Food habits to build muscle fast
EAT PROTEIN WITH EACH MEAL TO BUST YOUR MUSCLE MASS.
You need protein to build and maintain your muscle to achieve this, you should be looking to eat at least 1G per 454G of body-weight. That's 200G/day if you weigh 91G. The easiest way to get this amount is to eat a whole protein source with each meal.
EAT FRUIT AND VEGETABLES WITH EACH MEAL.
Most of them (not all) are low calorie: You can eat your stomach full without gaining fat or weigh. Fruit and vegetables are also full of vitamins, minerals, antioxidants and fibre weigh helps digestion.
EAT MORE CARBS.
Eat carbs only after your workout eat fruit and vegetables with all meals. These contain few carbohydrate deathly carbs compared to whole grains with the exception of corn, carrots and raisins, another carbs post bes re workout only. This is rice, pasta, bread, potatoes, quinoa, oats, etc. Avoid white carbs and eat whole grain.
DRINK WATER EXTRA TO HELP YOU BUILD MUSCLE MASS.
Strenght training causes water loss through sweating which can in pair muscle recovery and thus, it won't help you increase your muscle mass. Drinking water prevents dehydration but also hungar since an empty stomach can make you think you're hungry.
EAT HEALTH FATS.
Health fats improve fat loss and health as they digest slowly. Make sure you balance your fat intake. Eat healthy fats with every meal and avoid artificial transfats and margarine.
EAT WHOLE FOOD 90% OF THE TIME.
Whole foods. These are unprocessed and unrefined (or little refined) foods that come as close as possible to their meat, fish, poultry, eggs, vegetable, pules, fruit, rice, oats, quinoa etc.
Processed foods usually contain added sugars, trans-fats, nitrates, corn, syrup, sodium and more chemicals, example, Bagels, Fruit bars, Cereals, Pizza etc.
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