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Build Lean Muscles With These Essential Foods

Published on: August 8, 2018 | Updated on: September 15, 2018

Build lean muscles

इन आवश्यक खाद्य पदार्थों से करें लीन मांसपेशियों का निर्माण

Flaunting svelte bodies is a dream for most of us. People get themselves enrolled in the gyms to shed those extra kilos to have toned and lean bodies. But does that help? Of course not. A person has to undergo rigorous training sessions of physical activities combined with a strict dietary schedule to have his/her dream body.  Just like machines need fuel to run, our bodies also require the appropriate amount of nutrients in our diet to build healthy and lean bodies. Nature is imbibed with the following essential nutrient-rich foods which promote gaining lean muscles.

1. Eggs:

Build lean muscles

Eggs constitute an ideal part of the diet of any person interested in building lean muscles. It has rich stores of proteins, vitamin B, choile, and are naturally infused with healthy fats. The proteins in the egg contain huge amounts of amino acids which are extremely beneficial for muscle-building.

2. Quinoa:

Build lean muscles

Quinoa, a lesser-known food grain, is certainly the best gift of nature suffused with proteins for building lean muscles. This protein-enriched food is a slow-digesting carb which is a crucial element for a fat-free body. It is worth a recommendation to add to your dietary schedule.

3. Spinach:

Build lean muscles

This green veggie is packed with amino acids which is a healthy source for attaining lean muscles. Spinach is often referred to as a superfood infused with numerous benefits which trigger the growth of muscles. This superfood also boosts your stamina to help you work out in the gym.

4. Brown Rice:

Build lean muscles





Just like any other whole grain, brown rice is an incredible food for gaining lean muscles. The amount of protein it provides to a human body is terrific. It is easy to digest and is free from all saturated fats. People undergoing gym training are suggested to add brown rice in their diet.

5. Beetroot:

Build lean muscles

Beets are popular superfoods imbued with loads of minerals and vitamins immensely advantageous for the building lean muscles. The content of betaine in the beets helps in promoting muscle growth and energy in the body.

6. Apples:

Apple not only helps in keeping the doctor away but also helps in making our muscles strong and healthy. Enriched with vitamin C and fibers, this amazing fruit escalates the fat burning process in the body. It boosts the body’s stamina and promotes gaining lean muscles.

7. Greek Yogurt:

Build lean muscles

Greek yogurt has become a companion of the bodybuilders and gym-goers due to its high protein and calcium content. Both these nutrients are very necessary for a solid physique and tenacious muscles. This yogurt also has good amounts of vitamin B12, which is vital for muscle function in the body. Going for fat-free Greek yogurt is advisable for building lean muscles.

8. Milk:

Build lean muscles with these essential foods

The benefits of milk are widely known. Drinking milk is not only good for having stronger bones but also helps in building strong and lean muscles. Milk has a good content of casein, whey protein, and amino acids in it which prompts muscle growth.

9. Cottage Cheese:

Cottage cheese is the healthiest food for having a muscular body as it is loaded with ample amounts of vitamins, calcium, proteins, and casein. As this dairy product has low-fat content, you can indulge in it without any fear of putting on more weight. Rather the casein protein present in this cheese boosts the energy in the body leading to muscle gain.

10. Oranges:

Build lean muscles

This citrus fruit loaded with benefits of vitamin C not only keeps the chronic diseases at bay but also provides energy to the body required for hard workouts. It is a slow-digested fruit which retains energy in the body for a longer time. The nitric oxide in oranges is responsible for building lean muscles and increasing the rate of fat burning process.

11. Chicken:

Build lean muscles with these essential foods

Chicken is surely a best pick when it comes to building strong and toned bodies. This poultry food is rich in proteins and relatively low in fat. It gives you the right amount of proteins required to sustain the aggressive and intensive workout sessions. But remember, consume chicken only after removing its skin.

12. Cantaloupe:

Build lean muscles with these essential foods

This yummy summer fruit is a storehouse of all the essential nutrients that is capable of doing wonders to your overall physique. It has low fructose content which makes this fruit easy to digest. Cantaloupe is loaded with antioxidants which reduces muscle soreness.

13. Whey:

Build lean muscles with these essential foods

Whey is a popular staple food well-known among the bodybuilders and gym-goers worldwide. It is an incredible source of high-quality protein useful for building lean and strong muscles. Whey has become a vital ingredient in the bodybuilding foods and products available in the market nowadays.

14. Oatmeal:

Build lean muscles with these essential foods

Apart from being a breakfast meal, oatmeal is quite an ideal food for achieving your muscle-building goals. Oatmeal is enriched with carbohydrates, dietary fiber, Vitamins (A, B6, and C), zinc, magnesium, and iron. It keeps you full for a longer time and reduces the feeling of satiety. Combining oatmeal with whey and quinoa is a good option to boost muscle gain.

15. Seeds and Nuts:

Build lean muscles with these essential foods

Seeds and nuts are amazingly healthy and nutritious when it is all about losing weight and having lean muscles. Despite being a healthy food, there is a fad built around the nutrient content of seeds and nuts, which says they are “too fatty”. But the fats present in them are good fats which promotes fat burning process in the body. They have a good protein content perfect for building strong and lean muscles.

Article Name
Build lean muscles with these essential foods
Add these muscle-building foods to your diet to flaunt lean and fat-free body.

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