15 Muscle-Fueling Foods

If you want to get big, you have to eat big.


Candy is dandy, but only after training. If the carbs you consume immediately following workouts digest quickly, the better your recovery and muscle growth will be. When carbs digest rapidly, their sugar is immediately deposited into your bloodstream, which causes a huge spike in insulin. This anabolic hormone drives the sugar, not to mention the amino acids and creatine from your postworkout shake, into your muscles. Insulin also turns on protein synthesis inside the muscle fibers to boost muscle growth even further. Dextrose is the fastest sugar you can eat — it quickly gets absorbed and goes immediately into your bloodstream. Wonka Pixy Stix is among the few candies that use dextrose as its only sugar. Another good option is Wonka Sweet Tarts — this candy also uses mainly dextrose.

  • Serving Size: 7 (16 g) Pixy Stix straws 
  • Nutrients: 60 calories, 0 g protein, 15 g carbs, 0 g fat 
  • Value Added: 15 g simple (fast-digesting) sugar


This is a food similar to broccoli, although technically it’s more closely related to an onion. Garlic is known for its numerous health benefits — including fighting cancer, heart disease and the common cold — but it is also great for the muscle-minded community. Garlic helps stimulate testosterone production and inhibit the muscle-wasting hormone cortisol, making it a great preworkout fuel. On top of that, garlic also increases fat burning and muscle recovery.

  • Serving Size: 1 clove 
  • Nutrients: 4 calories, 0 g protein, 1 g carbs, 0 g fat  
  • Value Added: stimulates testosterone production and fat burning


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