12 Foods That Help You Build Lean Muscle Fast

Wellness: Health & Fitness
12 Foods That Help You Build Lean Muscle Fast

Primary Media


January 14 2019


Muscles aren't just made in the gym, they're made in the kitchen, too. Incorporating these nutrient-dense or protein-packed foods in your diet will help you build strong, lean muscles. 

  1. Beef

    While red meat should be eaten in moderation, animal foods have complete proteins with all essential amino acids. In beef, some of them help produce creatine, which improves muscle mass.

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  2. Salmon & Tuna

    These fatty fish also contain complete protein, plus omega-3s that enhance muscle responses and B vitamins to help your body make energy.

  3. Eggs

    Eggs are another complete protein source. One study showed that eating whole eggs after resistance exercise improves muscles’ use of protein.

  4. Greek Yogurt & Cheese

    Protein in cheeses and yogurts feeds muscle. Greek yogurt contains casein, which may increase lean muscle mass.

  5. Shrimp

    Most of the calories in shrimp come from protein and very few from fat. In addition, shrimp contain significant levels of the amino acid leucine needed for muscle development.

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  6. Leafy Greens

    Magnesium, needed for regulating muscle function, is found in dark leafy greens such as spinach, Swiss chard, and kale.

  7. Avocados

    Avocados have folate, niacin, riboflavin, vitamin B6 and other B vitamins that help create energy and build muscles.

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  8. Nuts & Peanut Butter

    In addition to some protein, nuts and nut butters contain significant levels of leucine, an amino acid that triggers muscle repair. They also contain magnesium, needed for muscle growth.

  9. Lentils, Peas, Soy Beans & Other Legumes

    These foods deliver magnesium and B vitamins. Many also are good sources of protein, especially soy beans (or tofu), which are a complete protein.

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  10. Chia Seeds

    Chia seeds are a good source of protein and omega-3 fatty acids. Plus, they're high in fiber to help you feel full.

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  11. Sweet Potatoes & Grapes

    These foods contain potassium—more than bananas—which helps with muscle contraction. 

  12. Protein Powder

    This supplement contains whey protein and is often used by those who strength-train. While many experts believe it's better to get your nutrients through food, whey protein powder is a convenient alternative for quick nutrition.