Food & Drink
Foods that help you build lean muscle

Foods that help you build lean muscle

If you want to build lean muscle, both nutrition and exercise are essential.

You must challenge your body with physical activity to get started. Without proper nutrition, your progress may stall.

High-protein foods are essential for building muscle. However, carbohydrates and fats are also important sources of energy.

You should exercise regularly and eat more muscle-building foods if you want to build muscle.


Eggs are high-quality and healthy and contain important nutrients such as B vitamins and cholesterol.

Proteins are composed of amino acids. Eggs contain large amounts of Leucine which is especially important for muscle growth.

B vitamins are also critical for many processes in your body, including energy production.


Salmon can be a great option for muscle building and overall good health.

A 3-ounce (85g) salmon serving contains 17 grams of protein and almost 2 grams of Omega-3 fatty acid. There are also several B vitamins.

Omega-3 fatty acids are important for muscle health and can even increase muscle gains during exercise.

Chicken Breast

Chicken breasts are a staple in muscle building.

They are high in protein, with every 3-ounce (85g) serving containing 26 grams of high-quality protein.

They also have large amounts of B vitamins, Niacin, and B6, especially important for active people.

These vitamins are essential for your body to function properly during exercise and the physical activity necessary for maximum muscle growth.

Greek Yogurt

Dairy contains high-quality protein and a combination of slow-digesting casein and fast-digesting Whey protein.

Research has shown that individuals experience increased lean mass when consuming both fast- and slow-digesting milk proteins.

But not all milk is created equally.

Greek Yogurt has approximately twice the protein of regular yogurt.


Tuna has 20g of protein per 3-ounce (85g) portion. It also contains high levels of vitamin A, B12, and Niacin. These nutrients are essential for optimal health, energy, and performance during exercise.

Tuna also contains large amounts of HTML3 fatty acids, which can help support muscle health.

This is especially important for seniors. Research shows that omega-3 fatty acids can slow down the decline in muscle strength and muscle mass that comes with age.

Lean Beef

Beef is rich in high-quality protein and B vitamins. It also contains creatine.

Research has shown that eating lean red meat may increase your lean mass when weight training.

Even if you are trying to build muscle, it is best to choose beef with minimal calories.


Shrimp almost contains no protein. A 3-ounce (85g) serving of shrimp contains 18 grams protein, 1 gram fat, and zero carbs.

Although healthy fats and carbohydrates are essential in your diet, shrimp can be a great way to build muscle without adding too many calories.

Like many animal proteins, shrimp contains high amounts of the amino acid Leucine. This is essential for optimal muscle growth.


Half a cup (86g) of cooked soybeans provides 14 grams of protein, healthy unsaturated fats, and many vitamins and minerals.

Soybeans are an excellent source of vitamin K and iron, and phosphorous.

Iron is required to store and transport oxygen within your bloodstream and muscles. A deficiency could cause these functions to be impaired.

Cottage Cheese

A cup of low-fat cottage cheese contains 28 grams of protein. It also includes a large dose of the essential muscle-building amino Acid leucine.

Like other dairy products, Cottage cheese can come in a variety of fats. Creamed cottage cheese, which is high-fat, has more calories.

The best cottage cheese depends on how many calories you are willing to consume.

It doesn’t matter which kind you choose, and it is a great muscle-building snack.

Turkey Breast

A 3-ounce (85g) turkey breast serving contains 25 grams of protein, almost no fat, and very few carbs.

Turkey is also a good source of the B vitamin Niacin. This helps your body process fats, carbohydrates and other nutrients.

By boosting your body’s ability for exercise, having optimal levels of B vitamins can help you build muscle.

The bottom line

Numerous foods can help you gain lean muscle. Many of these foods are high in protein and help your muscles recover from exercise.

It is important to eat carbohydrates and fats to fuel exercise and other physical activities.

Many of these foods contain vitamins and minerals that your body requires to function at its best.

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