Muscle Building Summary
Colostrum and eggs are rich in many different nutrients including beneficial ones for gaining muscle and chicken and dairy have protein. Chicken has a variety of amino acids and dairy has casein protein which takes longer to digest. Whey protein and creatine are key in gaining muscle as well.
SOURCES
(Alemán-Mateo et al., 2014), (Antonio, Sanders, and Gammeren, 2001), (Bhattacharya et al., 2005), (Brinkworth et al., 2004), (Bruckbauer and Zemel, 2011), (Burrin et al., 1995), (Campbell et al., 2006), (Jobgen et al., 2008), (Josse et al., 2011), (Kerksick et al., 2007), (Park et al., 2007), (Tan et al., 2009), (Yao et al., 2008)
Whey and Creatine:
(Arazi, Hakimi, and Hoseini, 2011), (Buford et al., 2007), (Chad et al., 2006), (Colker et al., 2000), (Gupta, Prakash, and Gupta, 2016), (Karlsson et al., 2004), (Marshall, 2004)
Foods That Help Build Muscle some similarities to Athletes section
Chicken & Eggs
36 pack 8.2 oz each
Lean, healthy protein with important amino acids
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Other Important Information
For the bodybuilders out there, a study has been done on contest preparation in regards to both nutrition and supplementation. This study includes evidence-based recommendations. For example, "Caloric intake should be set at a level that results in bodyweight losses of approximately 0.5 to 1%/wk to maximize muscle retention. Within this caloric intake, most but not all bodybuilders will respond best to consuming 2.3-3.1 g/kg of lean body mass per day of protein, 15-30% of calories from fat, and the reminder of calories from carbohydrate. Eating three to six meals per day with a meal containing 0.4-0.5 g/kg bodyweight of protein prior and subsequent to resistance training likely maximizes any theoretical benefits of nutrient timing and frequency. However, alterations in nutrient timing and frequency appear to have little effect on fat loss or lean mass retention. Among popular supplements, creatine monohydrate, caffeine and beta-alanine appear to have beneficial effects relevant to contest preparation, however others do not or warrant further study." This study is worth checking out for bodybuilders (Helms, Aragon, and Fitschen, 2014).
There is evidence for the efficacy of certain herbs in enhancing muscle building particularly Rhodiola and Ashwagandha which are included in this herbal supplement (this, like other recommendations on this page, is also recommended in Athletes and some of the other herbs may help with endurance performance or athletic performance). That being said, there is some counter-evidence and, as always, herbs have potential safety risks like interacting with medications. Consume with cautious discretion; consult with your physician and check that your medical conditions or medications won't interact with any of the herbs before consuming.
Sources
(Abidoff and Ramazanov, 2003), (Abidov et al., 2003), (Chen and Li, 2017)
Ashwagandha:
(Wankhede et al., 2015)