If you want to gain lean muscle mass then you have to optimize both your workout and nutrition accordingly.
It is essential to challenge your body through an intense workout. However, without proper nutrition, you won’t get the desired results. High protein foods are essential if you want to gain lean muscle mass naturally but carbohydrates and good fats are also important for energy.
To gain lean muscle mass you have to do workout regularly and be in a slight caloric surplus.
Here are 20 of the top foods to gain lean muscle.
1. Eggs
Eggs are one of the healthiest food sources you can find on earth. Along with protein and fats, it contains various vitamins and minerals. These nutrients make it one of the healthiest food on earth.
Read the full article: Top 8 Amazing Health Benefits of Eggs
Proteins are made up of amino acids and egg contains a lot of them. Especially Leucine, which is particularly important for stimulating muscle growth.
A whole egg contains about 6 grams of protein and 5 grams of fat. All its fat is present only in egg yolks. Egg also contains some essential nutrients like vitamin B and choline.
Another benefit of the egg is that it gives you the luxury to get as much protein as you want without getting any carbs and fat.
You can eat as many egg whites as you want to complete your protein intake. There are no side effects. But make sure to eat them cooked as raw eggs can have some side effects and are less healthier than cooked eggs.
Read the full article:
Raw Eggs Vs Cooked Eggs, Which is Better?
2. Chicken Breast
Chicken breast is considered to be one of the best protein sources. It is even better if your goal is to gain lean muscle and there are several reasons for that.
Chicken breast contains all essential amino acids which our body needs to gain lean muscle.
Another plus point with chicken breast is that it is very low in fat which makes it the best food source to gain lean muscle mass.
100 grams of chicken breast contains about 25-30 grams of high-quality protein. These are also rich in B vitamins which your body requires to function properly.
3. Fish
Fish is also a great source for gaining lean muscle. Though protein content in fish is slightly lower than chicken breast.
Salmon and Tuna are good choices of fish for lean muscle gain and overall health.
100 grams of salmon contains about 20 grams of protein, 2 grams of omega-3 fatty acids, and some important B vitamins. And as the doctors say, omega 3 fatty acids in turn can help you decrease your cholesterol too but there is one blog post from rootine on different myths surrounding omega3.
Tuna has some more amount of protein than salmon. 100 grams of tuna contains about 23 grams of protein, several B vitamins including B6 and B12, vitamin A and omega-3 fatty acids.
4. Lean Beef
Beef is loaded with high-quality protein, some minerals, B vitamins and an important muscle-building compound named Creatine.
Some researches have shown that consuming lean beef can increase the amount of lean muscle gain with proper weight training.
100 grams of 95% lean ground beef contains about 24 grams of protein and 5 grams of fat.
6. Yogurt
Yogurt is prepared by the fermentation of milk with yogurt culture. One cup (240 grams) of yogurt contains about 8-10 grams of protein.
Yogurt is a dairy product hence it is a good source of protein. Dairy contains a mixture of slow-digesting casein protein and fast-digesting whey protein.
Some researches have shown that people experience an increase in lean muscle mass when they consume a mixture of slow and fast-digesting dairy proteins.
In addition, yogurt contains vitamin B6 and B12, calcium, riboflavin, magnesium, and potassium. However, the amounts depend on the type. It also promotes bone health and aids digestion.
6. Cottage Cheese (Paneer)
100 grams of low-fat cottage cheese contains about 15 grams of protein. It includes a good amount of an important lean muscle-building amino acid leucine.
Like other dairy products, it also varies in fat content. To gain lean muscle mass, low-fat cottage cheese is preferable. Though it depends on how many extra calories you need to add in your diet.
7. Soybean
Soybean is a very good source of protein, especially for vegans.
100 grams of soybeans contain about 35 grams of protein, 20 grams of fat and several vitamins and minerals. Soybean is particularly high in iron and vitamin K.
Iron is an essential nutrient for your body. It is used to transport and store oxygen in your muscles and blood, and a deficiency of iron can impair these functions.
There is a common misconception related to soybean that it gives you man boobs. Well, it is just a myth. It is a rich source of protein and can help you to complete your high protein requirements in order to gain lean muscle mass.
8. Legumes
Legumes include lentils, beans, and chickpeas. There is various type of beans and lentils which can be a part of your diet for gaining lean muscle mass. Due to their high protein content, they are a good source of plant-based protein.
Popular varieties of beans are black and kidney beans. One cup of cooked legumes contains about 15-18 grams of protein, which is why they are a good protein source for lean muscle gain.
In addition, these are an excellent source of B vitamins, iron, magnesium and fiber. Due to their high fiber content, especially chickpeas, they promote digestion and improves gut health.
9. Protein Supplements
To gain lean muscle mass, you have to keep your protein intake high. Sometimes it becomes very difficult to get enough protein from foods alone. In that situation, protein supplements come into play.
The most commonly used protein supplements are whey and casein. They provide you about 20-25 grams of high-quality protein per serving.
Related article: Whey Protein Supplements: The Beginner’s Guide
The best part about protein supplements is that they give you high protein with a negligible amount of carbs and fat. That’s the reason they are one of the best protein sources for lean muscle gain.
10. Tofu
Tofu is made from soy milk and contains soy protein, which is why it is considered as one of the highest quality plant protein.
100 grams of tofu contains 8 grams of protein, 4 grams of fat and 2 grams of carbohydrates. It is also a good source of calcium, which is important for bone health and the proper functioning of muscles.
Tofu is one of the best protein sources for people having lactose intolerance as it contains soy protein and totally lactose-free.
11. Skimmed Milk
Like other dairy products, milk contains both slow and fast-digesting proteins. It consists of 80% casein and 20% whey protein.
Milk provides a mixture of proteins, carbohydrates, and fats. Though skimmed milk is low in fat. One cup of skimmed milk contains 8 grams of protein, 12 grams of carbohydrates and 0.5 grams of fat.
Milk is very beneficial for muscle growth. Several studies have shown that people can increase their lean muscle mass when they consume milk in combination with proper weight training.
12. Peanuts
Peanuts contain protein, carbs and a high amount of healthy unsaturated fat. A 1-ounce (28 grams) serving of peanuts contains 7 grams of protein, 5 grams of carbs and 14 grams of fat.
They contain a higher amount of leucine than other plant products. Additionally, peanuts play an important role in a healthy diet.
You can also add peanuts in the form of peanut butter in your diet. Along with high protein, there are several health benefits of peanut butter.
13. Almonds
Like peanuts, almonds are also high in healthy fats. A 1-ounce serving of almonds contains 7 grams of protein, 7 grams of carbs (out of which 3.5 grams are fiber) and 14 grams of fat.
In addition, almonds contain magnesium, phosphorus and a high amount of vitamin E. Due to their high-fat content almonds should be consumed in moderation like peanuts.
Bottom Line
Along with proper training, high protein foods can help you to gain lean muscle mass. They stimulate your lean muscle growth and helps in better recovery after a workout.
In addition, good quality carbohydrates and healthy fats are also important to provide fuel for your workout.
Many of the protein-rich foods in this list are also rich in vitamins and minerals your body needs to function properly.
In the end, to achieve your goal of lean muscle gain, you have to work out regularly with good intensity and eating more calories each day from nutrition-rich foods.
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