Top 5 Super Foods You Need to Build Lean Muscles

Top 5 Super Foods You Need to Build Lean Muscles

If you want to gain lean muscles, first of all, you need to start working out. Physical exercises are the key to building muscle mass and strength. Regular exercising helps you grow your muscles. But, workouts and exercises along won’t work until you also focus on your diet. It’s because diet is momentous to the process of building lean muscles.

To achieve the results you want, make sure you are consuming the right foods. The foods you eat during your workout regime will aid in process. Ensure the foods you’re eating contain healthy fats, calcium, potassium, healthy carbohydrates, selenium, proteins, vitamins, and more. Here are the top 5 super foods which are perfect to follow your strict diet and get the result you want. These super foods will help you lose fat and build lean muscles. Have a look:

Super Foods You Need to Build Lean Muscles


Proteins are the building blocks of the muscles and egg whites contain loads of it. Also, the high-quality protein with important amino acids is essential for quick muscle recovery. They also contain valuable minerals such as zinc, iron, and calcium. The egg yolks are full of vitamins like K, E, A, and vitamins B (folic acid, B12, & riboflavin). These nutrients boost your metabolism and convert the fat into energy.

Add three to four eggs into your daily diet to stay healthy and build lean muscles. You can eat eggs in different ways like poached, scrambled, and boiled. But, egg whites from boiled eggs are preferred over other ways.


This is a great muscle building superfood which contains two essential protein types: casein & whey. Casein proteins digest slowly in the body and supply necessary proteins into the body continuously for a long time. On the second half, whey protein converts into the amino acids speedily and is absorbed into the blood cells properly. Also, milk is rich in minerals, fats, carbohydrate, and vitamins which you need to build lean muscles. By supplying electrolytes, it helps keep your body hydrated and restore the healthy nutrients you lost in the form of sweat during the workout.

Drink a glass of fat-free milk after the workout to regain your energy. You can also drink chocolate milk after the workout because it includes proper carbohydrate-to-protein ratio.

Chicken Breast

This is an ultimate source of lean protein which helps you get lean muscles real fast. This super food repairs cells and muscle tissues which get damaged during the physical training process. It also contains other important nutrients such as selenium, zinc, iron, vitamin B6, and niacin which are great for bodybuilders. You can have roasted, grilled, and baked chicken breasts to get the pure protein in your diet. You can include chicken breast in salads and soups. Don’t eat it with the skin.


Quinoa is another super food for building lean muscles with low calories and high protein. It contains proteins with a mix of nine amino acids which is an essential component for building lean muscles. This protein helps you in muscle repairing. Also, it is rich in calcium, riboflavin, iron, fiber, magnesium, phosphorus, beta-carotene, folic acid, and vitamin E. The ecdysteroids in quinoa decreases fat mass and boosts accumulated muscle mass. It doesn’t contain cholesterol or gluten.

Quinoa tastes super good and you can prepare countless recipes using it. Cook it with green vegetables and meat or add it directly to your salads and soups. Eat it after your workout to boost muscle strength.


This popular fish type is rich in vitamins B, omega-3 fats DHA and EPA, and essential nutrients including proteins. It also contains selenium, iron, magnesium, and calcium which are helpful in repair, recovery, and building of lean muscles. Eat some grilled salmon at least twice in a week with green vegetables and salad. If you happen to not like fish, you can also go for fish oil in the form of supplement.

These are the top 5 superfoods with healthy nutritional value and proteins that will help you build lean muscles. Along with these five superfoods, drink loads of water continuously to stay hydrated. Remember, the human body is made up of 70 percent water and muscle tissues are made up of 75 percent water. Water keeps muscles hydrated and helps in maintaining energy levels and enhancing muscle strength. Add these amazing superfoods in your diet plan if you wish to build lean muscles.