In order to build muscle fast and naturally, it all comes down to doing proper resistance training, getting plenty of rest, never overworking a muscle group, never doing too much cardio (to prevent the breakdown of not just fat...but also muscle tissue!), and getting plenty of protein daily. Read on to learn about my top 4 protein choices to help build muscle fast!
Before I talk about the top 4 protein sources to build lean muscle fast, I like to address a little concern that you ladies out there are having with building muscle. Trust me on this, you WILL NOT get big if you start a weight training regimen. The only way this will happen is if you are taking drugs, etc. to artificially enhance your muscle growth. When I refer to building lean muscle, I'm not referring to pushing some serious weight around to get big. I bench press 225, but that's just me. You can build lean muscle simply by benching just 50 pounds! So, don't ever feel reclined from weight training due to the fear that you'll turn into a huge bodybuilder!
Now, here are my top 4 protein sources to effectively build lean muscle:
1. Lean Poultry - Lean chicken breast and turkey breast are the top two meats to build muscle. They are both low in calories and fat, but yet VERY high in protein. They also contain a considerable amount of other important nutrients needed to build not just muscle, but an overall healthy body. I recommend you get frozen meats since they'll last longer.
2. Egg WHITES - Certain fats and even a little cholesterol is actually important for our health, however, egg yolk has a considerable amount of both and I highly recommend you remove it when you are eating eggs. Egg whites are very healthy and contain up to 4 grams of protein per egg white. They also are only 15-17 calories.
3. Protein Shakes - This is the easiest protein source to consume since you can quickly get up to 30 grams of protein in just a one serving shake. Protein shakes are highly recommend since they are quick, healthy, and very convenient. It is recommended that you consume some form of protein before AND after you workout. What easier way to do that than with a nice, cold, refreshing, and very convenient protein shake?! I recommend that you get some type of Whey Protein as this is faster digesting and more healthier (low in calorie, fat, and carbs).
4. Tuna - I recommend that you get light tuna in water since this kind is much more healthier for you. Tuna is one of those nearly perfect foods. It's low in calorie, contains healthy fats (omega), very high in protein, inexpensive, very versatile with different meal options, and on, and on! A can of tuna typically will have about 100 calories and up to 25 grams of protein....and only costs around $1.00!
Now, there are plenty of other protein sources that are healthy for you. Here are some honorable mentions: fat free milk, fat free yogurt, and beans (black, pinto, kidney, lentils, etc.) (also very high in fiber).
So, there you have it, my top 4 protein sources to build, repair, and maintain lean muscle tissue so that you can burn off fat more efficiently and get a healthier, and more energetic body.
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Hey thans!!!
I was really looking for something like this...As I am doing workout in home and I don't want to take protein suppliments..as these food are natural and easily available..I think I'll go for it...could you tell something about Home Workout Equipments...
@BODY BUILDER
Sure, I'll get a post up about working out at home and what type of equipment I recommend.
Avy