Getting a lean and toned physique is something a lot of people set their sights on. This is hardly surprising considering it not only helps you look better, but often helps you feel better too. However, it’s important to realize that there’s no such thing as a magic pill that will turn you into a Greek God overnight.

Building muscle mass naturally requires consistency and commitment to achieve. So, if you’d like to give yourself the best chance of reaching your fitness goals, you’ll need to stick to a well-balanced diet and train regularly. Guys like Joe Rogan, have their diet and training on point. 

Without any further ado, the following article will delve deeper into natural muscle building ingredients and foods that you can consume daily to achieve solid results over time.

So, let’s not delay any further, here’s our complete list…

Muscle Building Ingredients And Foods 

Eggs

Are eggs good for building muscle?

Well, we can categorically say that they are! With around 6 grams of quality protein in a typical egg, it’s clear that it is one of the most complete protein sources out there – making it ideal for muscle building purposes. Also containing all eight essential amino acids in addition to various vitamins including A, E, and K, it’s hard to deny that eggs are a nutritional powerhouse. 

Chicken Breast

When it comes to protein sources, it’s safe to say that it doesn’t come much better than chicken. On average, one breast contains around 31g of protein, which makes it the perfect choice for anyone who is looking to maintain or build muscle mass, as well as those who want to lose weight and improve recovery. 

Chicken may not be as lean as other protein sources such as white fish. But, it’s hard to deny just how versatile it is. After all, you can have it on its own with vegetables, in a sandwich, or use it in wealth of other delicious meals.

Oats

Containing a healthy balance of macronutrients, oats are commonly eaten by bodybuilders thanks to the slow release of carbohydrates which they provide. A great source of energy, they are the perfect food to consume prior to your workout to help you power on through even the toughest of routines. Combined with a decent amount of protein per serving, regular consumption of oats ensures that your muscles can repair themselves more efficiently while you can also benefit from enhanced strength.

Whey Protein

If you struggle to get enough protein in your diet, whey protein is undoubtedly one of the quickest and most convenient ways to get those numbers up. Easy to consume wherever you are, it contains many quick-absorbing amino acids which contribute to the muscle building process and also helps you to recover more efficiently from your workouts.

With such a wide range of flavors available from a wealth of different brands, it’s safe to say that you’re most definitely spoilt for choice. No need to stick to your bog-standard vanilla or chocolate flavors anymore. Nowadays, you can opt for all things from Salted Caramel to Birthday Cake, and everything in between!

Creatine

Helping your muscles to produce energy as you take part in any high-intensity exercise, this particular substance has long been used as a form of supplementation to improve exercise performance. It’s found naturally within fish and red meat.

But, is creatine good for building muscle mass?

It certainly is!

According to one study, it’s actually the most effective supplement for increasing muscle strength and mass. So, if you’re hoping to accelerate your potential to build muscle, creatine is most definitely the way forward.

D-Aspartic Acid

Commonly found within testosterone boosters, this particular ingredient has been proven time and time again to help considerably when it comes to strength gains and the regulation of testosterone synthesis. But, just what are the benefits of D aspartic acid? 

Well, it just so happens that if you consume it regularly, your testosterone levels can increase by as much as a whopping 60% (https://www.scirp.org/journal/PaperInformation.aspx?paperID=24016). In turn, this means that you can enjoy improved muscle strength, a boost in energy levels, and increased lean body mass. 

BCAAs

Consisting of leucine, isoleucine, and valine, BCAAs, otherwise known as branched chain amino acids, are three essential amino acids which are commonly found within dairy products, eggs, and meat – all foods rich in protein. 

According to one study, just 5.6 grams of BCAAs were enough to increase protein synthesis by as much as 22% after resistance training. So, it’s hard to deny that they are incredibly useful for muscle building. You can either consume them from food or as a form of supplementation.

Pre Workouts

If you’re looking to take your gains in the gym to a whole new level, taking a pre-workout is the way forward. After all, an effective blend of ingredients will allow you to enjoy so many muscle building benefits that will help you get the most out of each and every workout.

Some of the most effective ingredients in pre-workouts include the likes of L-Citrulline Mallate – allowing you to benefit from intense muscle pumps as you work out. Caffeine Anhydrous (when sensibly dosed between 150 – 200mg per serving to avoid energy crashes and jitters) will also power you through even the most intense workouts and provide a burst of energy when you need it the most.

Conclusion

Well, that concludes our complete guide to natural muscle building ingredients and foods! By now, you should be aware of exactly what you should be eating on a daily basis in order to get those all-important gains.

Consuming a combination of any of the above ingredients and foods will certainly go a long way on your quest to build muscle. But, just don’t forget that there are no shortcuts when it comes to getting results in the gym. It’s something that takes a lot of hard work and dedication. 

But, if you take this into account and pay close attention to your diet, train regularly, and remain consistent, it will only be a matter of time before you begin to make solid progress, build muscle, and ultimately, gain your desired physique.

-Terry Asher