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7 Foods to Help You Build Lean Muscle

Date:21-05-2013 15:40:18 read:3
Category:Sports-->Diet

Photo Courtesy: Hans

Have you been relying only on your protein shakes and other supplements to help you build lean muscle? Stop wasting your money on the expensive products and start consuming these food items which are rich in protein and other essentials that promote muscle growth and aid muscle recovery.

1. Tuna

Tuna is known to be an excellent source of protein. Canned tuna can contain up to 29 grams of protein in every 100 grams. It has very less fat and contains other essentials like vitamin D, calcium and iron. The low fat and high protein combination makes tuna a perfect food to build lean muscle. Tuna is also rich in omega-3 fatty acids which have a wide range of health benefits including anti-inflammation effects and boosting cardiovascular health.

2. Broccoli

For the vegetables in your diet, pick the vitamin and protein packed broccoli. This green vegetable has a range of vitamins including A, C, E, K, B1, B2, B3 and B12. Vitamin C will help your body’s immunity, vitamin E is good for muscle growth and vitamin K promotes good bone health. Besides your proteins and carbs, all these essential vitamins are important for overall muscular and body development. Broccoli is also rich in iron and calcium.

3. Eggs

Eggs are considered to be one of the most commonly consumed food item for the high protein content. An average boiled chicken egg is known to contain more than 12 grams of protein. The egg yolk contains vitamins D, A and E. If you want to focus just on building lean muscles and want to avoid the fat content, simply remove the yolk and eat only the egg whites because they are made up of mostly water and protein. Egg whites contain very less cholesterol and fat.

4. Yogurt

Consumption of yogurt for lean muscle growth is essential for a couple of reasons. Apart from being a rich source of protein, yogurt also contains vitamin B6 which plays a role in various metabolic processes and riboflavin which is important for energy metabolism. Yogurt is also a probiotic food which means that it contains bacterial culture that have a range of health benefits including aiding overall levels of digestions. Include yogurt in your diet if you want to build lean muscle simply because it contains essential elements that will boost your overall health and promote muscle growth via various metabolic functions.

5. Chickpeas

Chickpeas are a good vegetarian food option to build lean muscle because they are rich in protein and low in fat. They are also rich in fiber which is known to be helpful in reducing cholesterol, facilitating digestion and regulating blood sugar levels. All these functions are a must if you want to shed those extra pounds to get a lean body. Chickpeas also contain a range of vitamins including A, C, E and K.

6. Milk

Milk is a must have food item when you are working out because it is rich in various essential vitamins and minerals apart from being a good source of protein. Cow’s milk is known to contain calcium, magnesium, potassium, sodium, vitamin A, vitamin D and riboflavin. Research and studies have shown that drinking milk after exercising promotes muscle recovery and subsequent growth.

7. Chicken breast

Chicken breast without the skin is a good source of protein. Depending on the cooking method, chicken breast contains up to 31 grams of protein and only 4 grams of fat per 100 grams. This makes chicken breast a popular choice for people who are working out to build lean muscle. The best part about consuming chicken breast for its protein is that it is a versatile food item which can be cooked and served in various ways with different recipes.

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