10 foods that will build lean muscle

Muscle is made in the kitchen, not the gym. With January resolutions nearly a month down the line, you may well have spent a significant amount of the last three weeks lifting weights, running around a park or doing press ups in your spare bedroom. That saying, your physique may not have noticeably changed since before the December binge – the simple fact being that unless your body is getting the right nutrients in the right quantity, then progress will be slow, if existent at all. Exercise is a prerequisite to building muscle, but without the right diet your body is not going to react in the way you envisaged. Here are 10 foods worth adding to your weekly intake if your plan is to pack on pounds of lean muscle.

High in protein as well as various other nutrients your body needs to rebuild those muscle fibres bigger than ever, including zinc, B vitamins, amino acids and iron. An ideal cut would be lean in itself, very little fat and preferably from grass-fed cattle.

Eggs are often tainted with the unhealthy brush, an accusation that’s entirely unfair. A perfect protein, they contain nine essential amino acids, good fats and vitamin D. The yolk also contains a cholesterol that is proven to decrease the amount of bad cholesterol in your body. Not to mention their incredible value for money.

Another complete protein and slow-digesting carb that harbours all of the essential amino acids, including Lysine, which can’t be synthesised by your body, but is essential in building protein and thus muscle.

Protein high, low in fat, and rich in omega-3 fatty acids. What more could you want? The omega-3s improve fat loss and ensure your metabolism functions properly.

Another slow-digesting whole grain carb that will give you lasting energy and will boost growth hormones – perfect if your aim is to cut fat and encourage muscle growth.

Your morning porridge is actually the best start to the day possible. Low glycogenic carbs decrease hunger, as well as giving your body a dose of fibre and carbs, the latter perfect for preserving muscle. A good oatmeal will also contain a modicum of protein, more so if made with organic milk.

Cottage cheese is in fact a pretty pure casein protein, a type of protein found in dairy as opposed to meat. Casein is slow digesting, perfect for a before-bed snack that’ll preserve muscle whilst you sleep. It’s also high in calcium and vitamin B12, among other goodness.

A great source of the amino acid glutamine that can minimise breakdown of muscle and improve protein metabolism. Popeye was right to consume it by the can.

Fruit is high in fructose (sugar) and should be consumed very moderately, but apples contain certain polyphenols that reduce muscle fatigue, making them a perfect pre-workout snack for a better, more fruitful session.

Ideally eaten skinless, the staple poultry is a cost effective protein that is high in quality and vital for muscle maintenance as well as general health. Again, grass-fed is the superior option although will hurt you more at the checkout.

(Main & featured image source: LA Fitness)

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