Exercising is just part of the process of gaining lean muscle. People also need to make sure they're eating certain nutritious foods. Foods with decent amounts of vitamins, protein, fat, and carbs provide enough sustenance for someone to build and tone their muscles. These are the foods that will keep people strong and healthy long-term.
Stock Up On Almonds
Those looking for a snack with a ton of protein should eat some almonds. About a half a cup of almonds have 16 grams of protein.
Almonds are also packed with phosphorus, vitamin E, and magnesium. Phosphorus allows your body use carbs and fat for energy, which can help people get more of an intense workout.
Eggs Will Give You Energy
A single serving of a boiled or poached egg has about 6.28 grams of protein. There are also a ton of healthy fats, choline, vitamin B, and amino acids in them.
Eggs have an amino acid called leucine, which helps with muscle growth. The vitamin B found in eggs is great for energy.
Eat Beets Before Training
According to Men's Health, people who eat two medium-sized beets an hour and 15 minutes before they exercise will boost their performance, reduce exertion, and decrease their necessary amount of oxygen.
This means that people will be able to train more intensely for a longer period of time after eating beets.
Turkey Breast Is Rich In Vitamin B
If you eat a three-ounce serving of turkey breast, then you'll get a whopping 25 grams of protein. Also, turkey breast has practically no fat or carbs.
This food is rich in vitamin B, which helps with processing fats and carbs in the body, gaining muscle, and giving people the energy to exercise for longer periods of time.
Gobble Up Greek Yogurt Before Bed
Five ounces of Greek yogurt contains up to 18 grams of protein, which is about double the amount found in regular yogurt.
It's best to eat Greek yogurt either after a workout or before bed because it has a mixture of fast and slow-digesting casein proteins. This allows people to get more lean muscle mass.
Swig Some Apple Cider Vinegar Before Eating
It's recommended to consume apple cider vinegar before a meal because it can raise insulin sensitivity by 34 percent.
According to Medical News Today, high insulin sensitivity allows the cells of the body to use blood glucose more effectively, which reduces blood sugar. This also causes people to gain lean muscle.
Shrimp Has A Muscle-Building Amino Acid
Seafood lovers should know that one of the most protein-rich items is shrimp. A three-ounce serving contains 18 grams of protein, one gram of fat, and no carbs.
Shrimp have high levels of an amino acid called leucine, which is necessary for muscle growth. Also, it's important to note that fats and carbs are okay for muscle growth, but there shouldn't be an excessive amount.
Beans Are Great For Bone Health
Beans are a great way to incorporate some protein into your meals, especially if you have a plant-based diet. Cooked kidney, black, pinto, and navy beans all contain about eight grams of protein per half-cup.
Beans are also packed with fiber, minerals, calcium, magnesium, and phosphorus, which support bone health.
Salmon Has Tons Of Nutritional Benefits
Not only does salmon have 20 grams of protein per serving, but it's also high in omega-3 fatty acids. More specifically, the EPA and DHA acids help with reducing inflammation.
Also, omega-3 increases insulin sensitivity, which decreases the amount you have in your bloodstream. The more insulin someone has in their body, the more fat they are able to store.
Don't Be Alarmed By The Carbs In Quinoa
Those looking to build some lean muscle need to remember to include some carbohydrates in their diet. Quinoa has about 40 grams of carbs per cup.
Carbs are a great way to have energy for a workout, which can make it go longer and faster. Also, quinoa has tons of magnesium and phosphorus, which help with muscle and nerve function.
Chicken Breast Is Loaded With Protein
One of the most common foods eaten to build muscle is chicken breast. This is because it has high levels of protein. A three-ounce serving contains about 26 grams of protein.
Chicken breast also contains lots of vitamin B, which is great to have in the body for optimal muscle gain.
Pineapple Is The Only Food With Bromelein
Fruit isn't typically a food that's eaten to gain lean muscle, but pineapple is an exception. It's the only food that contains bromelein, which is an enzyme that digests protein.
Be careful of bromelein because it can sting the inside of your mouth. Also, pineapple is an anti-inflammatory that can help soothe the pain and swelling from a workout.
Tuna Increases Muscle Growth
One three-ounce serving of tuna fish has 20 grams of protein, which makes it one of the healthiest food options for gaining lean muscle.
Tuna contains a lot of vitamins A and B, which provide energy for exercise. There are high levels of omega-3 fatty acids as well, which support muscle health.
Chickpeas Have High Levels Of Protein And Carbs
Chickpeas provide healthy levels of protein and carbohydrates and they can be eaten dried, soaked, canned, or ready-made. One serving has about 14.6 grams of protein, which is great for people on plant-based diets.
While the protein in chickpeas is lower quality than animal sources, it still can provide people with a way to gain lean muscle.
Garlic Gets Rid Of Stress Hormones
A study from The Journal of Nutrition found that garlic can increase testosterone and lower cortisol in a high-protein diet. This is because of a compound called allicin.
Allicin lowers stress hormones in the body, which improves muscle cells and allows the muscles to grow stronger. Also, garlic can reduce blood pressure, cholesterol, and blood clotting.
Grab Some Edamame For A Snack
Edamame is a delicious snack that's packed with some beneficial nutrients. One cup of edamame has 17 grams of protein and eight grams of fiber.
There's also a ton of folate, vitamin K, and manganese. Folate is used to process amino acids, which is how people get protein. This builds muscle mass and strength.
The Carbs In Brown Rice Are Good For You
Carbs are important for gaining lean muscle and brown rice provides a healthy amount. One cup of brown rice has 5.32 grams of protein and is a good source of vitamin B, fiber, and carbs.
The carbs found in brown rice provide people with the energy for a longer and more intense workout.
Extra Virgin Olive Oil Protects Your Heart
According to Men's Health, the monounsaturated fats in olive oil stimulate protein production for muscle growth and prevent tissue breakdown.
Extra virgin olive oil increases the insulin sensitivity in muscles, which allows them to absorb more nutrients, glucose, and amino acids. Also, olive oil is great for cardiovascular health and can reduce the risk of some cancers.
Lean Beef Goes Perfectly With Weight Training
One of the best foods to eat when you're trying to gain lean muscle is lean beef. Beef has a ton of high-quality protein, vitamins, minerals, and creatine.
Those who eat lean beef along with weight training will see the most dramatic results. It's important to pick beef with a lower fat content.
Cottage Cheese Provides Healthy Amounts Of Fat And Calories
While some dairy products are high in fat, there are others that can compliment muscle growth. One serving of cottage cheese has about 28 grams of protein and a ton of amino acids.
Since cottage cheese has a little extra calories and fat, it can significantly increase lean muscle. This snack is best eaten before bed.