If you are like most guys starting up at the gym you probably put a ton of focus into your workouts.
You lift with intensity, go to the gym 4-5 times per week and stick to the hypertrophy range.
Seems great, right?
Only one problem – you completely ignore the most important component of bodybuilding: diet.
Just because you are showing up to the gym 4 times per week and having a protein shake afterwards doesn’t mean you are guaranteed to make gains.
In fact, if the rest of your diet isn’t up to par it’s likely that you won’t make any gains at all after the noob-gains phase is over.
In addition to generating more muscle growth, a solid diet will speed up your recovery time and have you feeling your best.
Not sure where to start?
No problem – check out our article below for the 10 best muscle-building foods out there.
As long as your diet contains these you will be well on your way to getting yoked.
1 – Chicken Breast. This one is a bodybuilding staple.
It’s high-quality protein with minimal fat and no skin.
In addition to increasing the rate of muscle growth chicken will also help build stronger bones and avoid fat gain.
One of the big advantages of chicken is the flexibility – you can literally prepare it hundreds of different ways which should help avoid getting tired of having it.
2 – Fruits and Veggies. In addition to tasting delicious and being great addition to a protein shake, fruits and veggies are also loaded with antioxidants.
These key nutrients help improve your immune system.
Additionally, they have fiber which helps with digestion, nutrient absorption and feeling full.
3 – Lean Beef. This popular protein source is a staple for bodybuilders around the world.
In addition to being high in protein, beef also contains iron, zinc and other nutrients that encourage the body to increase testosterone production and muscle growth.
Additionally, beef can help you in your quest to lose fat (yes you read that correctly) as it is high in protein and healthy fats but with minimal carbs.
4 – Cottage Cheese. A lot of people know that whey protein isolate is the fastest absorbing protein out there hence the massive popularity.
However, they don’t know that cottage cheese is a form of casein protein which makes it very slow absorbing.
You might be wondering why you need a slow-absorbing protein after all don’t the muscles need their nutrients ASAP?
When you are about to go a prolonged period of time without eating it’s important to supply your body with a steady intake of nutrients.
That’s why cottage cheese (and other forms of casein protein) are so valuable – they keep your body feeling full for longer!
5 – Whey Protein Isolate. This is the fastest absorbing protein out there as well as the most popular bodybuilding supplement out there.
A lot of people look at the price of a container of whey and feel it is very pricey.
However, when you break down the cost per serving it is actually highly economical.
First thing in the morning and right after working out are the best times to be consuming whey.
6 – Eggs. In addition to being high in protein, eggs are also loaded with amino acids and Vitamin D.
Unlike what many people think, the cholesterol in eggs is not bad for your health – in fact, it actually helps boost testosterone levels.
In terms of bang for your buck, eggs are one of the cheapest yet most effective options out there.
7 – Whole Grains. Unlike their refined counterparts, whole grains digest more efficiently and contain more nutrients.
They help boost your energy levels throughout the day (rather than for a short period of time) and keep you feeling full.
8 – Healthy Fats. Dietary fat gets a bad rap – people associate it with that unsightly stuff hanging around your stomach.
However, healthy fats actually boost testosterone production and keep your metabolism running at high levels.
Stick to monounsaturated and polyunsaturated fats as well as the omega 3 and 6 fatty acids.
Avocados, nuts, salmon and olive oil are all solid choices.
9 – Oatmeal. This is a solid choice for your daily carb intake given that it is not processed and is low glycemic index.
As a result, it reduces your hunger levels, makes you feel full and helps you burn fat.
10 – Tuna. This one is a bodybuilding staple. It’s cheap, easy to prepare and doesn’t contain any carbs or fats.
Just make sure you don’t consume tuna too often as some varieties are high in mercury.
Do This For Rapid Muscle Growth
Did you know what is most important when it comes down to muscle building?
You are probably thinking : “Nutrition, training and recovery”
Yes, they are all very important.
But they are not the factor that determines how much muscle you can build and how fast you can do it.
The king of muscle building is testosterone.
Testosterone is a hormone we naturally produce in our body.
It is responsible for your muscle growth, energy levels, sex drive and how much body fat you store.
That’s why the top bodybuilders in the game today do everything they can to achieve superior levels of testosterone.
What the pro bodybuilders do is they take in testosterone injections(steroids) so they can build incredible amounts of muscle in a short period of time.
However that is expensive and can have some nasty side effects.
Usually they have a doctor monitoring their health by seeing them once a week.
But what about us normal guys who are not willing to take steroids and still want to build some crazy muscle size?
As you know testosterone is the king of muscle building.
A few ingredients have been researched and it was concluded that they are able to raise our natural testosterone production without any side effects.
With this knowledge we have from science we can naturally increase our testosterone levels.
A few supplement companies have formulated the ultimate testosterone boosting formulas that naturally raise your testosterone.
Can you imagine how much muscle you will build if you can increase your natural testosterone production?
We here at BroScience are very interested in this subject and we’ve spent about $1500 trying every testosterone boosting supplement out there.
There are a handful of these testosterone boosting formulas that actually work.
Many of them are filled with cheap ineffective ingredients.