7 Foods That Help You Build Lean Muscle


– Both nutrition and physical activity are critical if you
wanna gain lean muscle. Without the proper nutritional support, your progress will stop. If your goal is to gain muscle, you should be exercising regularly and eating more calories each day from muscle-building foods. With that said, here are
seven of the top foods for gaining lean muscle. (bells ringing) Number one, eggs. Eggs contain high-quality protein, healthy fats and other important nutrients like B vitamins and choline. Proteins are made up of amino acids, and eggs contain large amounts
of the amino acid leucine, which is particularly
important for muscle gain. Plus they are really inexpensive
and widely available, so these should be a staple food. Number two, chicken breast. There’s a good reason why chicken breast is considered a staple
for building lean muscle. They’re packing with protein. With each three ounce or 85 gram serving containing about 26 grams
of high quality protein. They also contain generous
amounts of the B vitamins niacin and B6 which may
be particularly important if you’re active. These vitamins help your
body to function properly during physical activity and exercise, which is, of course, necessary
for optimal muscle growth. Number three, beans. Many different varieties of
beans can help with muscle gain. Popular varieties, such as
black, pinto and kidney beans, contain around 15 grams of
protein per cup of cooked beans, or about 172 grams. What’s more, they are
excellent sources of fiber and B vitamins, in addition to being high in magnesium, phosphorus and iron. For these reasons, beans are a good source of plant-based protein
to add to your diet. Number four, cottage cheese. One cup or 226 grams of
low-fat cottage cheese packs 28 grams of protein,
including a hardy dose of the important muscle
building amino acid, lucine. Now, like other dairy products, cottage cheese can be purchased
with varying fat contents. High-fat versions like
creamed cottage cheese provide more calories, of course. Choosing which type of
cottage cheese to have, of course, just depends
on how many more calories you wanna add to your diet. Number five, tuna. In addition to 20 grams of protein per three ounce serving, tin tuna is also rich in
Vitamin A and some B vitamins as well as, of course,
omega-3 fatty acids, which may support muscle health. This may be particularly
important for older adults. Research shows that omega-3 fatty acids can slow the loss of
muscle mass and strength that occurs with age. Number six, salmon. Salmon is a great choice
for muscle building and overall health. Each 3-ounce or 85-gram serving of salmon contains about 17 grams of protein, almost 2 grams of omega-3 fatty acids and several important B vitamins. Omega-3 fatty acids play an important role in muscular health and may even increase muscle gain during exercise programs. Number seven, protein powders. Last but not least is protein powders. Now, while any good diet
should focus on whole foods, there are certainly
scenarios where supplements, particularly protein powders,
can be particularly useful. If you struggle to get enough
protein from food alone, you could consider adding protein shakes to your daily routing in between meals, not in place of meals, that is. Dairy protein powder,
such as whey and casein are some of the most popular, however there are other options, too. Some protein powders use soy or pea or beef or chicken protein. So there you have it. To reach your goal of gaining lean muscle, you need to lift heavy weights regularly and, of course, eat extra calories from nutritious, high protein foods like the ones I mentioned. Thanks for watching. Make sure you give this video a thumbs up if you found it informative. Don’t forget to subscribe
to Healthline’s Authority Nutrition Youtube Channel by clicking the red subscribe button below this video. (gentle music)

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