BASIC FOOD TO HELP YOU BUILD LEAN MUSCLES

10 Foods That Help You Build Lean Muscle

Both nutrition and physical activity are critical if you want to gain lean muscle.

Please today, I will be talking on how to build muscles with the right type of food.

I hope this helps. 

To get started, it’s essential to challenge your body through physical activities (workout). However, without proper nutritional support, your progress will be stunted.

High protein foods are very important for gaining muscle, but carbohydrates and fats are also necessary sources of energy.

If your goal is to gain lean muscle, you should focus on exercising regularly and eating more calories each day from muscle-building foods.

Here are 10 of the top foods for gaining lean muscle.

1. CHICKEN BREAST

There’s a good reason why chicken breasts are considered a staple for gaining muscle.

They are packed with protein, with each 3-ounce (85-gram) serving containing about 26 grams of high-quality protein.

2. SHRIMP

Shrimp are almost pure protein. Each 3-ounce (85-gram) serving contains 18 grams of protein, 1 gram of fat and zero carbs.

3. YOGHURT

Dairy not only contains high-quality protein, but also a mixture of fast-digesting whey protein and slow-digesting casein protein.

4. SOYBEANS

Half a cup (86 grams) of cooked soybeans contains 14 grams of protein, healthy unsaturated fats and several vitamins and minerals.

Soybeans are a particularly good source of vitamin K, iron and phosphorus .

5. TURKEY BREAST

A 3-ounce (85-gram) serving of turkey breast contains around 25 grams of protein and almost no fat or carbs.

Turkey is also a good source of the B vitamin niacin, which helps process fats and carbohydrates in your body

6. BEANS

Many different varieties of beans can be part of a diet for lean muscle gain.

Popular varieties, such as black, pinto and kidney beans, contain around 15 grams of protein per cup (about 172 grams) of cooked beans

7. PROTEIN POWDER

While any good diet should focus on whole foods, there are times when dietary supplements can be beneficial.

If you struggle to get enough protein from foods alone, you could consider adding protein shakes to your daily routine.

8. LEAN BEEF

Beef is packed with high-quality protein, B vitamins, minerals and creatin.

Some research has even shown that consuming lean red meat can increase the amount of lean mass gained with weight training  

9. MILK

Milk provides a mix of protein, carbohydrates and fats.

Similar to other dairy products, milk contains both fast- and slow-digesting proteins.

This is thought to be beneficial for muscle growth. In fact, several studies have shown that people can increase their muscle mass when they drink milk in combination with weight training.

10. EGGS

Eggs contain high-quality protein, healthy fats and other important nutrients like B vitamins and choline.

       Though, there are numerous food that are protein base and very good for building lean muscles. 

 By Jude Aghwaremre

Photo credit: Victor Efosa.