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Foods that help in building lean muscle

Foods that help in building lean muscle

The existence of lean muscles indicates a healthy body. However, in order to build lean muscles, the individuals need to consume a balanced diet comprising of proteins, carbohydrates, fats and minerals. It is also necessary that people eat a calorie surplus diet such that they can perform well even after heavy workouts. There are several types of food ranging from meat, eggs, fruits, fish, yogurt, soyabeans etc. which can help in building lean muscles. 


Eggs are one of the cheapest sources of protein and can help boost the lean muscles. Research suggests that eggs also have leucine which helps in synthesis of muscles. Moreover, eggs are rich sources of Vitamin B because it helps in producing energy. Egg yolks also contain cholesterol. 


Lean muscles can be built easily by consuming beef since beef contains zinc, cholesterol and B vitamins. However, what makes beef special is that it contains protein and it also has conjugated linoleic acid (CLA) if the cow is raised by feeding grass. Bodyfat can be reduced and lean muscles can be built easily because lean beef helps in gaining muscles without adding any calories. Beef is also rich in creatinine but overconsumption is not recommended as it can lead to heart diseases. 

Protein shake

While periodic workouts are necessary, a glass of protein shake can make a huge difference. This is because most protein shakes have the requisite combination that can improve the synthesis of proteins and energize the muscles. Moreover, nutritional usage helps in better muscular growth. Currently, Whey protein has the highest amount of protein which includes 3 scoops having 50 g. These kinds of shake are available in delicious flavours like chocolate, latte and can be consumed with either milk or water. 


High quality protein and relatively cheap, regular chicken consumption after workouts can build lean muscles. Moreover, vitamin B and minerals are abundant in this meat. Unlike red meat, chicken is good for heart. Out of all popular chicken dishes, rotisserie chicken is one of the best for building lean muscle. Ordinarily, this type of chicken dish helps in providing ready-to-eat dishes. Chicken breasts should also have adequate amount of protein that helps in fat loss.


Though most fish are rich in protein, salmon is special because it is good for both overall health and muscle building. The salmon fish is not just rich in protein but also has Omega-3 fatty acids. This muscle helps in faster muscle gain and is also beneficial for muscular health. Salmon also prevents muscle loss among older adults. However, it is worth noting that salmon can prevent muscular cramps.


Turkey is also rich in protein and is ideal for building lean muscles. It is estimated that only 25 grams of protein are found in just 3 ounces of turkey. Turkey also has the optimum amount of protein for supporting the exercising ability of body. 

Brown rice

In order to increase lean muscle growth, it is also necessary to have optimum amount of carbohydrates and fibres too. Moreover, brown rice boosts growth hormone levels and it encourages gaining strength and promotes fat loss. 

Cottage cheese

Cottage cheese is a rich source of protein that should be consumed before going to sleep. Though this type of protein is digested slowly it is nevertheless beneficial for muscles. This is because muscles are prevented from getting utilized. It is estimated that only half cup of cottage cheese contains 14g of proteins and also has substantial amount of calcium. Some variants of cottage cheese contain high content of fat which nevertheless should be avoided.

Greek Yogurt

High quality protein is found in Greek yogurt. Additionally, yogurt also contains both slowly digestible casein and easily digestible proteins. This combination according to some research helps in better build-up of proteins. This type of Greek yogurt is superior to regular yogurt because the protein content is twice more than that of regular yogurt. 


It is a well-established fact that shrimps have high content of leucine a type of amino acid. This type of acid is beneficial for muscle building. It is estimated that only 3-ounce shrimp contains 18 grams of protein. Since shrimps contain only protein, one does not need to worry about consuming additional fat and carbohydrates. 


Soybeans are the best alternatives for vegetarians who want to build lean muscles. The reason being that soybeans contain almost equal amount of protein like any type of meat. Around 14 grams are found in just half cup of soybeans. Some people can also choose edamame because it can be quickly cooked and is delicious. Additionally, soybeans are also rich in phosphorous, iron and Vitamin K. Soybeans are also available in the form of soy protein powder. This type of powder can be consumed with milk or fruit and is suitable for vegetarians since it is plant based.


Milk contains a large amount of protein. It is estimated that milk contains around 13 grams of protein if it is skimmed. Moreover, building lean muscles requires healthy bones which in turn requires calcium. These needs can be fulfilled by drinking milk every day. However, people with lactose intolerance should avoid milk.

Kidney beans

Kidney beans are rich in carbohydrates and are also fibrous. Since building lean muscles requires more amount of protein, for some people it can lead to digestive issues. Therefore, kidney beans should be consumed for faster digestion of proteins if they are taken with brown rice. Besides, these benefits, kidney beans are also rich in vitamin supplements and minerals.


Tuna is a cheap fish that has ample protein and is equally useful for muscle building. It is estimated that 3 ounce of tuna fish can have around 16 to 17 grams of protein. If tuna is canned in oil, then the protein content can rise up to 24.8 grams. Tuna will be especially beneficial for older adults since it is also rich in Omega-3 fatty acids. It can also recover muscle loss by increasing muscle mass.