15 Best Lean-Muscle Building


Beef refers to meat from cattle. It has a protein content that is useful for making sinewy muscle. It also contains zinc, vitamins among other components that are valuable for your muscle.

Grass-fed cattle have more conjugated linoleic acid (CLA) compared to animals raised from conventional methods. This assists much building of lean muscle, hence doing away with body-fat.

Beets are essential to your liver; still, they are useful for joint repair and muscle building. A compound known as betaine also known as trimethylglycine is the active components in beets. Beets do not give any boost; this assists in aid recovery.


Brown rice is essential in the digestion process. Compared to the standard white rice, digesting brown rice takes much longer time, therefore, providing energy for longer periods during the day. Apart from providing energy, brown rice is known to boost growth hormone, which is useful for developing lean muscle and shedding fat.


For best results, eat oranges before an exercise. They are known to encourage muscle growth and build stamina.


Comparatively, cantaloupes contain much less fructose content and digest fast. They are best eaten when the body has a demand for energy,e.g. after fasting or after a heavy workout.


Cottage cheese contains protein known as casein protein; which digests the slowest compared to all other proteins. Because of this, casein protein can assist your muscle from being used up especially when your body lacks energy source. Opposite from cantaloupe, they are best consumed before a heavy workout or before fasting.


Eggs are the best source of pure protein. Egg yolks contain cholesterol which is best for boosting lean muscle growth. Good news is that research has shown that cholesterol from egg yolks decrease the bad cholesterol which is normally associated with a condition called atherosclerosis.


Milk contains casein and is rich in amino acid glutamine. Animal milk has more healthy omega-3 fatty acids compared to the conventional milk.


Like Cottage cheese, quinoa also contains slow-digesting proteins. Quinoa is linked to growth factor 1 which is essential in lean muscle development.


They go straight to the bloodstream because they contain dextrose. Because of this, they are best for fast recovery. They are best used after a long exercise.


Spinach contains glutamine; amino acid essential for the development of lean muscle. Additionally, they boost muscle stamina.


Apples do contain essential compounds called polyphenols.  There are particular polyphenols that prevent muscle exhaustion while increasing muscle strength. This property allows you to exercise vigorously for longer periods.


The major difference between Greek yogurt and the regular yogurt is that it contains more protein (about 20 grams per cup) compared to 16 grams per cup in regular yogurt.
Greek yogurt is a source of casein protein.


You may not have heard this, but Ezekial bread is one made from sprouted grains and legumes. Ezekial bread is necessary for development of lean muscles. This is because it contains all the amino acids that the body cannot produce itself.


Wheat germ is a good source of slow digesting carbohydrates. It also contains a lot of minerals iron, selenium, and potassium. Wheat germ also contains vitamin B and branched chain amino acids also known as BCAAs.


Muscle health is of great importance in the overall health of our bodies. From the above list of foods, it is now clear that some foods are more important than others when it comes to muscle health. A common misconception that animal products are not good for your health has been clearly defined in this article. Not all animal products are unhealthy, as a matter of fact, beef and eggs have been highlighted as a major source of a protein essential for lean muscle growth. It also is now clear that cholesterol present in eggs is useful in suppressing bad cholesterol in our bodies.

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