3 Essential Nutrients For Gaining Muscle

 To gain muscle fast you need to eat particular nutrients all through the day and at particular intervals.

What this means is that you will have to consume high quality protein, natural and unrefined carbohydrates, and a small amount of beneficial fat if you want substantial muscle gains.

Proteins For Muscle Gain

As you possibly already know foods that contain quality proteins are the vital for anyone who wants to grow muscle fast. Protein supplies the essential amino acids that helps to build muscle, and thus it is a crucial part of any muscle building diet.

Taking sufficient protein is important because it optimizes the muscle building process and is instrumental in rebuilding damaged muscle tissue. The bottom line is if your diet doesn't contain enough protein your muscle gains will be significantly reduced.

Therefore it's essential that you consume high quality protein at every meal, and healthy sources are fish, lean cuts of meat and low-fat dairy produce. Boneless, skinless turkey or chicken breasts are also low in fat and high-protein foods that will help you to gain muscle fast.

And it's a good idea to make sure by supplementing with a protein powder as well. Whey protein is one of the most popular and valuable supplements as it supplies high quality muscle building protein.

Carbs For Building Muscle

However, it's not just about eating lots of protein for building muscle. Carbohydrates are also important for gaining muscle because they activate an insulin response, which, in return, promotes excellent cell growth by supplying nutrients for the cells.

 Carbohydrates also supply many key vitamins and minerals which are necessary for good health.

Some of the best carbohydrates are can be found in starchy vegetables including baked potatoes, sweet potatoes, yams, whole grains, oatmeal and fresh fruit.

No matter what you do stay clear of highly refined sources of carbohydrates such as doughnuts, white bread, and other baked goods as they often contain trans-fatty acids which are very unhealthy for you.

Crucial Fats For Muscle Building

Because of all the talk of how fat is supposed to be bad for your health, you may find it difficult to believe that fats are also indispensable nutrients for muscle gain. The fact is they really are, and should be consumed moderately in any healthy muscle building diet.

The healthiest kinds of fat are those that have a high quantity of key fatty acids. Vital fatty acids are those that cannot be manufactured by the body and must be gotten from the food we eat.

Two of the most common essential fatty acids are linoleic acid and alpha linoleic acid, which are commonly known as omega-3 and omega-6 fatty acids, respectively. These are normally found in several vegetable fats and fish such as salmon.

An easy way to get the essential fatty acids your body needs is by taking a tablespoon of flaxseed oil and a tablespoon of extra virgin olive oil twice a day. Both of these are high in crucial fatty acids, making them excellent foods for muscle building.

To sum up, for fast muscle gain the top possible foods you can eat are those that provide a balanced mixture of essential nutrients in the shape of quality proteins, carbohydrates, and fats.
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