The Secret Foods in the Kitchen That Help You Build Lean Muscle Mass

What if I told you that the secret to building lean muscles is sitting right next to you in your kitchen?

That’s the truth!

There is no science or mystery involved in building and maintaining lean muscles. It’s all about what happens in your kitchen. The secret ingredients and food items available in your kitchen can play a crucial role in achieving your muscle-building goals.

Well, we all know that building muscles is all about maintaining a balanced diet rich in protein. Consuming protein-rich foods can help you boost your protein intake, improve muscle recovery, and achieve your fitness goals faster.

From classic chicken breasts to eggs and dairy products, there are many foods that can help you achieve your protein intake and support muscle growth. In this blog, we will take a brief look at the foods, including both vegetarian and non-vegetarian, that you can add to your daily diet to build and maintain lean muscle mass.

So, make sure to pick your favorite foods and incorporate them into your daily meals to ensure you are getting enough protein to support your fitness goals.

1. Eggs

Eggs are one of the best pocket-friendly protein sources that help in muscle growth and repair. Additionally, eggs are a beneficial source of vitamins such as B12, B6, and thiamine. A normal-sized egg contains 6–7 grams of protein and 4 grams of fat.

Try to consume at least 8 to 10 eggs in your diet, which will give you around 50 to 60 grams of protein. We recommend you replace one meal with five to six eggs. Either you can eat them whole, in an omelette, or scrambled with some vegetables for added nutrients and flavor.

2. Soybeans: A Powerful Protein Source for Vegetarians

100 grams of soybeans include 36 grams of protein and 5–6 grams of fat when boiled. It also contains nine essential amino acids, which help the body to break down the food and repair damaged tissues more effectively.

If you’re vegetarian, then make sure to add soybeans to your daily diet. And yes, consuming 100 grams of soybeans on a daily basis is completely safe. It doesn’t affect your testosterone levels.

Tip: Experience ultimate taste by adding cuts of veggies, salads, and curd in boiled soya chunks and topping them with black salt. This way, you will consume 35–40 grams of protein in a tasty and nutritious way.

3. Chicken

We all have heard from our ancestors that chicken is one of the greatest sources of high quality protein. Chicken is low in fat and high in leucine, an amino acid that helps in muscle growth and repair. 100 grams of chicken will give you 27 grams of high-quality protein with minimal fats, which helps you come one step closer to achieving lean muscles.

Avoid consuming chicken cooked with unhealthy oils or deep-fried, as this increases the fat content and alters the benefits of protein for your body.

For better muscle growth and shape, aim to consume at least 300 grams of protein through 2–3 meals in a day.

4. Legumes

Legumes such as beans, chickpeas, peanuts, lentils, and kidney beans are a fantastic source of protein. They are also high in fiber, vitamins, and minerals, which makes them a nutritious choice for muscle building. Furthermore, they are also low on the glycemic index, which keeps the blood sugar level steady and provides sustained energy throughout the day.

5. Dairy Products

Dairy products, like milk, tofu, paneer, and yogurt, are a beneficial source of calcium and protein. Calcium helps in muscle contraction and protein synthesis, which makes dairy products a valuable addition to a muscle-building diet.

Additionally, dairy products are rich in essential nutrients like vitamin D, potassium, and magnesium, which are important for overall bone health and muscle function. So, start your day with a glass of milk or make a smoothie with yogurt to ensure you’re getting the necessary nutrients for optimal health.

6. Nuts & Seeds

Nuts and seeds, such as almonds, walnuts, cashews, pumpkin, and chia seeds, are a wonderful source of protein, fiber, and healthy fats. A handful of almonds contains 6 grams of protein with a beneficial amount of fiber, which boosts the protein digestion.

Additionally, adding nuts and seeds to your daily diet will help lower your cholesterol levels and reduce your risk of heart disease. Try adding them to salads or oatmeal, or simply enjoy them as an evening snack.

Foods to Avoid at Any Cost While Building Lean Muscle Mass

As you keep focused on consuming a high-protein diet, it’s important to understand different foods that stop you from achieving your fitness goals. Consuming the foods mentioned below will hamper your progress in building lean muscle mass.

So, here is the list of foods that you can and should avoid eating in order to build lean muscle mass:

1. Alcohol, not even a small amount.
2. Highly processed foods like burgers, pizza, and fries.
3. Processed meats.
4. Sugary or baked items like cookies, ice cream, cakes, and pastries.
5. So-called sugary energy drinks that aim to boost your brain power but only make you fat.
6. Instant ready-to-eat food items.

Also Look:- Vegan and Vegetarian Diets: Health Benefits and Challenges

Final Thoughts

Building lean muscle is a journey that requires dedication, consistency, and smart nutrition choices. Apart from working out regularly, you should maintain a healthy and protein-rich diet. Try to add the foods mentioned in this blog to your daily diet to achieve your daily protein intake and avoid foods that can hinder your progress.

By focusing solely on a protein-rich diet with a high-intensity workout and eliminating all the processed and sugary foods, you can help yourself to effectively build lean muscles and achieve your fitness goals. So, fuel your body with the right food and reward yourself with a healthy and strong body!