Want to build lean muscles? Eat this!

Why do most people fail to achieve the desired shape despite all their efforts in the gym? Exercise can indeed help shape your body the way you want. But without the support of nutrients, your goal will seem like a distant dream.

To build lean muscles, besides proper physical activity, you will need a good diet having abundant energy sources like proteins, carbohydrates, calories, and fats. The good thing is that these foods are easily accessible. Identify their nutrition profile and involve them in your regular diet. Eggs, chicken breasts, lean beef, salmon, etc., are the usual ones nutritionists suggest.

Man weight lifting
Photo by Jonathan Borba on Unsplash

Here is a list of a few other choices of food that can help you gain lean muscles.


Apart from its calcium and iron content, spinach can stimulate the conversion of body proteins into muscle mass. These are good sources of glutamine. Spinach contains amino acids that are necessary to build lean muscles. A good example would be Popeye.


A source of protein, carbohydrates, and fats, peanuts make a yummy snack. You can consume before and after workouts for muscle building and recovery.


A variety of nuts considered a superfood by nutritionists. Almonds contain proteins, vitamin E, magnesium, phosphorus. If your body receives a good amount of phosphorus, it can convert energy from fat and carbohydrates and help during workouts.


If you are vegetarian, tofu can equalise the nutrition in meat. These are sources of proteins, fats, and carbohydrates. Including different sources of proteins in your diet will increase its synthesis. They also provide calcium, which is necessary for your bone health.

Kidney Beans

These are healthy for your digestive system. Good gut health means the better ability of the body to absorb nutrients and minerals supplying foods that can help build lean muscles. They contain fibre, B vitamins, magnesium, and iron. Beans also help boost testosterone levels and consequently help increase lean body mass.

Greek Yoghurt

Try considering fat-free plain Greek yoghurt. It contains casein protein that is slow-digesting, resulting in lesser use of muscles as an energy source during the night. People prefer to take it before bed as it helps muscle recovery and reduces breakdown while asleep.

Healthy colourful food
Photo by Dan Gold on Unsplash


Another plant-based source of proteins for vegetarians. It contains nine essential amino acids and fibre, magnesium, vitamin E, proteins (4.4g/100g), and other minerals.


Apples contain polyphenols, which can help improve digestion, prevent muscle fatigue, increase strength, balance blood sugar levels, and reduce risks of heart disease. There are studies to support the claim that polyphenols can enhance exercise recovery and performance.

Hemp Seeds

Three tablespoons of hemp seeds will supply 10 grams of protein, including healthy fatty acids like Omega-3 and Omega-6. These are also rich sources of magnesium that can help to build muscles and supply energy.

Wheat Germ

Wheat germ is a source of zinc, fibre, protein, B vitamins, and amino acids. These are healthy carbohydrates for the heart and boost muscle growth. You can add them to your smoothies to have a nutritious drink after a workout.


Lentils are high in protein (25g/100g). If you are in the profession of bodybuilding, lentils are a must inclusion in your diet. These have zero fat and high fibre and iron. Your body will need iron to allow oxygen to reach the muscle cells and boost your workout.


A healthy arrangement of exercise and a nutritious diet will help you achieve lean muscles. If you are confused, consult a nutritionist to guide you with the proper chart, considering your metabolism and requirement. You can also include doses of Anavar in your workout routine with all the suggested foods to enhance the effect of your overall workout and have quick results.

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