Best & Worst FOODS to get Jacked (Tier List)

Summary

In this video, the creator breaks down 20 popular muscle-building foods, ranking them from best to worst using a tier system. Foods like red meat, eggs, and dairy are praised for their nutrient density and ability to build muscle, while processed options like peanut butter, protein bars, and powdered greens are criticized for being overrated and ineffective for serious muscle gains. The video provides practical insights for building a lean, muscular physique, emphasizing the importance of whole, minimally processed foods over trendy or highly processed options.

Takeaways

• 😀 Red meat is one of the best and most anabolic foods for building muscle due to its high nutrient density, including iron, zinc, creatine, and more. It’s a top-tier choice for muscle gain.
• 😀 Chicken is a highly versatile, low-fat, and high-protein food, earning it a spot in the A-tier for muscle building. Though not a personal favorite, it's a great utility protein for many.
• 😀 Whole eggs are considered a superfood for building muscle. They provide key nutrients like biotin, choline, and vitamin D, making them essential for anyone serious about muscle gain.
• 😀 Peanut butter is ranked in the P-tier due to being calorie-dense but nutritionally poor. It’s high in vegetable oils and sugars, making it an ineffective food for muscle building.
• 😀 Protein bars are also placed in the P-tier because they’re highly processed and often loaded with sugar and artificial ingredients, which makes them a poor choice for serious muscle building.
• 😀 Liver, despite being nutrient-dense, is demoted to the D-tier due to its awful taste and difficulty in consistently consuming it. Desiccated liver tablets are suggested as a more palatable alternative.
• 😀 Dairy, particularly Greek yogurt and cottage cheese, is a fantastic muscle-building food due to its high protein content and essential nutrients like calcium and vitamin D. These foods are placed in the G-tier.
• 😀 Fish is generally nutritious and can be a great source of protein and Omega-3s, but its taste is often a deterrent for many, earning it an A-tier ranking for those who enjoy it.
• 😀 Vegetables are deemed overrated for muscle building, as they offer low-calorie density and are primarily filler foods, though they are still beneficial for those trying to lose weight or maintain a healthy diet.
• 😀 Carbohydrates like white rice and potatoes are essential for bulking and muscle growth. White rice is easy to digest and a go-to pre-workout meal, while potatoes are great for satiety and nutrient density, both landing in the G-tier.

Q & A

Why is peanut butter considered overrated for building muscle?

Peanut butter is considered overrated for building muscle because it's calorie-dense but low in essential nutrients. It's often loaded with vegetable oils and sugar, making it an unhealthy choice that can contribute to fat gain rather than muscle building.

What criteria must a food meet to be considered a 'G' (Goated) muscle-building food?

A food must be calorically and nutrient-dense, minimally processed, and easily digestible for most people. Additionally, it should taste good and be easy to eat to be classified as a 'Goated' muscle-building food.

Why is liver placed in the D tier despite being nutrient-dense?

Liver is placed in the D tier because, while it's highly nutritious, it has an unpleasant taste, making it difficult for most people to consume regularly. The speaker also prefers desiccated liver tablets as an alternative.

What makes red meat one of the best muscle-building foods?

Red meat, such as beef, is packed with essential nutrients like iron, B vitamins, zinc, magnesium, creatine, and selenium. It also improves satiety, reduces cravings, and supports muscle preservation, making it highly anabolic for muscle building.

Why is chicken considered an A-tier food for muscle building?

Chicken is considered an A-tier food because it's a high-protein, low-fat, and affordable option. It’s versatile and easy to prepare, making it a staple for muscle-building diets, even though it may not be the speaker’s personal top choice.

What is the significance of eggs in a muscle-building diet?

Eggs are considered a superfood for muscle building because they are rich in essential nutrients like biotin, choline, vitamin D, and selenium. The speaker eats 6 to 10 whole eggs daily for breakfast and sometimes dinner to support muscle growth.

How does fish compare to other muscle-building foods like red meat and chicken?

Fish is highly nutritious and provides a good protein source, but the speaker doesn’t enjoy it much. Despite this, fish is placed in the A tier because it's beneficial for muscle building and overall health, especially when prepared well.

Why are dairy products, particularly Greek yogurt and cottage cheese, recommended for muscle building?

Dairy products, especially Greek yogurt and cottage cheese, are rich in protein and essential nutrients like vitamin D and calcium. These make them excellent muscle-building foods, which is why they are placed in the G tier by the speaker.

Why is bread categorized in the C tier for muscle building?

Bread is categorized in the C tier because, while it’s a decent source of carbohydrates, it's not ideal for muscle building due to its gluten content and potential digestive issues. The speaker recommends choosing high-quality sourdough bread to minimize gluten.

What is the role of carbohydrates like white rice and potatoes in a muscle-building diet?

Carbohydrates like white rice and potatoes are important for replenishing glycogen stores, providing energy for intense workouts, and supporting muscle growth. White rice is considered a top carb source for bulking due to its ease of digestion, while potatoes are excellent for satiety and muscle-building nutrition.

Why are vegetables placed in the P tier for muscle building?

Vegetables are placed in the P tier for muscle building because they are low in calories and high in fiber, making them more suitable for fat loss rather than muscle gain. The speaker feels that they don't contribute much to building muscle compared to animal-based foods.