---
title: '15 Foods to Speed Up Muscle Growth'
source: 'https://youtube.com/watch?v=fLSJ9t2F62c'
video_id: 'fLSJ9t2F62c'
date: 2026-07-26
duration_sec: 688
---

# 15 Foods to Speed Up Muscle Growth

> Source: [15 Foods to Speed Up Muscle Growth](https://youtube.com/watch?v=fLSJ9t2F62c)

## Summary

This video presents 15 foods that are highly effective for muscle growth, focusing on both well-known options like chicken and eggs and lesser-known sources such as bison and seitan. Each food is detailed with its macronutrient profile, unique benefits, and practical tips for incorporation into a diet. The overarching message is that diet plays a crucial role in building muscle, complementing workout efforts.

### Key Points

- **Egg Life Egg White Wraps** [00:26] — High protein, low carb wraps with 5g protein per wrap; available in flavors like original, everything, and Southwest.
- **Mung Bean Fettuccine** [01:02] — 24g protein, 20g carbs (mostly fiber) per serving; a high-protein, low-carb alternative to regular pasta.
- **Beef and Turkey Jerky** [01:31] — High protein snacks, with Jack Links zero sugar beef jerky offering 13g protein, 0g carbs, 2g fat.
- **Seitan (Wheat Gluten)** [02:10] — Plant-based protein with 25-30g per 3.5 oz, contains all nine essential amino acids, low in carbs.
- **Bison Meat** [02:35] — Lean, high-quality protein with lower fat than beef, rich in iron, zinc, and B12; typically raised without hormones.
- **Light String Cheese** [03:39] — Frigo light string cheese has 6g protein, 2.5g fat, 50 calories per stick; a satisfying snack compared to protein bars.
- **Greek and Icelandic Yogurt** [04:46] — High in protein with both fast-digesting (whey) and slow-digesting (casein) proteins; convenient and versatile.
- **Eggs** [05:24] — Highly bioavailable protein with all essential amino acids, rich in leucine which stimulates muscle protein synthesis.
- **Brown Rice** [06:03] — Provides steady-release glucose for energy, contains B vitamins, magnesium, and manganese for muscle metabolism.
- **Tuna** [06:57] — 20g protein per 3 oz can, convenient no-cook option, can be flavored with light dressings.
- **Salmon** [07:23] — Rich in omega-3 fatty acids that improve muscle protein synthesis and reduce inflammation; also provides vitamin D and selenium.
- **Sweet Potatoes** [08:04] — Steady-release carbohydrates, rich in antioxidants, vitamin A and C to aid muscle recovery.
- **Chicken** [08:29] — Highly bioavailable protein, lean option for muscle building, versatile in recipes.
- **Lean Ground Beef (Grass-Fed)** [08:55] — Contains natural creatine, complete amino acid profile, preferable grass-fed for fewer hormones.
- **Lean Ground Turkey** [09:23] — High protein, great in tacos, chili, and stir-fries; helps meet daily protein targets.

### Conclusion

Building muscle effectively requires consuming adequate protein (at least 0.7g per pound of body weight) and sufficient carbohydrates for energy. Incorporating these 15 foods into your diet can support muscle growth while keeping meals enjoyable and nutritious.

## Transcript

you eat at least just as much as the workouts you're doing in fact if your diet isn't on point you're not going to build much muscle regardless of how many curls presses and squats you do at the gym unfortunately most people tend to
focus on their sets reps and trips the gym more than they focus on what they're doing afterwards in the kitchen so today I want to give you guys 15 of the best foods you can eat to help build muscle as fast as possible before we jump into
options like chicken fish and eggs that we all probably already know about let's talk about some lesser known protein sources that you may not be aware of for example egg life egg white wraps can help you increase your protein intake
while enjoying some really tasty options like soft tacos low carb chicken enchiladas and of course any kind of wrap idea you can think of whether that's Deli cuts and cheese or a tuna wrap egg wraps are a relatively new
addition to grocery stores so a lot of you may not be aware that these wraps come in many different flavors including original everything and Southwest style which works so well for soft tacos by
the way each egg wrap has 5 g of protein 0 g of fat and0 G of carbs another high aware of is mung bean fetuccini I've made a light fetuccini Alfredo with this many times and it always tastes amazing however unlike regular fetuccini which
has over 42 gram of carbs and only 4 to S gram of protein mung bean fetuccini has a whopping 24 gr of protein and only 20 G of carbs most of which happens to be fiber the best part is like I said it trly tastes delicious the same company
also makes black bean spaghetti which has a very similar macronutrient profile next is beef jerky and turkey jerky both of these are high protein snacks that taste really good and can be eaten whenever you're short on time or out and
about one of the leanest options that's almost entirely made up of protein is Jack Links zero sugar beef jerky it contains zero carbs only 2 gram of fat and 13 grams of protein this is by far one of the best high protein snacks you
is far better than something like a protein bar and it contains very few additional ingredients aside from beef next I want to draw your attention to Satan which is a plant-based source of protein that stands out among other
plant-based sources for those of you who are vegan vegetarian or just trying to reduce your meat consumption Satan can be cooked to taste just like chicken and meat and it's naturally very high in protein typically containing around 25
to 30 g of protein per 3 and 1/2 ounce serving it's also one of the very few plant-based sources that contain all nine essential amino acids unlike other vegetarian sources of protein it's naturally low in carbohydrates and
contains beneficial nutrients like iron calcium and selenium now a lesser known meat is bison meat bison or buffalo meat is great for building muscle due to its high quality amino acid profile it's also very lean so it has a much lower
fat content compared to beef this means that it'll help you build muscle while minimizing excess calorie intake helping you stay lean as well it's also full of vital nutrients like iron zinc Inc and vitamin B12 these are all crucial for
muscle function for example iron is a key component of hemoglobin which is the protein and red blood cells that carries oxygen to your muscles while you exercise without enough iron your muscles may not get enough oxygen
leading to fatigue and decreased performance the other nice thing about bison is that it typically receives much fewer hormones and antibiotic treatments when compared to regular beef this is mostly because bison is usually raised
in more natural environments and ends up leaner and healthier so unless your beef is pasture raised and grass-fed bison is almost always a better option let's now throw in another snack that has amazing macros for raising your protein intake
without taking in additional calories light string cheese specifically my favorite brand is frigo light string cheese as I alluded to earlier most healthy muscle building Choice by eating protein bars but each of these cheese
sticks contain 6 g of protein and only about 2 and 1/2 G of fat with 50 calories overall that means you could eat eat four of them and only Tak in 200 calories and 24 g of protein let's compare that to just one Quest cookies
and cream protein bar which contains 190 calories 8 G of fat and only 21 g of protein on top of that think about how much longer it'll take you to peel one string of cheese at a time from four cheese sticks think about how much more
satisfying that is versus a protein bar that you'll eat within a minute also compare the ingredient list on these two you'll find that the protein bar has a long list of ingredients you can't even pronounce meanwhile string cheese is
almost entirely made up of just mozzarella cheese long story short this if you're trying to stay lean while bulking up next we have Greek yogurt and Icelandic yogurt which are both significantly higher in protein than
regular yogurt and contain a mixture of fast as well as slow digesting protein sources the caseine found in yogurt is slowly digested and released into the bloodstream over a longer period of time while the whey protein is very quickly
digested it's it's also one of the most convenient protein sources out there just pull it out of the fridge and eat it now let's move on to a more basic option like eggs which have been well known to help boost muscle growth for
Generations now the protein found in eggs is highly bioavailable which means that your body can easily absorb and utilize it luckily unlike prior Generations that thought that you have to consume raw eggs to benefit we now
actually absorbed even better when it's cooked rather than Raw unlike bison eggs containing all nine essential amino acids on top of that eggs are especially
Lucine is one of the most beneficial amino acids for muscle growth because it stimulates muscle protein synthesis by acting as a signal to start the muscle building process this is why you often find Lucine content displayed on labels
of protein powder supplements eggs are also full of nutrients like vitamin D vitamin B12 riboflavin and selenium for the next one we're going to switch away from high high protein sources to brown rice which is a source of carbohydrates
you may have noticed that brown rice is routinely included as a staple food in bodybuilder meal plans this is because the glucose found within brown rice will release into your bloodstream at a steady rate which helps with muscle
energy during your workouts and throughout the day even though it's not as protein rich as some of the other muscle building Foods brown rice still contains essential nutrients like B vitamins magnesium and manganese and
the fuel that your body prefers for heavy lifts these all play crucial roles in muscle metabolism and function for example not only is magnesium involved in protein synthesis but it also plays a key role in all of your muscle
will also make your meals far more enjoyable when paired with protein and vegetables in something like a stir fry for example next is tuna which is excellent if you're looking to reduce prep time and for convenience just one
can of tuna contains 20 g of protein in a small 3 oz can and it doesn't have to be refrigerated or cooked you can make tuna taste great by adding a small amount of light ranch dressing or light mayo or you can get already prepped and
flavored tuna packets flavors like deli style tuna sweet and spicy and honey barbecue all taste amazing without adding on almost any calories another salmon like other Foods on our list it's
amino acids but what makes salmon different from many other sources of protein is it's omega-3 fatty acid content omega-3 fatty acids are believed to help improve muscle protein synthesis omega-3 fatty acids also have
anti-inflammatory properties which can help reduce inflammation in your muscles after intense workouts allowing for faster recovery and potentially further benefiting muscle growth on top of that salmon is nutrient-dense providing
important vitamins and minerals like vitamin D vitamin B12 selenium and potassium specifically potassium plays a role in maintaining fluid balance with maintain the optimal hydration levels that are necessary for Muscle Recovery
and growth another high carbohydrate food that'll benefit muscle performance and Inter turn growth is the sweet potato similar to brown rice sweet potatoes will provide a steady release of glucose and energy that'll help you
weight they're also packed with antioxidants as well as vitamin A and vitamin C which help protect muscle repairing them after a workout let's
move on to a high protein food that's well known and can be used for a ton of different Tasty Recipes chicken this includes chicken breast chicken thighs and wings all of these can help you increase your total daily protein and
calorie intake and of course gain more muscle of course chicken breast is the you save calories for other foods that you may want to eat instead but just like eggs chicken is highly bioavailable helping it get absorbed and used by your
body very efficiently next is lean ground beef and preferably you would want to get the grass-fed and pasture raised version like salmon and buffalo lean ground beef contains a high amount of natural creatine which can help you
already supplementing with it similar to Buffalo it has a complete amino acid profile and can be used in many Tasty Recipes like burgers meatballs and meatloaf last but not least is a similar option lean ground turkey ground turkey
goes great in recipes like stuffed peppers stir fries and high protein chili turkey tacos are one of my favorite meals and they can be made using the egg life wrap from earlier light cheese light sour cream ground
turkey taco seasoning and lettuce the amount of protein you get out of this is very high and makes it much easier to meet your daily protein Target remember should be getting a minimum of7 g of protein per pound of body weight daily
so those are 15 great foods for building muscle obviously eating enough of these Foods is just as crucial if you have a couple pieces of string cheese but don't protein targets you're going to struggle to build muscle as far as the
carbohydrates I listed there are many other natural carbs that can replace brown rice and sweet potatoes like quinoa white rice baked potatoes and many others but I'm a big proponent of eating plenty of natural carbs when
glucose is the energy source that your body prefers during heavy lifts and as I mentioned countless times on this channel having more energy to lift heavy do more reps and progressively overload is exactly what you need out of your
workouts to build muscle so that about wraps it up I really hope this video has both given you some great new ideas that you can add to your diet and reminded you of some common muscle building foods that you may have left out if you've
and if you want to skip the trial and error that you might be going through right now and instead get a done for you meal plan try my free 6E shred we'll put you through a body recomposition plan where you'll build muscle and burn fat
at the same time so that you look your best you'll get a full workout plan find out more just click the link in the description below or you can visit my website directly at gravity transformation.com I'll see you guys
transformation.com I'll see you guys [Music]