women So as you get older and as you get over 65 your bone mass your muscle mass go down And one of the big secrets is if you can maintain your muscle mass and keep functional It keeps everything going. It keeps your metabolism your bone strength going You're not going to become a bodybuilder most likely if you're watching this video But you will potentially have a greater chance of being more athletic more fit Less nerve pain less joint pain when you hit your later golden years, and that's the goal of this video Here is where it gets even more exciting. They've determined that there is no change in metabolism If your muscle mass stays the same that's insane to me Your metabolic rate is predicted largely by your fat-free mass. So if you can keep your muscle up Theoretically your metabolism should stay up into your 80s 90s If you can maintain that muscle mass Then this has been shown to be the single number one predictor of high quality life in your golden years and older years If you're not strength training and you lose weight It's said that 50 of your weight loss is muscle strength But if you're strength training while you lose weight 90 of that weight loss is now fat and only 10 Is muscle so you always want to be strength training whether you're gaining weight or losing weight It's a single most proven thing to do and these foods will help. They'll give you your protein They'll give you your creatine. They'll help you with Isoleucine which leads to hmb. They'll help with your b vitamins Especially b12 b12 has to come from meats and it will help with your omega-3 fatty acids To go over all these including creatine and hmb check out those videos. They're so important You won't regret it And if you need any of these supplements check my links below it helps support the channel I find the highest quality ones with the best reviews. Check that out below