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Foods to Help Build Lean Muscle

Building lean muscle is a large part of any weight loss or fitness journey. Often following big weight loss our skin and body tissue becomes soft and saggy, by building lean muscle on your body you not only add tone and definition but aid in  reducing the risk of injury when working out or doing daily tasks, increase your  flexibility and reduce the risk of illnesses. These foods will not build lean muscle alone, but they will  fuel your regular workouts and aid in muscle recovery and development. Read on to know some of the best foods to help your body build lean muscle.

 

EGGS

Eggs contain eight amino acids:

  • Valine
  • histidine
  • isoleucine
  • lysine
  • leucine
  • phenylalanine
  • methionine
  • threonine
  • tryptophan

Each aiding your body in different ways but combined they offer aid in muscle recovery and giving you lots of vitamins and minerals along with creating healthy and lean body muscle. Many people steer clear of egg yolks because of the fat content and op for the white as this is where all the protein is, however the yolk contains highly beneficial vitamins and is a source of 'good fat' so does not necessarily need to be avoided.

 

CHICKEN AND LEAN MEATS


Chicken and other forms of lean meat such as pork are a great way to get a protein hit and stay full for long periods of time. Although often high in calories and energy these meats are ideal for promoting lean muscle on the body. (the leaner the meat the better) Good fats are great for your body but when it comes to muscle gain you want to avoid fatty meats and processed meat products such as ham, bacon, salami, and sausages.

 

SALMON


This fish is full of all the good stuff! and by that, we mean protein, omega- 3 and fatty acids. The delicious fish is debatably the best protein source to help your muscles recover from workouts and build up the leanness you want to see in your muscles. It doesn't hurt that it is also super rich in vitamins.

 

YOGURT AND CHEESE


Calcium is known as being good for our bones, this helps to strengthen and recover bones to provide a good foundation for muscle growth and stability. Calcium is found in greek yogurt and cottage cheeses primarily as a healthier option. Yogurt and cheeses are also a great light snack to give you energy pre-workout.

 

NUTS


Nuts, in general, are a great source of energy and are full of good fats, however, not all nuts are made equal. We love Almonds and peanuts in particular. Almonds are full of antioxidants, they help with blood sugar and blood pressure, they are also good at lowering cholesterol. Almonds are also full of protein (for building muscle) and nonsaturated fat. Peanuts are another nut containing nonsaturated fat and are a great source of energy, peanuts also give us peanut butter which is amazing on toast, in smoothies or just by the spoonful. However be careful as peanuts are high in calories, a handful of nuts a day is enough to get the benefits.

 

 

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