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What Kind of Food Gives You Big Muscles Fast?

author image Brenda Barron
Brenda Barron is a writer, editor and researcher based in Southern California. She has worked as a writer since 2004, with work appearing in online and print publications such as BabyZone, "Cat Fancy" and "ePregnancy." She holds a Bachelor of Arts in English literature from California State University, Long Beach.
What Kind of Food Gives You Big Muscles Fast?
A skillet with roasted brussels sprouts and ham. Photo Credit: HandmadePictures/iStock/Getty Images

The only way to build up muscle mass is to perform weight lifting and strength training exercises on a regular basis. However, you can help this process along by ensuring you're getting enough of the right foods each day. Proper nutrition that's focused on providing your muscles with ample resources to bulk up can accelerate the muscle building process.

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You need plenty of protein each day to build muscle. Protein is a required part of muscle growth. In fact, your body needs it to build new muscle fibers. Though you can take protein supplements or drink protein shakes to get this nutrient, the best way is through your food choices. Eat foods like chicken breast, nuts, eggs and fish like salmon and tuna to get your protein fix.


Getting plenty of fiber is another essential component to building big muscles quickly. This is typically accomplished by eating dark leafy green vegetables like kale and spinach and other veggies like cauliflower, broccoli and Brussels sprouts. Getting fiber every day helps you maintain energy levels all day long and promotes proper digestion, which means you'll have the energy to work out and stay fit and you'll properly absorb nutrients from food for muscle building.


You need carbohydrates to build up big muscles, as well. But not just any carbohydrates, complex carbs. Examples of foods that contain complex carbs are whole grains, potatoes, radishes, bran and some cereals. Try to choose foods that are made from 100 percent whole grain so that they contain minimal amounts of sugar.

Healthy Fats

Though it might seem strange, consuming enough fat is actually important for building muscles quickly. But it must be healthy fat like omega-3 fatty acids. This kind of fat is found in foods like flaxseed, eggs and fish. These foods contain high amounts of antioxidants which help improve your muscle function and allow you to get the most out of every exercise. If you don't wish to eat these foods, you can always get your omega-3 fatty acids with a flaxseed oil supplement.

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