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9 Foods For Building Lean Muscles

Ms. Ayesha Nasir

1 min read

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Lean muscle results in more effective weight loss, higher basal metabolism and more calories burnt even at rest. Muscle growth is dependent on three macronutrients—protein, carbs and fat—but in proper ratios, and combined with a proper workout regimen.

Of these macronutrients, protein is vital for repair, while carbs and fats provide energy. Nutritionists recommend these foods to  help you build lean muscles:

1- Eggs:

One of the high quality proteins is eggs. They are rich not only in proteins but also in fats and healthy components such as vitamin B and choline. Muscle can be gained through the amino acid leucine, which is present in large amounts in eggs.

2- Salmon:

Even a small portion of salmon has great proportions of protein, omega-3-fatty acids as well as vitamin B. During physical exertion, they provide energy and help increase muscle mass.

3- Lean beef:

Packed with high-quality protein, creatine and minerals, lean beef is a great source for building lean muscles. If consumption of lean beef is supplemented with weight training, then lean muscle can be built in a short duration. Moreover, lean beef provides nutrition without providing extra calories.

4- Cottage cheese:

Low fat cottage cheese is packed with protein, including those that are essential for building muscle—like leucine. There is a variety of cheese available with varying fat content that can be added in the diet to meet calorie requirement. Regardless of the type of cheese that you choose, it helps in building lean muscle and can be a great post-workout snack.

5- Beans:

Beans are not only an excellent source of protein but are also packed with fiber and vitamin B. Moreover, it is rich in magnesium, iron and phosphorus. These plant-based proteins make a complete meal and can help prevent disease and improve health.

6- Protein powders:

Dietary supplements like protein powders can supplement daily protein requirement when you are on the roadway to building lean muscles. Whey and casein powders are some of the more popular options, as are, soy, chicken and pea. Protein powders can be used to make protein shakes that make a great pre- or post-workout snack.

7- Chickpeas:

Chickpeas are a source of both good proteins as well as carbs. They also contain fiber and thus make a filling meal on their own. Even though it is a lower quality lean meat as compared to animal protein, but overall it is a great option for those looking to fulfil their daily carb and fiber allowance.

8- Peanuts:

Peanuts provide not only good protein but also carbs and unsaturated fat. Compared to many other plant sources, they are richer in the amino acid leucine, and thus a great option for building lean muscles. Because of the unsaturated fat they contain, they improve the HDL, or the good cholesterol in the blood.

9- Milk:

Another great option is milk—a mixture of proteins, fats and carbs. There are both slow-digesting and fast-digesting proteins in milk, thus affording a great option for building lean muscles and meeting the caloric requirement.

If you want a more regimented and tailored diet to help you build lean muscle, then book an appointment with top nutritionists in Rawalpindi, Multan and Karachi through oladoc.com, or call our helpline at 042-3890-0939 for assistance to find the RIGHT professional for your concerns.

Disclaimer: The contents of this article are intended to raise awareness about common health issues and should not be viewed as sound medical advice for your specific condition. You should always consult with a licensed medical practitioner prior to following any suggestions outlined in this article or adopting any treatment protocol based on the contents of this article.

Ms. Ayesha Nasir - Author Ms. Ayesha Nasir is a Dietitian practicing in Lahore. Ms. Ayesha Nasir has the following degrees: M.Phil Food and Nutrition, B.S Home Economics and has 5 years of experience. You can book an appointment with Ms. Ayesha Nasir by calling us or using the 'book appointment' button. Ms. Ayesha believes that a healthy diet is more than half of what constitutes good physical health. She thus tries to make the public aware about some basic healthy diet principles. You can look at some of her advice through these links:How Water-Wise Is Your Diet?,Less than 10 Percent of Kids in Pakistan Have Balanced Diet.
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