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Best Foods to Eat to Gain Muscle Mass and Strength

Analysis by Dr. Joseph Mercola Fact Checked

foods for muscle gain

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  • Although some use carbohydrates to fuel muscle during endurance races, to gain muscle mass and lose fat, use healthy high-fat foods and intermittent fasting together with strategic meal planning and preparation
  • Intermittent fasting helps reduce inflammation, improves insulin and leptin sensitivity and your body’s ability to burn fat for fuel
  • Muscle growth and definition also requires exercise and optimal amounts of vitamins A, C, D and B complex for protein synthesis, muscle repair and stress reduction
  • Muscle growth and strength are also important as you age to maintain independence and your ability to easily do activities of daily living, such as climbing stairs and carrying groceries

If you're interested in muscle growth and definition, there's no getting past the fact you need to exercise. However, while exercise helps to build muscles, you cannot exercise your way out of a poor diet. One of the common beliefs about building muscle definition is you need to eat a lot of protein and carbohydrates.

However, nutritional concepts are just not that simple. For example, even when deprived of food, your body has a mechanism to build muscle. Additionally, amino acids and proteins are not just building blocks for tissue and muscle.

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