7 Foods That Will Help You Build Lean Muscle

When you are trying to pump up some muscles it is really essential to know that exercise and lifting weights are not the only parts of the formula for building your muscles. Proper nutrition is critically important for building muscle mass and without it, you are not going to see the results you’re working for. 

The food you put in, does more than just providing you with nutrients. It is really essential for you to look, what you put in, the food you eat help repair muscle tissue, and help you sculpt your physique.

It's a common belief that protein is the key nutrient required to build muscle. However it's just the tip of iceberg, in simple words it's not only components that help build muscle. Protein only helps to build and repair your muscles and other tissues. 

Whereas there are other components that play an essential part. Fats help your body to reduce inflammation and ensure proper functioning of hormone. Phytonutrients, vitamins, and minerals play an essential part in supporting general health and nutrient dense calories help provide sufficient energy for proper functioning of your body.

If you are aiming to gain lean muscle, you not only need to focus on killing Gym, but also keep a check on your food that you put in.

Here are 7 of the top foods for gaining lean muscle.

1. Cottage cheese

It may sound surprising, but most of the bodybuilders include cottage cheese among their top muscle-building foods.

Like many other dairy products, cottage cheese is packed with calcium and casein protein (slow digesting protein ) you require for pumping up your muscles. If you are vegetarian this may be a tasty option to get all those protein and other nutrients that are required for building your muscles.

They are really versatile, so you can have them according to your taste. You can have them sweet or simply marinade them with some spices and grill them.

Nutrient Contain for 100-gram (about 3.5 ounces) of lowfat (2% milkfat) cottage cheese.

• Calories: 84
• 2.3 gram of fat
• 321 mg of sodium
• 4.3 gram of carbohydrates
• 0  gram of fibre
• 4.1 gram of sugar
• 11 gram of protein

2. Chicken Breast

Chicken is a classic staple food for bodybuilders, and for good reason: it’s high in protein, low in fat, easy to prepare and delicious to eat.

It is not only high in protein contain, but also low on calories. You can enjoy more protein without worrying about going beyond your caloric goal. It also also contains a quality amount of vitamins A, B6, B12, iron and magnesium.

You can simply add them in your salad, spice up that bland chicken breast with a sauce , combine cubed, cooked chicken, salsa  or make your own healthy chicken strips 

Nutrient Contain for one 3-ounce (85g) serving of boneless, skinless grilled chicken breast.

• Calories: 128
• 2.7 gram of fat
• 44 mg of sodium
• 0 gram of carbohydrates
• 0  gram of fibre
• 0 gram of sugar
• 26 gram of protein

3. Whole Eggs

Eggs are really great they are not only packed with protein but, are budget friendly too. Proteins along with other nutrients that are present in eggs, help in increasing strength and muscle building, [1]

In fact the amino acid present in eggs helps repair the tears in your muscle, caused by exercising; surrounding it, and filling the tears to build a stronger and bigger muscle.

However it is important to note that only eating egg white won't do the good to you. If  you are ditching the yolk you’re getting rid of all of the egg’s micro-nutrients and essential fatty acids. You can include them as part of your breakfast, lunch, or dinner. 

Nutrient Contain for one large hard-boiled hen's egg (50g).

• Calories: 78
• 5 gram of fats
• 62mg of sodium
• 0.6g of carbohydrates
• 0 gram of fiber
• 0.5 gram of sugar
• 6 gram of protein

4. Greek Yogurt

If you are tired with eggs but don't want to miss your daily dose of protein greek yoghurt may be the best alternative for you.

Greek yoghurt not only contain twice the amount of protein then regular yoghurt but is also is loaded with calcium, making it a perfect muscle-building option.

Greek yoghurt is an awesome choice for breakfast, dessert or a mid-afternoon snack. Some researches also state that eating greek yoghurt after a workout or before bed may be beneficial due to its mixture of fast- and slow-digesting proteins. [2]

Nutrient contain of greek yoghurt for service one cup ( 100 grams).

• Calories: 59
• 0.4 gram of fat
• 36 mg of sodium
• 3.6 gram of carbohydrates
• 0  gram of fibre
• 3.2 gram of sugar
• 10 gram of protein

5. Protein Powders

Sometimes the amount of protein you get from the food might not be enough and in that case protein powder play an important role in making sure you get enough of protein, that your body requires.

Dairy protein powders, such as whey and casein, are some of the most popular. And  whey protein is chocked with amino acids  such as leucine, isoleucine, and valine; leucine being important for muscle building. 

You can add this protein powder in your smoothies and other nutritional drinks. It can keep you full and promotes fat burning, too.

6. Salmon

Salmon is one of the best seafood protein choices you can add into your muscle building diet. Its not only rich in protein but is also a great source of omega 3 fatty acid.

Which is not only good for your heart, but salmon is also good for your bones. Moreover omega-3 fatty acids play an important role in muscular health and may even increase muscle gain during exercise programs. [3]

Salmon goes well with pasta, so you can add them in your next pasta dish or simply make a salmon and cheddar cheese omelet. Other than salmon other fatty fish like tuna, and mackerel can be paired with roasted veggies for a complete, well-balanced meal.

Nutrient contain for 3 ounces (85g) of raw, wild Atlantic salmon.

• Calories: 121
• 5.4 gram of fat
• 37.4mg of sodium
• 0g of carbohydrates
• 0 gram of fiber
• 0 gram of sugar
• 17 gram of protein

7. Brown Rice

When it comes best source of carbohydrates rice is always on the list. Specially brown rice is packed with carbohydrates which makes it a smart and healthy choice to add them.

Brown rice is slow digesting whole grains, which keep you energized for a longer period of time. Some studies also suggest that rice protein works similar to whey protein in terms of muscle gain in a resistance training exercise. [4]

Although brown rice is not the best source of protein. However you can overcome come this limitation by pairing it with other protein packed food.

Nutrient contain for four-ounce serving of brown rice.

• Calories 127
• 0.9 gram of fats
• 26 gram of carbohydrates
• 2 gram of fiber
• 2.6 gram of protein

A Word From Healthyngreat

There is no limit on food that are packed with nutrients. There are numerous other foods like Tofu, Buckwheat, Lean Jerky, Scallops, Edamame, Beans, Tilapia and many more, that allow your muscles to recover and grow after you have been active.

Along with protein carbohydrates and fats are also an essential component for providing fuel for exercise and physical activity. Adding these food in your diet will surely help you build lean muscle. If you are new to our blog and prefer our statistics please subscribe us and follow us and you will be notified everytime when we post some thing new.

Stay healthful

Live satisfied