Muscle building is never going to be easy. Building muscles requires patience, attitude, honesty with the workout, discipline, and most important a proper diet. You may have heard in muscle building 30% is your workout and 70% your diet.
Diet is the basic thing that is going to help you build yourself. It doesn’t even matter what your body goals are, if you do not follow a proper diet. If you want to look healthy you need healthy food and if you want to look junk you can eat junk food.
A diet enriched with healthy foods provides you with nutrients. These nutrients are essential for muscle building. Also, these foods should be enriched with protein. Protein is a very essential thing when it comes to weight loss and lean muscle building. Also, you should keep in mind that you need to consume fewer calories than you burn to lose weight.
I already have discussed an ideal diet plan previously in another article. You can check that here.
The importance of protein in your life:
Protein, as we know, are the building blocks of our body. Talking about proteins they are made of molecules known as amino acids. These amino acids are linked with each other forming long protein chains, then are overlapped to form complex shapes.
Protein plays various beneficial roles in our life. Let’s talk about a few benefits of proteins in our diet.
- Protein helps in reducing gluttony (habitual greed) and hunger levels.
- It helps in increasing muscle mass and strength.
- Protein helps in increasing the energy levels of our body.
- It helps in the transportation and storage of nutrients required by the body.
- Protein helps in strengthening bones.
- It helps in strengthening the immune system.
- Protein helps in boosting metabolism.
- It helps in burning more fat.
- Protein helps in lowering blood pressure.
- It supports recovery after accidental injuries to our bodies.
- Protein does not harm kidneys.
These were some of the key benefits of protein. Now from this, we know that protein is very important in our day to day life. But protein is not just about quantity it is all about quality.
A good quality protein taken in less quantity will be more beneficial than a poor quality protein taken in larger quantities.
Foods to support lean muscle building:
We are going to talk about the foods for both vegetarians and non-vegetarians. So firstly let us talk about vegetarian foods that help in supporting muscle building.
Vegetarian Foods that supports in muscle building:
If you are in bodybuilding and depending completely on a vegetarian diet, nuts are a must for you. A handful of nuts like almonds, cashews, pistachios, and peanuts provides your body with a proper blend of nutrients. They are rich in protein, good fat, and carbs that are helpful in muscle building.
Nuts are easy to carry and can be taken any time which makes them the most versatile food. Being versatile they will flush your body with nutrients. Also, take the recommended and required quantity of nuts as excess of everything is bad.
Let us consider this nowadays people are forgetting the importance of plant-based proteins. The thing we need to recall is the plant-based protein is the second-highest source of protein.
All bean variations are rich in proteins. Beans are not the complete source of proteins but they have all the essential amino acids. These amino acids are necessary for muscle building. After knowing the importance of beans you are not going to hate them from now on.
Quinoa is considered to be a complete food for muscle building. The only reason behind this is the presence of 9 amino acids that our body is not able to produce naturally. Quinoa is also rich in proteins, complex carbohydrates which work as an all-day source of energy.
Quinoa is basically seeds which can be cooked like rice. A bowlful of these seeds will provide you about 8 grams of protein. In addition, protein provides you with essential things that support muscle building.
Seeds are an essential part of a bodybuilding diet. Sunflower seeds, chia seeds, sesame seeds, etc are what we are talking about here.
These seeds are rich in proteins, essential fatty acids, and dietary fiber. A post-workout shake including a few seeds is the best nutritional combination you can have.
Legumes are just a little different from beans. Lentils, soybeans, chickpeas are part of the legume family. Legumes are low in cholesterol and are considered as one of the main sources of protein for vegetarians and vegans.
Cooked lentils can provide you with nearly 18grams of protein. So think again before hating your moms cooked traditional “Dal chawal”.
Tofu is a complete source of protein that acts as a healthy alternative for meat. Soy being the main ingredient tofu is rich in protein and amino acids which are essential in amino acids. A 100g of tofu can provide you with about 8 grams of protein.
7. Leafy vegetables:
All the haters of leafy vegetables are going to love them after reading this. If you want a complete protein-rich diet green leafy vegetables are a must. Spinach, broccoli, kale, and mustard greens are a few greens that you can introduce in your diet.
Two cups of spinach can provide you with 2 grams of protein, the same quantity of kale provides 4 grams of protein. This sounds very less but introducing them as a smoothie in breakfast and salad can help you gain a good level of protein.
If you are Indian it doesn’t even matter if you are vegetarian or not, fruits are part of our daily life. Fruits are rich in protein, dietary fibers, carbohydrates, and other necessary nutrients. All things present in fruits are definitely going to boost your muscle-building process.
So, if you are the guy who hates eating fruits then time to change boy if you want to build big.
Non-Vegetarian Foods to support muscle building:
One of the best recommendations that you will get from every bodybuilder out there. Having 2 whole eggs every day will provide you with the necessary nutrients. A single egg can provide you with around 6 to 8 grams of protein.
Eggs are not only rich in proteins they provide you zinc, vitamins, iron, and calcium. Having eggs in your diet will not only boost the muscle building process but will increase your energy levels.
2. Chicken Breast:
Another recommendation from all gym trainers out there. Chicken breast is considered a pure source of protein. 100 grams of chicken breast can provide you with 30 grams of protein. Consuming chicken breast daily will in lunch, breakfast, or just a part of the meal will make a lot of difference.
3. Wild Salmon:
Wild salmon is considered as the best source of omega 3 fatty acids. Omega 3 fatty acids are considered as good fats that contribute to lean muscle building. Along with supporting lean muscle building salmon also helps in increasing metabolism.
Tuna is rich in proteins, vitamin A, a variety of B vitamins, and omega 3 fatty acids. Including 85 grams of tuna in your diet will provide you with 20 grams of protein.
Also, not just protein tuna will provide you with all the nutrients that support muscle building.
5. Lean Beef:
Beef just like tuna is rich in proteins and vitamins. Research has shown that adding lean muscle to a diet, helps you build more lean muscles.
This is because beef provides you some essential amino acids and creatine along with protein and vitamins. Not just this beef contains a mixture of saturated fats, that promotes good testosterone levels. Also, monounsaturated fat is also present in beef which promotes a healthy heart.
Shrimps are considered as one of the purest forms of protein. Introducing about 100 grams of shrimps in your diet can provide you with a massive 24g of protein.
Not just protein shrimps provide you essential amino acids. These acids support muscle building and promote lean muscle growth.
7. Turkey Breast:
Turkey breast can provide you the best protein with almost zero carbs and fats. 100 grams of turkey breast is proven to provide 29 grams of high protein. Not just this you will intake almost no fats and carbs from 100 grams of turkey breast. So, this one is the best option to introduce in your diet.
Oysters are not the kind of food that someone will recommend you. If you want to build more lean muscle mass then oysters can be a kind of your food.
100 grams of oysters can provide you with 20 grams of protein and almost 5 grams of fat. Compared to chicken, oysters are richer in iron. So, you can consider substituting oyster in your diet.
Common For Both:
Well talking about protein powders they play an important role in planning your diet. Protein powders are important because they can provide you a high and pure amount of protein. Not just protein powders are rich in protein they provide you low value of fats and carbs.
In addition to this protein powders, comes with BCAA’s which helps in muscle recovery. Talking about the daily routine of a normal person it is difficult for him to maintain a proper diet. For a proper diet let us consider a protein-rich diet. For those busy days, protein powders are again a good choice.
Protein powders are not just rich in proteins, but are loaded with essential amino acids and nutrients. These nutrients and amino acids act as a supporter for muscle building. They are easy to digest and can be taken as a post-workout meal. Want to know more about protein powders, we’ll check this out. Here are some best lean muscle building proteins to support your muscles.
We talked so much about food but we should not forget about water. Water is the main source of electrolytes for our muscles. If you are not properly hydrated you are going to feel lack of strength, tiredness, this may also result in dehydration.
You should consider drinking about 750ML of water during workouts. Water will help you to maintain the electrolyte balance and will keep you hydrated.
Today we talked about many foods that support lean muscle building. Each food listed above is rich in protein and low in fats and carbs. You can create your own diet chart using these foods. You can use the above-listed food and combine them according to your likes.
Many of these foods will play a great role in your muscle building. But do not forget to add carbs in your diet as you need fuel to workout. Not just this many foods are rich in other nutrients that will promote a healthy lifestyle.
So now it is your call to take. Choose your foods to build a diet chart that suits you and get bigger.
Also, check out these amazing testosterone boosters that will help you grow more muscles.