The Most Anabolic Bulking Foods For Building Muscle (and staying lean)

Date: 2020-06-25 12:30:02

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BULKING isn’t just about eating A LOT of food. Nor is it just about eating A LOT of protein. Like most things, it’s not that simple. There are some foods that have more anabolic properties in them than others, which help us bulk up quicker. In this video, I will break down FIVE ANABOLIC FOODS that will help you bulk!! Let’s dive in and I’ll see you in the COMMENTS!!

Fatty Fish

Fish are the richest source of omega 3 fatty acids. In research published in Clinical Science, omega 3 fatty acids were found to stimulate the anabolic process in skeletal muscle.

Besides, fatty fish are also rich in vitamin D. A study published in Endocrinology reports that muscle cells treated with vitamin D show upregulation of genes that are involved in anabolic effect on myotube formation.

In research published in Molecular Nutrition and Food Research, vitamin D also enhanced the stimulating effect of leucine and insulin on protein synthesis.

The Fish Highest in Omega3:

Mackerel (5,134 mg per 100g), Herring (2,366 mg per 100g), Salmon (2,260 mg per 100g), Sardines (1480 mg per 100g), Anchovies (2,133 mg per 100g).

All of these fish are also a great source of vitamin D.

Animal Products

According to research published in the Journal of the International Society of Sports Nutrition, these essential amino acids are crucial for anabolic response of our muscle cells – when whey protein is combined with a high dose of essential amino acids (6.4g), it is six times more anabolic than the whey supplement alone.

Unlike plants, all animal products are a rich source of essential amino acids. If you are a vegan, soy products are a good substitute but always go for fermented soybeans or tofu.

Further, it was reported in a study published in The Journal of Nutrition that animal proteins have higher muscle anabolic properties than plant proteins.

In a study published in The Journal of Nutrition, it was proven that total protein content might not be the most important determinant of anabolic response in the muscle.

Foods high in leucine

Soybeans (2.87g per 100g – always go fermented to reduce amount of antinutrients), Beef (1.76g per 100g), Salmon (1.62g per 100g), Almonds (1.49g per 100g), Chicken (1.48g per 100g), Eggs (1.4g per 100g)

Foods high in Arginine

According to a study published in Oxidative Medicine and Cell Longevity, cells treated with Arginine, another amino acid, show higher rates of protein synthesis. Similarly to leucine, arginine administration also results in the activation of mTOR and its downstream effector p70S6K.

Foods high in arginine:

Walnuts, almonds, pine nuts, chicken, turkey breast, chicken, beef, soy, seaweed

Foods high in conjugated linoleic acid (CLA)

CLA was discovered in 1997 and since then its effect on body composition was proven. In a meta-analysis published in Applied Physiology, Nutrition and Metabolism, it was proven that CLA supplements result in a rapid increase in muscle mass.

Another study published in the Journal of Strength and Conditioning Research reported that supplementation with CLA can promote testosterone synthesis after an intensive resistance exercise.

Food high in CLA:

Grass-fed beef, Milk from grass-fed cows, egg yolks from grass-fed chicken

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3499967/
https://academic.oup.com/endo/article/155/2/347/2423097
https://pubmed.ncbi.nlm.nih.gov/23929734/
https://pubmed.ncbi.nlm.nih.gov/24607306/
https://jissn.biomedcentral.com/articles/10.1186/s12970-020-0340-5
https://academic.oup.com/jn/article/145/9/1981/4585688
https://pubmed.ncbi.nlm.nih.gov/11715023/
https://pubmed.ncbi.nlm.nih.gov/19046572/
https://milngavie.cent.gla.ac.uk/idp/profile/SAML2/POST/SSO;jsessionid=104B037D36501C157A068A49DF139C43?execution=e1s1
https://pubmed.ncbi.nlm.nih.gov/29854093/
https://pubmed.ncbi.nlm.nih.gov/19935864/
https://pubmed.ncbi.nlm.nih.gov/22614148/
https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0097-4

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