The Best Foods to Build Lean Muscle

The Best Foods to Build Lean Muscle

Strengthening the body not only adds to your appearance, but decreases the risk of sickness and injury. An increase in lean muscle also speeds metabolism and dramatically improves your overall health and vitality. However, muscle does not grow by lifting weights alone, proper nutrition is essential. Below is a list of some of the best foods to help build lean muscle mass.

 

Fat-Free Greek Yogurt

Greek yogurt has up to double the protein of traditional yogurt while cutting your carb intake. Too many carbs can slow the progress of your muscle-building routine.

Cottage Cheese

For a low-fat, muscle-building snack, cottage cheese is your best choice. Whey protein, an effective and often expensive bodybuilding supplement, is made from cottage cheese. Cottage cheese is very rich in casein, a dairy protein which digests slowly. Cottage cheese eaten shortly before bed will give your muscles the protein they need to rebuild overnight.

Low-Fat Milk

Milk has lots of protein, and it also contains 264 mg of calcium, which plays a role in muscle development as well as bone strength.

Lean Meat

Anyone trying to gain lean muscle mass should get plenty of lean red meat. Red meat offers advantages that other protein sources don't, including high amounts of iron and essential amino acids.

Chicken Breast

Chicken breast is very high in protein, low in fat, easy to prepare and is easily incorporated into most styles of cooking.

Turkey

Although meat nets lots of muscle-enhancing protein, it is also often loaded with unhealthy substances like saturated fat and cholesterol that can put a crimp in your workout. Skinless Poultry is generally the smart choice.

Canned Salmon

Salmon is a lean source of muscle-enhancing protein, just like tuna, but unlike tuna it contains more heart-healthy omega-3 oils and lower levels of toxins like mercury.

Eggs

An egg nets you a whopping 7 g of protein. Unlike many other forms of protein, it's considered "perfect" in that it contains all of the amino acids your body needs. Eggs are also extremely versatile when it comes to cooking. Keep in mind that eggs also contain cholesterol, so either opt for a yolk-free egg product or discuss your dietary plans with your doctor if you already suffer from cholesterol problems.

Shrimp

Packed with protein, shrimp has little fat and is an excellent source of vitamin D, a vital nutrient that has few sources. Furthermore, it contains iron and the antioxidant selenium.

Stay Fit. Stay Classy. Stay True

Jenna

 

References:

 http://www.livestrong.com/article/334072-the-best-muscle-building-foods/#ixzz28d0lzxga

http://www.livestrong.com/article/338560-the-best-foods-for-muscle-building/#ixzz28d1QznLu

http://www.livestrong.com/article/331371-food-for-muscle-building/#ixzz28d1k50gF