7 Best Foods To Gain Lean Muscle Mass

Eating right foods is as important as your workout for gaining muscle mass quickly. A diet rich in proteins, healthy fats like omega-3 fatty acids and essential vitamins and minerals is a must for healthy and lean muscles. Here is a quick guide about the best foods to complement your muscle building workouts and help you achieve those ripped muscles fast.

Here Are 7 Best Foods To Gain Lean Muscle Mass:

Eggs

Eggs are rich in high quality proteins that get completely assimilated in body. Almost all the essential amino acids required for muscle building are present in egg white. Egg yolk is a rich source of good cholesterol that prevents atherosclerosis. Owing to its high protein content and LDL lowering cholesterol, eggs are an excellent food for improving lean muscle mass.

Quinoa

Quinoa is a rich source of muscle building proteins. Like eggs, it is also replete with all the essential amino acids. This superfood also stimulates the production of insulin like growth factors in body. There is enough scientific evidence to suggest that these growth factors help in increasing lean muscle mass as well as muscle strength. High fiber content of quinoa increases its nutritive value even more.

Spinach

High glutamine content in spinach makes it an ideal food for gaining lean muscle. Glutamine is the most important amino acid essential for building muscles. Spinach also contains phytoecdysteroids which boost lean muscle mass. Spinach is also rich in calcium which prevents muscle cramps.

Greek Yogurt

As opposed to plain yogurt, Greek yogurt has more proteins, lesser carbohydrates and is high in calcium. It is also a rich source of casein protein which prevents muscle wasting. Greek yogurt is also rich in conjugated linoleic acid that has been associated with body fat lowering function. This makes it a great food for gaining lean muscle.

Salmon

Salmon fish is especially rich in high quality proteins, DHA and omega-3 fatty acids which are instrumental in building muscles. Being rich in vitamin B, zinc, magnesium and selenium, it also helps in muscle recovery.
Wild salmon is a better choice than the farm raised variety as the latter is deficient in omega-3 fatty acids.

Flaxseeds

Flaxseeds aid a great deal in preventing exercise induced muscle soreness and cell damage. With better muscle repair and recovery, it is easier to increase muscle mass quickly. The essential amino acids present in flaxseeds also help in muscle building function.

Lean Meat

Boneless chicken breasts devoid of the skin and turkey are an excellent food to eat for attaining lean muscles. Proteins, vitamin B complex and minerals like selenium and zinc present in lean meat are essential for optimal muscle growth, repair and recovery. Beef is also a good source of proteins required for building up skeletal muscles. It is also rich in collagen and connective tissue proteins making it essential for those undergoing vigorous strength training.