These foods will help increase your strength and boost your bench press fast. Many people try to boost their bench press by only focusing on their chest pressing workouts. But your diet influences your bench press strength at least as much as your workouts.
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If you want to up your bench press you’ll have to spend a lot of time bench pressing… Obviously… But you can cut that time down, get stronger, and build muscle much faster by optimizing your diet with the foods that support muscle growth and strength gains. A lot of people think that you just have to eat enough protein to create the optimal conditions to boost your bench press or your strength on any given exercise. But there are many other micro and macro nutrients that are at least just as important as protein.
That is why the first food I want to start with is actually a carbohydrate, brown rice. It’s no secret that many bodybuilders, fitness models, and strength athletes eat a lot of brown rice. One reason why a carb like brown rice will effectively help you boost your strength is that carbohydrates are your body’s preferred energy source, especially when it comes to heavy anaerobic activities like lifting weights. When you eat rice the carbohydrates are broken down into glucose and stored in your muscles and liver as glycogen. During intense, short-duration exercises like heavy weight lifting, your body relies primarily on these glycogen stores for quick and efficient energy. So you fill up those glycogen stores with foods like rice and then when the time comes, that glycogen is rapidly mobilized to meet the high energy demands of the muscle contractions, when you’re bench pressing or squatting or doing any high-intensity exercise. This is why if your primary goal is to gain strength and build muscle quickly I highly recommend you’re getting at least 40% of your total daily calories from carbohydrates like brown rice.
Now an example of another carbohydrate that comes with the additional micronutrients to help you get stronger is beats. Beets are a powerful food for enhancing strength due to their high nitrate content. The nitrates found within beets are converted into nitric oxide in your body. Nitric oxide is a molecule that plays a crucial role in vasodilation, which refers to the widening of your blood vessels. This widening effect increases blood flow, allowing for more efficient delivery of oxygen and essential nutrients to your muscles during intense exercise. Improved blood flow can significantly enhance muscle performance and endurance, as well as reduce fatigue, allowing you to push through and squeeze out extra reps. This is the reason why most pre-workout supplements have ingredients that increase nitric oxide production. So consuming beets can lead to better muscle pumps, reduced buildup of lactic acids, and greater stamina when it comes to lifting weights especially if you’re not already taking pre-workouts.
Aside from consuming you’ll obviously also need the amino acids found in protein to repair and grow your muscles and one of the best most common protein sources for building muscle is chicken. With chicken, you have dark meat and white meat. Dark meat in chicken includes the thighs and drumsticks, which have a higher fat content and more flavor. Meanwhile, white meat consists of the breast and wings, which are known for their leaner, lower calorie characteristics. Both of these are great options while maintaining a calorie surplus and trying to get stronger and build muscle. Unfortunately, the biggest mistake that many people make is eating too much protein, which leaves less room for macronutrients like carbohydrates that could give you more energy for your heavy lifts. When you’re in a calorie surplus, which by the way you should be if you’re trying to increase your bench press, but when you are you don’t need more than about 3/4 of a gram of protein for every pound of body weight. Leave the remainder of your calories for the carbs and fats that’ll provide the energy you need, and optimize your hormones to get stronger.
Another one of these carbs that’ll help you do just that is potatoes. Potatoes, sweet potatoes, and yams are perfect examples of excellent carbohydrates for gaining strength and muscle. Aside from providing your body with its preferred energy source, consuming enough carbohydrates from healthy natural sources like potatoes will also help you spare protein from energy use. If you don’t consume enough carbohydrates your body will convert a portion of the protein you eat into glycogen through a process known as gluconeogenesis. On the other hand, ensuring you’re eating enough carbohydrates allows the protein you eat to be utilized for its primary purposes, like repairing and building muscle tissue. Even though regular potatoes can be just as good, you should know that yams and
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