What to EAT to BUILD MUSCLE Fast || 15 Superfoods that CHANGED the Game!

Without these 15 Superfoods I would never have been able to make such an Insane 1 year transformation! ✨ Your training might be optimal, but if you’re not eating the RIGHT foods with the nutrients your body needs to build muscle, you’re not gonna see much PROGRESS!🥵
Number 15 REALLY BOOSTED my GAINS! 💪🔥

⭐️Protein powder I use (budget friendly) 👉 https://amzn.to/46duDYF
⭐️Vegan Protein powder👉 https://amzn.to/48AqCz6
⭐️Mass Gainer 👉 https://amzn.to/45fJOPZ

It’s not easy to build your physique while balancing work, assignments, or the chaos of student life, but it’s absolutely achievable when you’ve got the right fuel for your body!🥘

So, in this video, I’ll walk you through the top 15 superfoods that helped me pack on lean muscle, boost my energy, and level up my gains. We’re talking about nutrient-packed powerhouses that can supercharge your workouts, speed up recovery, and contribute to a healthy, active lifestyle.🏃‍♀️💨💥

Wherever you’re at on your Fitness Journey, these superfoods will be a game-changer. I’ll break down the science behind their benefits and share practical tips on how to incorporate them into your daily diet without breaking the bank or spending hours in the kitchen.⏰💰

Drop your top muscle building food in the comments and SUBSCRIBE if you’re SERIOUS about becoming the strongest and most confident version of yourself! 🤩💪

#Superfoods #MuscleTransformation #Bulkingdiet #Musclebuildingfoods #Fitnessjourney #gainmass

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I’m going to be taking you through my top 15 super foods that help me gain mass and get from skinny to muscular in less than a year number 15 is definitely responsible for a lot of my games so make sure you watch till the end a lot

Of you’ve been asking what E8 to gain muscle and make my insane one-year transformation as a full-time student the truth is I spent years trying to figure out what to eat to game masks and nothing ever seemed to work but when I added these 15 foods to my diet and

Paired that with strength training I unlocked a whole new level of games number one whole milk if you’re a hard Gainer like me then liquid calories are going to be your best friend I chose whole milk over skim milk because it has a lot more calories which is what you

Need for those gains so in order to gain muscle the fastest way I could I was on a bulking diet this meant that I was eating more calories than I was burning throughout the day so that my muscles had enough energy and fuel to rebuild and grow after my workouts when you’re

Working out you’re putting strain on your muscle tissue and you’re actually creating tiny tears in the fibers with every rep that you do so in order to repair these tears and create the most optimal environment for our muscles to grow and build back stronger after our workouts you want to make sure that

You’re getting enough protein and daily calories to make those gains but if you’re a hard Gainer like me it can be really difficult to get enough food in throughout the day to make those gains so lucky calories are going to be your best friend not many people realize this

But the calcium in whole milk actually allows your muscles to contract efficiently during exercise and recover effectively afterwards I would recommend having a glass of whole milk with every meal this will just give you another opportunity to get those calories in you can also combine having whole milk with

Food number two which is protein powder protein powder was an essential for me I’ve never been able to stomach much solid food at least in the morning so being able to have a shake with my whole milk and protein powder just help boost my calories for the day without me

Feeling sick after having eaten too much straight African woken up aside from the high protein content protein powders are really convenient there’s also a lot of different varieties which can make it hard to decide which one to get I personally go for whey protein but if your lactose intolerant or vegan then

You might want to look into the dairy free or plant-based options I’ll put a link to the protein powder that I use in the description but if you’re really struggling to gain Mass you might want to look at getting a mass gain of protein powder which is a little bit

Different to just do regular protein powder but aims to help you put on size a bit faster number three is one of my favorites to this day and that is Greek yogurt throughout my whole one year transformation I was having around one kilogram of Greek yogurt every single

Day I’d say this was pretty essential to my gains Greek yogurt is known for its high protein content so it’s great if you’re vegetarian it also contains probiotics which are beneficial bacteria that support gut health having a healthy gut can indirectly influence nutrient absorption and overall health potentially enhancing your body’s

Ability to use those nutrients for muscle development Greek yogurt has a lot of calories but not that much volume so I just found it a really useful way to get in the calories that I needed a lot of people aren’t a fan of the plain flavor of Greek yogurt so this is where

I would suggest mixing in your protein powder with your Greek yogurt I’d recommend this as opposed to getting like a flavored Greek yogurt because there can be so many added flavorings you’re not quite sure what’s in it but if you get high quality protein powder and just mix in that with your Greek

Yogurt then you’re going to be getting a lot more quality calories and also getting you closer to hitting your protein Target for the day number four is cereal I went through a massive cereal phase my top two being oats and Weetabix look for fortified cereals with vitamins and minerals such as iron B

Vitamins and calcium these nutrients are essential for energy metabolism and muscle function oats are an especially good source of complex carbohydrates and they help maintain your energy levels during your workouts and then Support Recovery by replenishing your muscle glycogen stores afterwards high fiber cereals are helpful for digestion and

Regulating blood sugar levels this contributes to overall heart and gut health from for digestion is vital for nutrient absorption including those required for muscle growth I ended up using my oats as a creative Outlet because I study engineering so there’s not that much creativity involved at

Least not in second year and I’m pretty creative so I made these cute little porridge bowls just as snacks really throughout the day they said bulking doesn’t have to be fun I was also adding whole milk for my cereal which boosted the calories I’ve just realized I don’t

Think I’ve actually introduced myself in any further videos so I’m Sophie number five is dark chocolate I don’t have a sweet tooth at all so dark chocolate is my go-to my favorites between 85 and 90 which is pretty dark I just love it so I would have some of this every day dark

Chocolate is a great source of antioxidants which help reduce oxidative stress potentially reducing exercise-induced muscle damage and inflammation dark chocolate contains caffeine which is a natural stimulant so having some dark chocolate before your workout can help give you an energy boost and enhance your focus this can

Help you push harder in your session which is important for adding the intensity stimulus for your muscles to adapt to number six is nuts my favorites are almonds and walnuts but you can use any kind of nuts really the benefits of nuts are that they’re really high in

Calorie for not that much volume so you can get a lot in and they also contain lots of healthy fats and amino acids which is going to be essential for building muscle different types of nuts contain different amounts of protein and healthy fats which provide a concentrated source of calories not so

Rich in vitamins and minerals including magnesium vitamin E and selenium which support overall health and muscle function number seven is pumpkin seeds similar to nuts they’re full of calories and you can easily add them to things like your cereal or even on top of yogurt pumpkin seeds are a good source

Of omega-3 and omega-6 fatty acids these healthy fats help reduce inflammation and support Muscle Recovery one of my favorite ways to use pumpkin seeds is roasting them in the oven with a bit of salt and pepper and adding them as a garnish to soups number eight is one

That people often forget about and that’s actually cheese cheese also has so many calories for not that much volume and although it does have a lot of fat in it that’s not necessarily A Bad Thing the fats in cheese can help maintain a hormonal balance and opting

For cheese is lower in saturated fat or give you a healthier option like other sources of dairy cheese also provides protein and calcium which are both essential for muscle development and overall strength it’s really convenient so great for taking as a snack if you’re out and about as well I like pretty

Strong cheeses so my favorite ones to get were extra mature cheddar feta cheese or halloumi these all taste pretty different so it’s really good for variety as well number nine is one that most bodybuilders swear by and that’s chicken I love chicken you can do so

Much with it chicken is naturally low in saturated fat making it an especially good source of lean protein this means it’s a good way of providing your body with the building blocks it needs for repairing and building new muscle tissue chickens rich in beef vitamins which helps your body with amino acid

Metabolism and converting food into energy for workouts one of my go-to’s with chicken curry I like to put a variety of vegetables in my chicken curry so I can get these essential vitamins and minerals that I need for overall health number 10 is Trick humans turkey mince is such a good source of

Protein when I say it’s my go-to meat for making things like chili con carne turkey contains an amino acid called tryptophan which can have a calming effect and help reduce stress although this isn’t a direct muscle building benefit managing stress and promoting a positive mood can indirectly support

Recovery and muscle growth number 11 is tin tuna this is good especially if you’re on a budget because you can get quite a few cans for not that much money and each cat has so much protein tuna is a super convenient way of getting protein in and contains Omega-3s which

Can reduce exercise induced inflammation and potentially speed up recovery between workouts number 12 is quinoa quinoa is a really good source of carbs but also has a decent amount of protein in it and the essential amino acids that your body needs to be able to use that protein quinoa is a unique plant-based

Source of complete protein meaning that it contains all the nine amino acids that your body can’t produce on its own this makes it excellent choice for vegetarians and vegans looking to build muscle number 13 is eggs eggs are great you can use them in so many different

Ways I’d say my favorite way to have eggs is probably scrambled but you can also boil them Rye them poach them you can do a lot with eggs eggs are one of the best sources of complete protein containing all the essential amino acids protein and eggs is easily digestible

And is efficiently used by the body for muscle repair and growth one of my favorite things to make with eggs is quiche it just tastes so good and feels really homely number 14 is cottage cheese cottage cheese is rich in casein protein casein is a slow digesting protein that provides a sustained

Release of amino acids so having caused issues before a bed can support muscle growth and repair while you sleep it’s also low unsaturated fat and a great source of calcium I hadn’t really had cottage cheese much before starting my fitness journey but once I discovered you can make ice cream with it

That’s all I need to say if you’re finding any value in this video so far it would mean so much to me if you hit subscribe and if you write I’ve subscribed in the comments then I’ll make sure to get back to you and finally superfood number 15. the one that I

Swear by and could not live without peanut butter I get through so much peanut butter in a week it’s kind of crazy but I love it so much there’s 100 calories in just 15 grams that’s like less than a tablespoon so you can see why this is one of my

Go-to’s for gaming masks quickly peanut butter contains heart healthy monounsaturated and polyunsaturated fats although it’s not as protein rich as some other Foods peanut butter still contains some protein which contributes to muscle repair and can be a valuable addition to a protein-rich diet peanut butter contains essential nutrients such

As Vitamin E magnesium and potassium which is especially important for electrolyte balance so now you know what you should be using to fuel your gains as a full-time student I want you to watch this video next because I go into detail about how you can maximize your gains while making the most effective

Use of your time by planning your training around your busy schedule so I’ll see you there I got a jar of peanut butter soup for my birthday and it was literally one of my favorite presents so easily pleased