10 Foods to Build Lean Muscles
Muscle building is the result of a combination of workout and nutrition. While you have to build muscles by different types of strength training, it has to be supported by the right type of nutrition.
It’s no hidden knowledge that protein is an essential nutrient to build muscles, so, here are 10 food items both vegetarian and non-vegetarian, that could be included in your diet to build lean muscles.
Whether you’re into bodybuilding or not, almost everyone is aware of the fact that eggs are rich in proteins and that’s why eggs are among the top contenders for food items that help you build lean muscles. Other than protein, eggs are also rich in amino acid leucine, which is important for muscle building. Eggs are also a good source of vitamin B, which is important for many bodily functions including energy production.
2. Chicken breasts
Chicken breast is one of the most recommended food items when you consult anyone for muscle building. Chicken breasts are protein-rich, supply you with vitamins like vitamin B and vitamin B6. Chicken breast supplies you with protein which is essential for muscle building but the vitamins it provides helps you stay energized during workouts that are essential for muscle building.
Salmon is another one of the greatest choices if you’re going for lean muscles. It’s rich in protein and omega-3 fatty acids, one helps you build muscles and the other helps your muscles to recover quicker. Other than that you find multiple vitamins in salmon which helps you stay active and full for a longer time. Salmon is not only good for muscle building but it also has a lot of health benefits like cholesterol control, memory boost, etc., associated with it.
Tuna is another great option in the seafood category which is good for lean muscle building. Just like salmon, it is not only rich in protein but you also find omega-3 fatty acids, vitamins like vitamin A, B, B6, etc, and other important nutrients. Tuna in your diet helps you to build muscles, repair them quicker, and keep you energized and healthy overall.
Tilapia is another protein-rich seafood item. Although tilapia doesn’t have as many omega-3 fatty acids as salmon and tuna, in a serving of 85 grams you’ll 21 grams of protein, and good amounts of vitamin B and selenium. Therefore, it can be a part of your lean muscle-building diet, especially if you like to eat fish.
6. Greek Yogurt
Most dairy products are protein-rich but Greek yogurt has twice the amount of protein as compared to regular yogurt. It’s rich in the combination of fast and slow-digesting proteins, which research has shown is great for lean muscle building. It’s a great snack option if you’re trying to build lean muscles, and it can also be consumed before bed, it’ll be highly effective due to its combination of fast and slow-digesting proteins.
7. Cottage Cheese (Paneer)
Cottage cheese commonly known as paneer in India is another protein-rich option that comes in handy as a muscle-building food item, especially for vegetarians. It’s rich in protein, amino acid leucine, and other beneficial nutrients. It’s also highly satiating which helps you stay full for a longer time and reduces the number of calories you consume. Eating raw paneer in breakfast has been proved to be a great option to lose weight and stay active throughout the day.
Half a cup of cooked soybean (86 grams) contains about 14 grams of protein, unsaturated fats, several vitamins, and minerals. It’s also a good source of vitamin K, Iron, and phosphorus. Iron is an essential nutrient as it transports oxygen to your blood and muscles, the deficiency of which can cause functional problems.
Beans are another good source of plant-based protein to be added to your diet. A mixture of beans like kidney beans, pinto beans, etc can provide you with protein, fiber, vitamins, and other important nutrients like iron, magnesium, etc. Therefore, a mixture of cooked beans can be a part of your lean muscle-building diet.
Peanuts contain a mix of protein and carbs. You’ll find about 17 grams of protein, 16 grams of carbs, and a large number of unsaturated fats in just a cup (73 grams) of peanuts.
Peanuts also contain a large amount of the amino acid leucine, which we already mentioned is important for muscle building. Other than the multiple benefits it provides for muscle building, nuts are generally good for overall health.