Both nutrition and physical activity are important for building lean muscle mass.
High protein foods are very important, but carbohydrates and fats are also not to be underestimated. In addition, you should also focus on regular workouts.
If you want to reach your goals, check out the list of 20 of the best foods for lean muscle mass:
Eggs
Eggs contain high-quality protein, healthy fats, B vitamins and the amino acid leucine.
Salmon
85 g of salmon contains about 17 g of protein, almost 2 g of omega-3 fatty acids and several important B vitamins.
Chicken breast
There are about 26g of high-quality protein and several B vitamins in 85g of chicken breast.
Strained yogurt
Dairy products contain not only high-quality protein, but also a mixture of fast-digesting whey protein and slow-digesting casein protein.
Tuna fish
There are 20 g of protein in 85 g of tuna. In addition, tuna contains high amounts of omega-3 fatty acids, vitamin A, and several B vitamins, including B12, niacin, and B6.
Beef
Beef is rich in high quality protein, B vitamins, minerals and creatine.
Shrimp
Shrimp is almost pure protein. 85 g of shrimp contain 18 g of protein, 1 g of fat and 0 carbohydrates. Shrimp also contain a high amount of the amino acid leucine.
Soy
Soy is a good source of vitamin K, iron and phosphorus. 86g of soy contains 14g of protein, healthy unsaturated fats and several vitamins and minerals.
Cottage cheese
226 g of low-fat cottage cheese contains 28 g of protein and the important for muscle growth amino acid leucine.
Turkey breast
85g of turkey breast contains about 25g of protein and almost no fat or carbohydrates. Turkey breast is also a good source of niacin, which helps the body process fats and carbohydrates.
Beans
Popular varieties of beans contain about 15 g of vegetable protein per 172 g of beans. What's more, they are excellent sources of fiber and B vitamins, magnesium, phosphorus and iron.
Quinoa
185 g of boiled quinoa contains about 40 g of carbohydrates, 8 g of protein, 5 g of fiber and generous amounts of magnesium and phosphorus.
Chickpeas
240 g of canned chickpeas contains about 12 g of protein, 50 g of carbohydrates and 10 g of fiber.
Peanuts
In 73 g of peanuts there are 17 g of protein, 16 g of carbohydrates and high amounts of unsaturated fat, which is about 425 calories. Compared to many other plant products, peanuts contain large amounts of the amino acid leucine.
Buckwheat
60 g buckwheat flour contains about 8 g of protein, as well as a lot of fiber and carbohydrates. Buckwheat is a very popular healthy food due to its impressive content of high amounts of B vitamins, magnesium, manganese and phosphorus
Tofu
124 g of raw tofu contains 10 g of protein, 6 g of fat and 2 g of carbohydrates. It is a good source of calcium, which is very important for proper muscle function and bone health.
Pork tenderloin
54 g of pork tenderloin contains 18 g of protein and only 2 g of fat.
Milk
Milk is a mixture of protein, carbohydrates and fat. Like other dairy products, milk contains fast and slow-digesting proteins.
Almonds
About 172 g almonds contain 16 g of protein and large amounts of vitamin E, magnesium and phosphorus.
Brown rice
Although there is only 5 g of protein in 195 g of boiled brown rice, it contains carbohydrates, which are necessary to fuel physical activity.
