5 Foods For Lean Mass Muscle Building

Muscle building is unimaginable without physical training and proper nutrition from healthy foods. Though there are other factors to support your lean mass muscle building like sleep, healthy habits, and others, these two are very much important. You can’t achieve muscle building just by fixing the time at the gym, you have to go further and find the proper nourishment for your body. Missing any key ingredient can be the cause of ruining your hard work, so always stay conscious while putting anything in your mouth. A tweak to your diet might assist you to build more muscle. In other words, you would like to feed your muscles. No doubt, building and maintaining muscle is hard stuff, especially as we grow older. Luckily, there are some foods to take to build muscle. Let’s know what bodybuilding foods are, and how they work in the body.

Food for Muscle Growth

Bodybuilding foods are not something you have not seen or listened to yet. Actually, they are customized in such a way that helps you to achieve a particular fitness goal like muscle building. These are rich sources of nutrients like protein, fats, vitamins, minerals, and others. 

How Exactly do Bodybuilding Foods Help Muscles, Defining & Toning?

A muscle gain diet plan contains all of those foods that offer your body some specific micro and macronutrients to support muscle building. These are scientifically proven as well and functions like: 

• Accelerates muscle growth
• Lowers the levels of stress hormones.
• Promotes burning fat storage
• Increase blood flow to your muscles 
• Lowers inflammation which will inhibits muscle breakdown and facilitates energy metabolism
• Increases muscles efficiency and the rate of repairing in order that they can then grow bigger

So grab a dumbbell in one hand, lift them with increased frequency and let’s get to it—here are the top 5 bodybuilding foods.

Top Five Bodybuilding Foods

Foods with a rich protein profile are vital for gaining muscle, but carbohydrates and fats also are needed. If your fitness goal is to gain lean muscle, you ought to choose eating more muscle-building foods.

Kale

A dark and leafy green is good food for muscle that you can consume raw or cooked as well. It is a superfood that is a rich source of vitamin A, B vitamins, zeaxanthin, lutein, omega 3 fatty acids, minerals like zinc, calcium, phosphorus, and potassium. Consuming it can help you to stay focused while working out, muscle pumping, better blood flow, better oxygen transportation in the muscles, and others. Along with that it is good for bone density, blood clotting, boosting immunity, and others that support your lean mass muscle building. 

Milk

A perfect food for balanced nutrition. It consists of whey protein, calcium, B vitamins, iodine, potassium, phosphorus, BCAA, folic acid, casein protein, and many others. Dairy products share almost the same nutritional values as milk. So, you can go for them as well. Cheese is a great source of protein and fat, you should be conscious while having it. Keep your fitness goals and training duration in mind. To make it more nutritious, you can add turmeric, honey, ashwagandha, or others in the milk. That will only boost your natural muscle strengthening. 

Eggs

With high-quality protein, healthy fats, nutrients like B vitamins and choline, eggs are the number one choice for muscle building.  Along with these, eggs contain amino acids, a large amount of the amino alkanoic acid and leucine to support muscle gain. For a wide range of bodily functions including converting the meal into energy, B vitamins are critically important. Eggs have them in a very large amount. 

Chicken

As chicken, especially the breast part, is a rich source of protein, this is why chicken breasts are considered the best food for muscles. But it contains generous amounts of the B vitamins, niacin and B6, omega 3 and 6 fatty acids, BCAAs, amino acids, and others which can be particularly important if you’re active in training. Some research has shown that higher-protein diets containing chicken may aid fat loss and optimal muscle gain. 

Spinach

One of the green leafy vegetables that consists of Vitamin A, Vitamin C, Vitamin K1, Iron, folic acids, calcium, fiber, fat, protein, water, carbs, and all other nutrients that somehow support muscle building. Iron is an important mineral that is crucial to putting together muscle and strength. Magnesium, a mineral in spinach, is essential to energy production, muscle development, and carb metabolism. Some studies have found that muscle strength is correlated to the levels of testosterone which is directly correlated to the level of magnesium in your body.

Foods To Avoid When Building Muscle

• Energy Drink with high added sugar
• Protein bars with high added sugar
• Fruit juice
• Alcohol, smoking
• Processed foods and junk foods.
• Deep-fried meals including onion rings, cheese curds, french fries, and others

Only go for the natural diet for lean muscle mass building. If you are thinking of having supplements, choose them only after a health expert’s advice. Only they will suggest best suited for your fitness goals. Otherwise, you can make mistakes like choosing a mass gainer for lean muscle mass gain