Best Foods For Gaining Lean Muscle Mass

Leaning is a part of bodybuilding in which bodybuilders train for getting a cutting and shredded body. Unlike bulking, in leaning bodybuilders have to focus on intense workouts and burning calories. In bulking people use mass gainer but there is no use of it in cutting. Usually, people hop on to the protein powder for lean muscle especially on whey protein powder but there are many other things to focus on as well. Training is one of them. Unlike bulking up, you have to increase the repetitions of weight lifting sets. You may increase the weight or not but increasing repetitions are a must.

Pre workout also plays an important role in lean muscle mass gain as it helps to give the energy to train harder in the gym and avoid fatigue due to the lack of concentration and energy. So Beta-Alanine, caffeine, Citrulline, creatine, Sodium Bicarbonate, BCAAs, Nitrate, and other supplements come into the picture that boost your athletic performance and help you to get results faster. Sleeping and rest are other most important factors for faster muscle recovery that makes you ready for the next day’s intense workout session full of energy and motivation. Last but not least the most important factor is food that can’t be ignored in any case. Here are the best foods for lean muscle mass gain you must acknowledge.

Foods For Lean Muscle Gaining

Cutting requires discipline, intense training, nourishment, sleep, muscle recovery, and others. Here, we will introduce your lean muscle gaining foods, one of the most important factors from them to support your fitness regime.  

Lean Beef

Some research says that consuming red meat is very effective for lean muscle mass gain. With good weight training, it becomes very easy to have faster lean muscle mass gaining. It is the best protein for lean muscle growth but you have to consider other factors especially intense training while consuming it. There are many nutrients which help it to do so:

• B Vitamins
• Creatine
• High quality and amount of protein
• High calories and fats

Shrimp

 It is one of the most consumed shellfish that provides a rich source of nutrients which you will not find in other foods in abundance. Some people don’t like it as it is also a great source of high cholesterol and assume that it has negative effects on health. But many people claim its several benefits to health due to its nutrient contents. Here are the nutrients contents of the Shrimp that help you in getting shredded body:

• Low in calories
• Protein
• Magnesium
• Iron
• Iodine
• Vitamin B 12
• Selenium
• Phosphorus
• Niacin
• Zinc

Cottage Cheese

Though cottage cheese is not very high in protein, it is very good for lean muscle mass as it consists of other essential nutrients. It is a soft, creamy, white milk product that is lactose free, reduced sodium, and mild flavor. It’s quality depends on the quality of milk. It is very effective in losing weight and cutting shape with its excellent nutritional profile:

• Calcium
• Folate
• Sodium
• Fat
• Carbs
• Protein
• Calories
• Selenium
• Vitamin B12
• Riboflavin
• Carbs
• Zinc
• Choline
• Copper
• Vitamin B6

Turkey Breast

Very good for supporting a good level of serotonin in your body that helps you to stay alert and in a good mood. Turkey breast is less in calories and fat that makes it an ideal choice for lean muscle gain. But it is high in sodium and can have risks of high blood pressure, cholesterol, heart diseases, infertility, and other risks. 

• Calories
• Fat
• Protein
• Carbs
• Zinc
• Choline
• Vitamin B 6
• Vitamin B 12
• Niacin
• Selenium
• Tryptophan (Amino Acid)

Whey Protein

The best protein powder for lean muscle that you find from milk. Usually milk consists of two types of proteins: casein and whey protein. Casein is found in larger amounts and whey is found in less amounts. But people who are in lean muscle mass regime prefer whey protein as it is fast digesting protein and very effective after training sessions to recover the muscles faster. 

• Energy
• Phosphorus
• Calcium
• Protein
• Fiber
• Fats
• Carbs
• Amino acids

Brown Rice

We are aware of white rice but less of us know that it comes from brown rice. In the milling process, germ, husk, and bran of natural rice is removed. Yes, that increases the life of the rice but also removes the nutritional facts like vitamins, minerals, fiber, and others. Sometimes white rice is fortified with nutrients, artificially. But brown rice is packed with more nutrient content than white rice and known as whole grain, which makes it a healthy choice for lean bodybuilding.  

• Energy
• Carbohydrates
• Sugars
• Calcium
• Sodium
• Iron
• Fatty acids
• Cholesterol
• Protein
• Fiber

Eggs

When it comes to bodybuilding, you can’t ignore the value of eggs for protein. It is a great source of high quality protein, fats, and other nutrients that help you in training. Almost everyone likes to have them because of its taste but it is also a superfood loaded with nutrients. Bodybuilders suggest eating three eggs without yolk and one full egg for avoiding the side effects of extra nutrients. In the market, egg white is available as a supplement but it is always better to have it the natural way to enjoy better health and well beingness. 

• Vitamin A
• Vitamin B2
• Vitamin B5
• Vitamin B12
• Vitamin D
• Vitamin E
• Selenium
• Omega 3 Fatty Acids
• Omega 6 Fatty Acids
• Folate
• Calories
• Protein 

Takeaway

High protein diet is very much needed for muscle gain but you will not get the right amount of protein from these diets as they are filled with other nutrients. So, it is wise to go for the best protein powder for lean muscle gain along with these diets. It helps you to get protein in small portions and avoids you from overeating. Also take care of all other factors like consuming Pre-workout, sound sleeping, hydration, right kinds of training, healthy habits, and others for faster results in gaining lean muscle. With a combined approach, you will not take more than six months for getting a shredded body.