If you want to gain muscle mass fast you need to be in a positive energy balance. This means that you need to consume more calories than you burn. In other words… YOU NEED TO EAT!!

In general, there are 700 calories worth of energy in one pound of muscle. You need roughly 2800 calories to actually build a pound of muscle. This is largely to support protein turnover,  which can be elevated with training. 

You need protein!

Protein is a macronutrient that is essential to building muscle mass. It is commonly found in animal products, but it is also present in other sources such as nuts and legumes.

The amount of protein that you need depends on a few factors including your weight, age, sex, and health status. 

Why is protein important?

It helps you build muscle mass and repair muscle tissue. 

Amino acids are organic compounds that form protein which produces muscle mass. Amino acids are classified into three groups. 

  1. Essential
  2. Nonessential 
  3. Conditional

Essential amino acids cannot be made by the body and must be supplied by food. 

Nonessential amino acids are made in the body from essential amino acids or in the normal breakdown of proteins.

Conditional amino acids are needed in times of illness and stress.

Proteins are the “Building blocks” of muscle mass. Proteins are made of amino acid molecules. Imagine amino acids as Lego pieces that connect to each other to form protein.

Where do I get protein?

Protein mostly comes from the food that we eat. It’s mainly from animal products, but also in plants, nuts, and legumes. Protein can also be supplemented by protein powders. 

Foods that contain protein are:

  • Lean Beef– 22 grams of protein per 3-ounce serving of 93% lean ground beef.
  • Chicken– 27 grams of protein per 3-ounce serving of skinless chicken breast.
  • Salmon– 19 grams of protein per 3-ounce serving. 
  • Eggs– 6 grams of protein per 1 large egg.
  • Peanut Butter– 7 grams of protein per 2 tablespoons.
  • Pasta– 6 grams of protein per 1 cup of cooked penne.
  • Cottage Cheese– 12 grams of protein per ½ cup serving.
  • Lentils– 18 grams of protein per 1 cup of cooked lentils. 

Conclusion

If you want to gain muscle mass fast, you need to add more protein to your diet. There are plenty of organic food sources that you can get protein from. If you need to supplement, there are also plenty of options for supplements like vegan protein shakes or whey protein. The bottom line is that…  You need to feed your muscles if you want them to grow!

References

https://www.livescience.com/53044-protein.html

https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein#TOC_TITLE_HDR_3

https://medlineplus.gov/ency/article/002467.htm

https://www.eatingwell.com/article/7938628/high-protein-foods-list-according-to-a-dietitian/

https://thestrongkitchen.com/blog/post/how-many-calories-does-it-take-to-build-a-pound-of-muscle#:~:text=Calories%20in%20a%20Pound%20of,as%20opposed%20to%20body%20fat.

“All About Muscle Growth.” Precision Nutrition, 11 Feb. 2013, www.precisionnutrition.com/all-about-muscle-growth.

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