14 Great Lean-Muscle Building Foods

Do you want to have great looking, lean muscle and you think the things you eat can help you get there? Then you are right! Food has a big impact on your body and the following 14 commonly available ingredients can help you reach your goals faster:

1. Beets

This ingredient will not only support your joint and liver health, but will also increase the muscle strength and power. It’s a great source of trimethylglycine, commonly referred to as betaine.

Beets are also an aid in your body recovery and can enhance your energy by providing a decent NO boost.

2. Beef From Grass-Fed Cattle

If you’re a meat freak, then you’ll be happy to know that beef plays an important role in building lean muscle, due to its high protein content, zinc, iron content, B vitamins and cholesterol.

If possible, when picking the beef, go for grass fed cattle beef, that is proven to have higher levels of CLA (conjugated linoleic acid) than beef raised in other conditions. This type of beef will give you a great boost in building lean muscle and shedding body fat.

3. Oranges

Oranges should be eaten before workouts, to help you boost endurance, strength and muscle growth. Be careful not to eat too many, to avoid stomach problems during your workouts.

4. Brown Rice

This whole grain will get digested slowly inside your body, providing longer lasting energy all day long, especially during tiring end explosive workouts.

brown rice

5. Cottage Cheese

Looking for an ingredient rich in protein, that can be eaten before bed? Then cottage cheese is exactly what you need. It’s rich in casein protein and one of the best go-to protein sources.

Casein protein prevents catabolism while eating late at night, because it is the slowest-digesting protein that you can eat. (To avoid overeating during the night, check out these tips).

6. Cantaloupe

Cantaloupe has a low fructose content and is one of the very few fast-digesting carbs available on the market. This makes this type of melon a great carb source to have right when you wake up in the morning after a long night of eating and one of the best fruits to eat after each workout.

7. Organic Milk

Milk has casein and whey and is rich in the amino acid glutamine. You will find 70% more omega-3 fatty acids in organic milk than in conventional milk.

8. Eggs

You’ve probably heard already that eggs are the perfect protein, but protein isn’t the only thing that makes them great in boosting strength and lean muscle creation. It also gets help from the cholesterol found in the yolks.

hard boiled eggs

9. Spinach

Popeye knew his vegetables. To get great levels of glutamine, an amino acid that is very important to lean muscle growth, you NEED to eat spinach. Eat it as fresh as possible to get the best results.

10. Quinoa

Quinoa is at the same time a slow-digesting carb and a complete protein, making it the perfect combination for muscle growth. It is linked to an immediate increase in insulin-like growth factor-1 levels (IGF-1. as it is called by professionals).

11. Greek Yogurt

Like most types of yogurt, Greek yogurt is also made from milk. What makes Greek yogurt better is the fact that is has fewer carbs (around 10 grams per cup) and more protein (close to 20 grams per cup) than other types of yogurt that will usually have around 15 grams of protein and 15 grams of carbs per cup. It also contains high amounts of casein protein.

12. Apples

If you’re eating apples, then you should expect to train harder and longer. Some specific polyphenols in apples will help you to prevent muscle fatigue and increase muscle strength.

These polyphenols, as research points out, can also increase fat burning. That’s why you should consider making apples a go-to pre-workout carb source.

13. Wheat Germ

Rich in selenium, iron, zinc, B vitamins and potassium, with a good amount of glutamine, arginine and branched-chain amino acids (BCAAs) and high in protein and fiber, wheat germ is an ingredient you should incorporate daily in your diet, if possible.

It is a great source of slow-digesting carbohydrates and a quality protein that goes perfectly before any type of workout.

14. Ezekiel 4:9 Bread

Ezekiel bread is advertised as made only from organic sprouted whole grains. This makes the bread a complete protein, that contains all 9 amino acids that your body needs but can’t product on it’s own (the ones important for muscle growth)

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