6 FOODS YOU SHOULD INTAKE REGULARLY TO GAIN ALL THAT LEAN MUSCLE

1. Tofu 

Soybeans are one of the highest-quality plant protein options to build lean, green muscle. It contains all nine essential amino acids, making them an essential vegan food to form new muscle. 

As a result, Tofu - which is produced from soy milk and often used as a meat substitute source of protein and calcium, which is important for proper muscle function and bone health. 

Image Credit: Bon Appétit 

2. Eggs 

Eggs contain large amounts of the amino acid leucine, which is essential for muscle recovery post-exercise. Eggs also offer a powerful dose of high-quality protein and choline, which help reduce fatigue, improve communication between the nervous system and the muscles.

However, if you are planning on skipping the egg yolk then hear this out! 

Many studies have discovered that whole egg consumption provides greater protein fiber repair and recovery than eating only egg whites. Moreover, the yolk itself contains healthy fats like omega-3 fatty acid DHA and plenty of vitamins like vitamins A, D, E, and K, not to mention its huge source of minerals like phosphorus and iron which are all the key factors to build bigger and stronger muscles.

Image Credit: The Spruce Eats 

3. Turkey Breast 

Turkey breast is a big protein hitter that is also high in zinc, B vitamin niacin which is essential for protein synthesis and helps your body maintain healthy levels of testosterone, process fats and carbohydrates.

Image Credit: Whole Foods Market

4. Lean Beef 

Animal products are usually a great source of protein, especially lean and red meats like beef. Lean beef is known to provide loads of amino acids, which can support muscle growth and recovery. Many researchers have pointed out that consuming lean red meat can increase the amount of lean mass gained with weight training.

Image Credit: Men's Health 

5. Fish 

Fish like tuna and salmon packs lot of protein and essential omega-3 fatty acids, vitamin A, and several B vitamins, including B12, niacin and B6 which are important for optimal health, energy and exercise performance, support muscle health, slower the loss of muscle mass and strength that occurs with age. 

Image Credit: Via Pinterest 

6. Greek Yogurt 

Greek yogurt is high in protein, vitamin D which is essential for bodybuilders to build muscle and the process of absorbing calcium and phosphorus. Since Greek yogurt is low in fat, you can get enough protein without consuming too much calories and gaining unwanted fat.

Image Credit:  Almond Board of California

Credit:

Nderitu Munuhe (Better Me) 

Daisy Whitbread, BSc (Hons) MSc DipION (My Food Data) 

Grant Tinsley, PhD (Healthline and Medical News Today) 

Annie Hays 

Outside Online 

Yo Pro 

CHRISTA SGOBBA (Men's Health)