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Top 7 Food Items For Lean-Muscle Building

Nutrition
Dhriti Udeshi Fitness trainer and nutrition consultant
3 min read

Top 7 Food Items For Lean-Muscle Building

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The first and foremost rule for gaining muscle is to challenge your body with weighted physical activities.

You should focus on adding more weight to your physical exercise, each time, to get stronger and to increase muscle mass. Doing compound exercises that work on several muscles at the same time is the key.

However, without proper nutritional support, your progress will stall. Your body uses food to fuel workouts, and recover muscles. Your muscles can’t recover and grow if there’s a shortage of food. Your body uses protein to build new muscle, and recover damaged muscle tissue post-workout, therefore, consuming high protein foods are very important for gaining lean muscle.

My top protein-rich food picks are as follows:



  1. Chicken Breast
There’s a good reason why chicken breasts are considered a staple diet for gaining muscle. They are packed with protein, with each 100-gram serving containing about 26 grams of high-quality protein. They also contain generous amounts of B vitamins niacin and B6, which is particularly important if you are active. These vitamins help your body function properly during physical activities and exercises, necessary for optimal muscle gain.



  1. Eggs
Eggs contain high-quality protein, healthy fats and other important nutrients like B vitamins and choline. Eggs contain large amounts of amino acid leucine, which is particularly important for muscle gain. One whole egg contains 6.5 grams of high quality protein, zero carbs and no sugar.

  1. Greek Yoghurt
Dairy not only contains high-quality protein, but also contains fast-digesting whey protein and slow-digesting casein protein. However, all dairy is not created equal. For example, Greek Yoghurt often contains approximately double the amount of protein as compared to regular yoghurt. Therefore, it should be included in your diet, especially if you are a vegetarian.



  1. Cottage Cheese
One cup (226 grams) of low-fat cottage cheese packs 28 grams of protein. Like other dairy products, cottage cheese can be purchased with varying fat contents. High-fat versions like creamed cottage cheese provides more calories.

Choosing the best cottage cheese simply depends on how many extra calories you want to add to your diet (especially important for lean muscle building). Regardless of the type of cottage cheese you choose, it’s a great muscle-building snack.



  1. Peanuts
Peanuts contain a mix of protein, fat, and carbs. Half a cup (73-gram) serving contains 17 grams of protein, 16 grams of carbs and large amounts of unsaturated fat. If you’re having a hard time getting enough calories to drive your muscle gain, eating peanuts could be a good way to get some extra calories and nutrients.

  1. Beans
Many different varieties of beans can be part of a diet for lean muscle gain. Popular varieties, such as black, pinto and kidney beans, contain around 15 grams of protein per cup (about 172 grams) of cooked beans. Moreover, they are excellent sources of fibre and B vitamins, in addition to being high in magnesium, phosphorus, and iron. Hence, beans are a good source of plant-based protein that can be added to your diet.



  1. Protein Supplements
While any good diet should focus on whole foods, there are times when dietary supplements can be beneficial.  If you struggle to get enough protein from foods alone, you could consider adding protein shakes to your daily routine.

Dairy protein powders, such as whey and casein, are some of the most popular ones, whereas vegan protein powders use soy and peas.

In order to gain lean muscle, focus on exercising regularly with progressive overload on weights and eating the protein rich foods recommended by me.

Dhriti Udeshi is a Fitness Trainer and Nutrition Consultant. She is also a health council member at healthhunt.

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Dhriti Udeshi

Dhriti Udeshi

Fitness trainer and nutrition consultant
Dhriti Udeshi is a nutrition consultant and fitness trainer. She holds a master’s degree in finance and has worked at Morgan Stanley. Her switch to the sphere of nutrition and fitness, although a difficult decision, has been extremely rewarding. Dhriti studied Nutrition, Weight Management and Sports Nutrition from the American College of Sports Medicine. She is a certified Personal Trainer from K11 Academy of Fitness Sciences. Additionally, she is also an IFAA Certified Functional Trainer. Dhriti’s start-up, Newtrition, was formed in early 2017, with the hope of creating one-stop lifestyle destination for sustainable and custom-made transformation, inside out. She offers simplified, tailor-made consultations for nutrition and fitness, as well as a growing range of health snacks. Her expertise lies in the ‘low-carb lifestyle’ – a science that she believes is extremely simple and transparent.
Dhriti Udeshi

Dhriti Udeshi

Fitness trainer and nutrition consultant
Dhriti Udeshi is a nutrition consultant and fitness trainer. She holds a master’s degree in finance and has worked at Morgan Stanley. Her switch to the sphere of nutrition and fitness, although a difficult decision, has been extremely rewarding. Dhriti studied Nutrition, Weight Management and Sports Nutrition from the American College of Sports Medicine. She is a certified Personal Trainer from K11 Academy of Fitness Sciences. Additionally, she is also an IFAA Certified Functional Trainer. Dhriti’s start-up, Newtrition, was formed in early 2017, with the hope of creating one-stop lifestyle destination for sustainable and custom-made transformation, inside out. She offers simplified, tailor-made consultations for nutrition and fitness, as well as a growing range of health snacks. Her expertise lies in the ‘low-carb lifestyle’ – a science that she believes is extremely simple and transparent.


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