How-to-build-muscle-fast

How To Build Muscle Fast | 2021 Edition

HOW TO BUILD MUSCLE FAST

Overview

Building muscles is often viewed as an intense process that requires years of working out and eating limited diets.

In reality, the process of muscle hypertrophy is not that complex. It is simply a way that your body uses to adapt to future strains. In other words, if you are unable to use 20 lbs. dumbbells to do bicep curls, your body needs to increase the mass of your muscles to handle the weight. 

What’s more, you can accelerate this process by eating a specific diet or taking supplements for muscle growth.

In this article, we will cover the details of how to build muscle fast, including some of the best muscle growth supplements.

How to build muscle fast – Evidence-based science

How to build muscle fast

During strength training, you will recruit more muscle fibers to perform that particular exercise than you typically do.

As a result, you will be able to lift considerable weights and perform different exercises. However, this process has its limits, and once you exhaust yourself, your muscle fibers will endure microscopic tears. 

Your body, of course, has to repair these tears, but since it’s super smart, it will over-repair them. In other words, your lean muscle mass will increase because the body is adapting to the new challenges.

The entire process of muscle growth gets mediated by the release of growth hormones, such as human growth hormone (HGH) and insulin-like growth factor 1 (IGF-1).

Supplements that build muscle fast 

  1. Citrulline

Researchers found that citrulline promotes weight gain in a variety of ways, including the induction of the metabolic pathways responsible for muscle repair.

Additionally, citrulline reduces the rate of amino acid uptake by the hepatocytes and prevents proteolysis (i.e., protein breakdown).

In one study, scientists included 41 men to evaluate the effects of citrulline on physical performance during strength training.

The main topic of research was the number of repetitions achieved by each participant during a set. Analyzing the results of the study revealed that citrulline supplements increase the number of repetitions by up to 53% compared to the placebo group.

Furthermore, the frequency of delayed-onset muscles soreness (DOMS) stopped by a whopping 40%.

Another study showed that citrulline reduces the threshold of physical fatigue and promotes weight loss during exercise.

2. Whey

Whey protein results from the cheesemaking process, which generates one of the purest and richest sources of branched-chain amino acids (BCAAs).

One of the amino acids that make up whey protein is leucine. This compound is particularly effective in promoting muscle growth and enhancing post-workout recovery.

Whey is one of the supplements that build muscle fast and is considered by the vast majority of people as the go-to product for muscle growth.

Scientists conducted hundreds of clinical trials and studies to unveil the benefits of whey protein. Most of these research papers found that whey promotes muscle growth, energy production, and athletic performance.

Note that whey protein may cause some adverse effects in individuals with lactose intolerance. For this reason, if you notice any symptoms of indigestion, you may want to switch to another protein powder.

3. L-arginine 

L-arginine is a semi-essential amino acid that gets synthesized by your cells in certain situations (e.g., trauma, pregnancy, sickness).

This amino acid promotes the production of nitric oxide (NO), a molecule responsible for the vasodilation of blood vessels.

Consequently, the blood flow to your muscles improves, allowing oxygen and nutrients to reach the fibers efficiently.

Several studies confirmed the effects of L-arginine on the production of growth hormones, which initiate muscle repair.

4. Xo Genesis 

After reading the details of the supplements for muscle growth, you might be thinking to yourself: “I wish there was a product that contains all of these amazing muscle growth supplements.”

Fortunately, your wishes just came true!

Xo Genesis is a blend of the most potent muscle growth ingredients, including:

  • L-Phenylalanine 
  • Citrulline 
  • L- Arginine 
  • Horny Goat Weed 20:1
  • Tribulus Terrestris

Xo Genesis provides your body with all the ingredients that increase the intensity of your exercises. Additionally, this product is excellent for expanding the anabolic window after the workout.

5. TEST REAPER

Another supplement that works with Xo Genesis. However, and instead of boosting your performance, TEST REAPER will promote the secretion of intrinsic testosterone, which is one of the primary hormones that boost muscle growth.

Learn more about this product by clicking on this link.

muscle growth supplements
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Vegan foods for muscle growth

  1. Soy products (e.g., tofu, tempeh, and edamame)

These products are very rich in protein, as well as other vital nutrients.

With that said, the exact amount of protein varies, depending on the way you prepare the dish.

Here are some approximate numbers:

  • ½ cup of tofu has around 10 grams of protein.
  • 1 cup of tempeh (166 g) has around 31 grams of protein (P.S. cooking tempeh reduces the amount of protein) 
  • 1 cup of cooked edamame has 17 grams of protein.

 2.  Lentils

Lentils are very rich in nutrients, including fiber, potassium, iron, and protein. ½ cup of lentils has up to 8.84 grams of protein.  

Moreover, consuming lentils on a regular basis lowers your risk of iron deficiency anemia and increases strength.

  3.  Quinoa 

Quinoa is a type of grain used in several traditional dishes and salads. These grains contain fiber, protein, iron, and magnesium.

According to reports, one cup of quinoa has 8 grams of protein, which is ideal for muscle hypertrophy.

4. Potatoes

Generally speaking, people don’t think of potatoes as protein-dense foods.

In reality, one large potato may store up to 8 grams of protein, as well as important quantities of vitamin C and potassium.

If you are hesitant about not getting a sufficient amount of protein through your diet, mixing potatoes with hummus will ensure that you get everything you need.

5. Spinach

Spinach consists of 51% protein, which translates into 5 grams per cup. It is also rich in vitamins and minerals (e.g., iron, vitamin C).

If that isn’t enough, spinach contains folic acid – an essential vitamin for female reproduction.

You can add spinach to your soup, wrap, or salad, which provides your body with some additional protein.

Protein-rich vegetables

While green leafy vegetables alone are not enough to meet your daily protein requirement, they are still fantastic snacks to boost your protein intake.

Here are some protein-rich veggies:

  • A single, medium stalk of broccoli has around 4 grams of protein
  • One cup of kale contains 2 grams of protein
  • 5 medium mushrooms provide you with 3 grams of protei
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