What are the foods that help you build lean muscle?


27th May 2019 Wellbeing

It doesn’t matter whether you are a man or a woman, having a lean body can enhance and make you feel better about your appearance. Most people have the perception that you have to visit the gym regularly to build lean muscles - but you also need proper nutrition together with exercise to build them.




With that said, you will be surprised by the number of people who train harder but don’t care about nutrition. But you should not ignore nutrition if you are serious about building a lean body. If you train harder and forget about nutrition, you will find it hard to retain or even gain muscle. To avoid stagnation while training, you should incorporate food into your workout routine. Eating certain foods can help you exercise harder, burn calories faster and tone your body more easily.

Foods that contain a high amount of proteins can help you build muscles, but fats and carbohydrates are also good sources of energy. In case you are searching for scientific-proven ways to boost muscle growth, then you are in the right place. Here we will show you the best tips with science behind muscle growth which can help improve your exercise routine, lifestyle, and nutrition plan. This will help you gain muscle faster without spending too much time in the gym. The following are the best foods which can help you build lean muscle at home.


If you really want to gain muscle mass, then you should add lean beef in your diet. The good thing about lean beef is that it comes packed with high-quality minerals, proteins, B vitamins, and creatine. Research shows that consuming lean beef can boost the lean mass you gain during weight training. It is important you choose lean beef, which supplements your body with high amounts of proteins and high levels of amino acids which work in conjunction with insulin to enhance the growth of muscles. If you want to gain muscle mass without adding too much weight, then you should choose lean beef that promotes muscle gain but doesn’t contain too many calories.


Eggs are a high protein food that helps promote strength gain and lean muscle growth. They contain high-quality protein in addition to healthy fats and other nutrients such as choline and B vitamins. But eggs are not just beneficial for building lean muscles only. The yolk which is found in eggs is where cholesterol is found. Cholesterol derived from eggs is known to reduce the amount of bad cholesterol (LDL) which is associated with atherosclerosis.


Salmon is a great food choice for building muscles and enhancing your overall health. The benefit of eating salmon is that they contain high protein, low fat, and are rich in omega-3 fatty acids. Omega 3 fatty acids are vital in enhancing muscular health and are known to enhance muscle gain during workouts. When you take 85 grams serving of salmon, it contains approximately 17 grams protein, about 2 grams omega-3 fatty acids and the several amounts of B vitamins.

Chicken breast

For so long chicken breasts have been considered as a staple food for those who want to gain muscle mass. Chicken is rich in good quality protein and can help with muscle repair and maintenance, weight maintenance and bone health. When you take 85 grams of chicken breast, it contains approximately 26 grams of high-quality proteins. In addition, chicken breast contains B6 and B vitamins niacin, which is vital for those who are working out. The benefit of these vitamins is that they help your body to function properly during workouts so that you can gain muscle mass quickly.


You can find different varieties of beans in your local grocery which can help you gain lean muscles. Popular types of beans include kidney, pinto and black beans, which contain about 15 grams of proteins per 172 grams (one cup) of cooked beans. Beans are also good sources of B vitamins and fiber in addition to iron, phosphorus and magnesium.



Oatmeal is a popular low GI food that can help you reduce weight and contains carbs which help in muscle preservation. In addition to carbohydrates, oatmeal is a great source of protein which is essential for muscle repair and growth. One serving of oatmeal contains about 6 grams of proteins, which is not very high. However, if you cook oatmeal together with milk, you can double the number of proteins it has.

Cottage cheese

Cottage cheese is another top food that can help you gain muscle mass. You might not know this, but cottage cheese contains pure casein protein which is perfect for muscle maintenance. If you have to go for long periods without taking food, then eating cottage cheese can be beneficial. In addition to casein protein, cottage cheese is a great source of calcium, vitamin B12, and other vital nutrients.


Peanuts are a good mix of fat, proteins, and carbs. When you take a half serving of peanuts, it contains 17 grams of proteins, 16 grams of carbohydrates and a high amount of unsaturated fats. Peanuts also contain high amounts of amino acid leucine, which cannot be found in any other plant products. A half serving of peanuts contains about 425 calories and other nutrients which are vital for muscle mass gain.

While you are trying to gain muscles through nutrition, don’t forget to eat foods that contain the three micronutrients - proteins, carbs, and fats. Carbs will give you energy during exercise while proteins are important for repairing muscle tissues which are damaged. In case you are going to the gym but are struggling to add muscle mass, eating the right type of foods can help with muscle growth. During breakfast, eat eggs, which contain high-quality proteins, healthy fats, and many minerals and vitamins. For lunch or dinner, take skinless turkey breast or chicken breast. For carbs, eat fruits such as pineapples and bananas which are high-calorie fruits and natural source of carbs. Finally, don’t forget to get your fats from nuts, which are calorie-dense and contain healthy monounsaturated fats.