What Are the Best Protein Foods for Lean Muscle

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in Muscle Nutrition

What Are the Best Protein Foods for Lean Muscle and What Additional Benefits Do They Bring to Your Body?

 

Since getting lean muscle does not mean being skinny, but having a relatively high amount of muscle mass with little fat, a lot of people are wondering what the best protein foods for lean muscle are. In order to be able to build lean muscle and then maintain it, the organism needs the right nutrients.

best protein foods for lean muscle building

The core of a lean muscle diet is a high amount of quality protein, combined with essential fats and carbs. Protein sustains muscles and helps repair the muscle fibers that are broken down during strenuous workouts.

Essential fats are able to boost the levels of testosterone, which is a muscle-building hormone. Carbs are mainly used for energy, helping you throughout your workouts.

Salmon is amongst the best protein foods for lean muscle that you can find.

Apart from consistent amounts of protein, salmon also contains healthy fats, more precisely the Omega 3 fatty acids. According to certain studies, Omega 3 can apparently prevent fat accumulation.

Eggs are also important sources of protein and healthy fats. While most people only eat the white part of the egg, which contains protein, you have to know that the yolk is also important, being rich in nutrients like vitamin D and B vitamins.

Spinach is another important food when you are trying to build muscle. It contains photochemical20 beta-ecdysterone, which is able to boost the synthesis of protein. In addition, it is an important source of vitamin A, K and fiber.

Broccoli is also a source of vitamin K and, in addition, it contains vitamin C, fiber and folate- water soluble B vitamin.

When making a list of the best protein foods for lean muscle, you cannot leave shrimp aside. This food is packed with protein and contains low amounts of fat.

In addition, it provides you with vitamin D – which you cannot obtain from too many sources. Shrimp also provides you with iron and selenium – which is an important antioxidant.

Yogurt is also one of the best protein foods for lean muscle, particularly Greek yogurt. This kind of yogurt contains 20 g of protein, twice the amount of protein found in other types of yogurt.

Yoghurt also helps your digestion because it contains good bacteria called probiotics.

Another source of protein that also contains minerals (including iron, zinc and selenium) and B vitamins is beef.

Beans also provide a good dose of protein, and they are an excellent and cheap fiber source. In addition, they provide you with zinc, iron, magnesium and folate.

Quinoa is not a food that most people consume frequently, but it is very healthy and, as a complete protein, it helps you get enough energy during tough workouts.

If you want to take care of your bones and not just your muscles, you should eat a lot of blueberries, as they are sources of vitamin C and vitamin K, which helps build bones.

In order to build a beautiful and toned body, you have to stay away from unhealthy foods, include the best protein foods for lean muscle in your diet and drink plenty of water, as, without being hydrated, the muscles will end up having a flat appearance.

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