How to Build Muscle Fast With Food

When looking to build muscle, the most obvious and effective method is to work out by lifting weights. If you are searching for faster results, however, a few simple changes in your diet can also help. Certain foods are packed with protein and can enhance the muscle-building process and even speed it up.

Instructions

• 1

  Scramble up some eggs for breakfast. Eggs are high in protein, fat and vitamin D, all of which are essential for building and maintaining healthy muscle tissue. By starting off your day with an omelet or sunny-side-up eggs, you will already be increasing your muscle count without even feeling the burn. You can also try a power smoothie or shake filled with banana and yogurt, a few tablespoons of peanut butter for protein and some ice cubes.

• 2

  Snack on sunflower seeds, edamame and vegetables dipped in tahini. All of these foods are low in saturated fats and sugar but contain high amounts of protein per serving. Protein is the most important component of a muscle-building diet.

• 3

  Prepare a salad with an olive oil dressing for lunch. Olive oil contains unsaturated fat that helps prevent muscle breakdown and protects joints. To make the salad even more muscle-friendly, add cucumbers, which are important for your connective tissue; watercress, which is high in iron and vitamin C; and red peppers, which are also high in vitamin C. Vitamin C is important for helping prevent muscle soreness. For more protein-filled lunch options, try a whole-wheat sandwich with turkey slices, strip steak or peanut butter.

• 4

  Eat turkey with a side of quinoa for dinner. Both are high in protein and a good choice when trying to gain some muscle. Alternatively, eat beef, which is also extremely high in protein but contains more fat than turkey. Rice and beans are another good source of protein, so you can replace quinoa with either of those as a different side.