Foods that help in developing lean muscles

Ask any trainer and they will tell you that along with physical activity, proper nutrition is absolutely necessary to develop lean muscle mass. Therefore, we cannot stress enough about eating the right type of food.

Since you are challenging your body by doing extensive physical activity, you won’t be able to keep up without proper nutritional support. Even trainers say that their clients train hard but they do not give importance to nutrition. Without proper food, the time and effort you are spending on training goes wasted. Don’t sabotage your own success!

You don’t have to follow fancy diets such as Keto, South Beach or Ornish. You just need to eat the right food in the right quantity and at the right time.

To make things easier for you, here is a list of food that will help you develop lean muscles. Let’s have a look:


Eggs are rich in protein, healthy fats, vitamins, and other nutrients. All these are essential when it comes of muscle gain. Eggs contain vitamin B which helps produce energy.

Lean beef

If you are up for gaining muscle mass, lean beef is considered a staple food. It is rich in zinc, iron, and vitamin B which are all essential for muscle growth.

Lean beef also contains high-quality protein. For those of you who are trying to lose weight along with building muscle, you will be glad to know that 3 ounce of lean beef contains the same amount of protein as 1 and a half cup of beans but the amount of calories is half.

Whole grains

They help in keeping the energy level intact. Brown rice is the most recommended form of grains. They improve hormone level which is linked with improving muscles and they provide strength to the body.

Fruits and vegetables

As we know, fruits and vegetables are a rich source of antioxidants. They are essential for our immune system. Your body doesn’t just require vitamins and minerals, it also requires fiber for proper digestion. Fruits and vegetables provide all that you need.

Chicken breast

Chicken breast is known as the staple food for gaining muscle. It is packed with protein. 3 ounce of chicken breast contains 26 grams of protein. This is not just any other protein, it is high-quality protein.

It is also rich in vitamin B and B6 that helps keep us active and make your body function properly when we are exercising.

Anabolic steroids

Anabolic steroids are not included in the category of food but they are worth mentioning here. Especially if you are skinny, food and exercise alone will not be enough to help you attain your dream physique.

In that case, there is no harm in taking anabolic steroids. Keep in mind steroids don’t work like magic, you have to keep training like you should to see results. Now you must be wondering where to get these anabolic steroids from. Teamroids is a great source. It’s a trusted online store where you can find all popular anabolic steroids. Many athletes are already buying steroids from this store.

Teamroids readily ships in the UK, USA and Europe. There is no need to get a prescription to buy steroids. Whether you are looking for steroids in oral form or as injectables, they have got them both.


There are a variety of beans that you can include in your diet plan for gaining lean muscles. Whether it is kidney, black or pinto beans, 1 cup of beans contains 15 grams of protein. Beans are also rich in Vitamin B Fiber, Iron, Phosphorous, and Magnesium.

Protein Powder

There are times when dietary supplements are needed. It is hard to get protein from food alone. That’s why your trainer will recommend you to take protein powder. Casein and whey are some popular options.


Chickpeas are a great source of carbs and protein. 1 cup of peas contains 12 grams of protein, 10 grams of fiber, and 50 grams of carbs. They will help you keep a balance.


Milk is rich in fats, protein, and carbohydrates. Milk also contains fat and slow digest proteins. It is very helpful in increasing muscle mass.

The list of foods that will help you gain lean muscle goes on and on. Since most of these foods are rich in protein, they are very effective in building muscles and keep you active.

Be the first to comment on "Foods that help in developing lean muscles"

Leave a comment