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foods to build lean muscles

6 foods that will help you build lean muscles

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Sundus Mubeen

Sundus Mubeen

Writer and content specialist


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6 foods that will help you build lean muscles

Food to build muscle is quite different from what you would be eating if you simply wanted to lose weight. Diet is the important aspect of gaining muscle (if you are into Keto diet, take a look how to get your 100% custom Keto diet straight in your email); if you mess up your workouts or recovery, etc., your good diet choices would be in vain. As humans, we have a naturally high-protein diet. Although, when you are gaining muscle, you are going to need to increase your protein intake. Obviously, healthy, unsaturated fats and complex carbohydrates are important as well for your physique, but since your muscles use protein as the “building blocks” for muscle building. Then you are going to need to start making a conscious effort to eat more protein than you usually eat.

Ideally, it would be best if you consume a gram of protein per pound of your body weight per day. This means that if your weight is 190 pounds, you should be eating 190 grams of protein per day. This is a big number, but don’t let it worry you. All you need to do is pay attention to the list of foods that help to build lean muscle below. If you want to know which foods you need to build muscle, make sure you stock up on these items!

1. Eggs

One egg contains about 6.3 grams of protein, as well as many vitamins. Since the yolk contains unhealthy amounts of cholesterol, it’s best to scrap the yolk and just eat the whites.

2. Tuna

Tuna is a great, low-hassle, extremely high protein snack with no fat. It includes a healthy amount of essential Omega 3 oils if you eat it fresh, however, and doesn’t have any bad fats.

3. Lentils (or Beans)

Legumes are real bombs of protein and fiber. In 100 grams of dried lentils, there are about 25 grams of protein and 30 grams of fiber (about half the daily dose). How about a nice plate of red curry lentils after training?


4. Nuts

Nuts are nature’s “protein pills.” Be careful about eating too many, though, as they can be high in fat calories. In moderation, they are a healthy snack.

5. Spinach

People already knew this, eat your spinach and your body will help you fill your muscles, with all the added fat-burning benefits.

Spinach is an excellent source of nutrients! It also helps you in the loss of superfluous fat as well as in building lean muscle.

6. Quinoa

Quinoa has now carved out its beautiful space in the world of bodybuilding. From fitness-nerds to bunker bodybuilders, everyone has introduced this versatile and important cereal into their diet; in fact, it is an excellent source of complete proteins. It contains all nine essential amino acids necessary for adequate growth and repair of muscle fibers. It is rich in magnesium, fiber, and iron, which support muscle function and their development and improve overall body health.

So now you know about food to build muscle. After packing your refrigerator with these items, make sure not to skip meals, and make sure to eat every 2 to 3 hours. Now take this list and go and get some groceries! Remember to be consistent with your diet and workouts tips (take a look at 10 workouts you can do even at home) for consistent results and progress! However, sometimes even this isn’t enough if you make silly mistakes on the way – these mistakes can really cut into your muscle-building progress. 


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Learn How To Build Lean Muscles Without Drinking Protein Powders everyday!

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