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Any weight-bearing exercise you do will cause your muscles to grow larger. But you can't expect to build muscle without making a focused effort. Some people insist upon taking steroids as an alternative to old-fashioned hard work, but these drugs come with many unpleasant side effects and carry a high risk of causing heart problems. Here are some of the ways you can alter your diet to help build muscle naturally.

Foods that Boost Testosterone

Your levels of testosterone will have a dramatic impact on how easily your muscles develop and how large they get. Rather than taking drugs to raise your testosterone, you can achieve the same results simply by changing what you eat. There are several foods that are known to raise testosterone:

  • Oatmeal, especially the steel-cut variety
  • Oysters
  • Grass-fed meat and dairy, wild game, cod liver oil and other foods high in the retinol form of vitamin A
  • Avocados
  • Organ meats such as liver and gizzards

Consider making these foods part of your regular diet to enhance your muscle gains.


When you're not able to eat your normal, healthy diet or if you just want to add a little more fuel to your fire, you can't go wrong with supplements. Nearly all of the nutrients you require are readily available in BQuick's supplements. In fact, our fitness gurus recommend taking supplements alongside your regular diet because most commercially-produced foods lack certain vitamins and minerals. This can largely be blamed on modern farming and animal husbandry practices.

Say No to Soy

Anyone who is into body building has probably heard of soy protein. While protein is essential for muscle development, soy is the worst way to get it. Soy disrupts your endocrine system by overloading your body with the large amounts of estrogen it contains. Some estimates state that a single serving of soy can contain as much estrogen as an oral contraceptive! Furthermore, soy is a plant-based food. This means that it doesn't supply all of the amino acids needed to feed your muscles. Only animal-based proteins can fulfill this need.

Limit Alcohol

Like soy, alcohol is also an endocrine disruptor. Excessive or prolonged consumption not only drives down testosterone and raises estrogen and cortisol, but also depletes your body of nutrients. This will make it hard to maintain muscle mass and can even cause you to lose it.

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