Though everyone and their mother (and their dog, and their mother’s dog) is blatantly aware that eating poorly will result in an increase in fat, somehow the opposite has evaded many of us: eating healthy in order to increase lean muscle mass. Before you try to bulk up on celery and carrots, let’s take a look at the top ten foods that will help you effectively building lean muscle.

1. Eggs (and not just the whites)

While many bodybuilders used to consume egg whites in the belief that they would avoid the cholesterol in the egg yolk, it’s now widely known you should in fact eat both the egg white and the egg yolk together. During a study at Texas A&M, subjects who ate three whole eggs per day throughout the length of their 12-week weightlifting program gained twice as much muscle mass and twice as much strength as those eating one per day or none at all. Whole eggs might be egg-zactly (groan) the ticket to gaining muscle mass after all.

2. Greek yogurt

This is the perfect post-workout snack to help you replenish bone mass, lower stress and reduce belly fat. Greek yogurt offers calcium, lean protein, Vitamin B12, magnesium and potassium that will work towards building lean muscle mass. Plus, this delicious, creamy yogurt can be used in smoothies, with fruit or granola for breakfast or even in sauces and dips to diversify how you consume it.

3. Leafy greens

Packed with iron for optimal oxygen circulation when you exercise, leafy greens like kale, arugula and spinach also help to rebuild and repair your muscles. So don’t get green with envy when your friends start to bulk up—join them by incorporating leafy greens into your daily diet.

4. Fish

A top source of lean protein with heart healthy fats and loads of Vitamin B12, magnesium and potassium, fish is a great ingredient for building muscle mass. The fatty acids in fish stimulate muscle building when paired with protein, which can be found in capsules or the fish itself. Try salmon or tilapia for an option that’s super high in protein and delicious!

5. Quinoa

One of the only grain-like sources that can aid in building lean muscle mass, quinoa contains lean protein and essential amino acids to aid in the repair of your muscles. Like yogurt, it can also be incorporated into a variety of meals with other protein-rich foods, like in fishcakes or even in homemade sushi!

6. Low-starch veggies

Low-starch veggies such as broccoli, cauliflower, carrots and celery have a lower glycemic index than high-starch veggies, assisting in weight loss and offering plenty of fiber for digestion. With just the right amount of carbs to replenish glycogen to the muscles after working out, these are the perfect option for those looking to gain lean muscle.

7. Apples

Particular polyphenols (a type of micronutrient) in apples help to increase muscle strength and prevent muscle fatigue. A recent study from the University of Iowa suggests that a compound in apples even turns off a protein responsible for the aging of muscles. Turns out an apple a day could actually keep you buff.

8. Brown rice: Slow-digesting and great for feeling full throughout the day while exercising, brown rice is said to increase natural growth hormone (GH) levels to encourage lean muscle growth and fat loss. So next time you go grocery shopping, make the easy switch and pick up a bag of brown rice, leaving that white rice behind.

8. Grass-fed beef

Building lean muscle is made easier with the protein content in beef. Even better is grilling up some grass-fed cattle which has much higher levels of conjugated linoleic acid, a super nutrient. By helping you to shed body fat and build lean muscle, grass-fed beef can be an ideal part of your muscle-building routine.

10. Cottage cheese

Rich in the protein casein, cottage cheese is a great source of protein before bed. As a slow digesting protein, cottage cheese will help your muscles from being used as an energy source while you sleep. Plus, it’s an option that’s easily added to many meals and snacks.

When working towards building leaner muscle, keep in mind the foods you’re eating—not just the exercises you’re doing. The old saying “You are what you eat!” may actually be true after all.

Photos: PublicDomainPictures, Jasin Bushnaief, klaikungwon / Shutterstock


  • Parul October 14, 2015

    Love this blog post (& feeling a little smug) mainly because most of these items are already on the weekly shopping list. Going to add greek yoghurt & cottage cheese. Just realised how much broccoli we get through!

  • Testo Black X Reviews October 18, 2015

    Heya i am for the primary time here. I came across this board
    and I find It truly useful & it helped me out much. I’m hoping to give one thing again and help others like you aided me.

  • Bio Testosterone XR Supplement October 18, 2015

    Fantastic goods from you, man. I have have in mind
    your stuff previous to and you’re simply extremely
    excellent. I actually like what you’ve bought here, really like what you are stating and the way during
    which you are saying it. You’re making it enjoyable and you
    still care for to stay it smart. I cant wait to read far more
    from you. That is actually a terrific web

  • Black Label No October 20, 2015

    This design is steller! You most certainly know how to keep a
    reader entertained. Between your wit and your videos, I was almost moved to start my own blog (well, almost…HaHa!) Fantastic job.

    I really loved what you had to say, and more than that, how you presented it.
    Too cool!

  • Domingo October 21, 2015

    Hello, I enjoy reading all of your article post. I wanted to write a little comment to support you.

  • Adell Maxim November 4, 2015

    It’s fantastic that you are getting ideas from this post as well as from our dialogue made here.|

  • Cheap GHD UK November 4, 2015

    This is a topic that is close to my heart… Cheers! Exactly where are your contact details though?

  • Deidre Frager November 6, 2015

    I eat the first three for breakfast every morning already with my homemade turkey sausage! Yass!

  • sdorttuiiplmnr November 8, 2015

    I was recommended this blog by my cousin. I’m not sure whether this post is written by him as nobody else know such detailed about my trouble. You are amazing! Thanks!

  • Kieth Rodriguel November 8, 2015

    I visited several blogs except the audio feature for audio songs existing at this site is really excellent.

  • muscle builder flex reviews November 11, 2015

    Good way of explaining, and good article to obtain data about my presentation subject matter,
    which i am going to deliver in academy.

  • Max Muscle Xtreme Reviews November 11, 2015

    Hi i am kavin, its my first occasion to commenting anywhere, when i read this post i
    thought i could also make comment due to this good piece of writing.

  • Alfie November 13, 2015

    Your method of telling the whole thing in this post is genuinely nice, all be capable of simply understand it, Thanks a lot.

  • http://poiz-residences.divercitycolombia.co/ November 13, 2015

    Right away I am ready to do my breakfast, when having
    my breakfast coming over again to read additional news.

  • vance joy November 13, 2015

    Excellent way of telling, and fastidious article to take data regarding my presentation subject,
    which i am going to deliver in university.

  • Codecanyon Responsive Charts v1.2.6 WordPress Plugin November 13, 2015

    I savour, result in I found exactly what I used to be
    looking for. You have ended my four day long
    hunt! God Bless you man. Have a great day.

  • how to stop smoking marijuana November 13, 2015

    An intriguing discussion is worth comment.
    I believe that you ought to publish more
    on this issue, it might not be a taboo subject but usually people do not talk
    about these issues. To the next! Cheers!!

  • schloss konflikt hacked November 13, 2015

    I’m not that much of a online reader to be honest but your sites really nice, keep it up!

    I’ll go ahead and bookmark your site to come back down the
    road. Many thanks

  • more information November 13, 2015

    What’s up, I log on to your blog like every week.
    Your story-telling style is awesome, keep it up!

  • John Ross Jesensky November 14, 2015

    Wonderful blog you have here but I was wondering if you knew of any message boards that cover the same topics talked about here?

    I’d really love to be a part of group where I
    can get feedback from other knowledgeable individuals that share the same interest.
    If you have any suggestions, please let me know.
    Bless you!

  • Testojack November 14, 2015

    Hi there to every one, because I am in fact keen of reading this blog’s post to be updated on a regular basis.
    It contains nice data.

  • baycob.co.uk November 14, 2015

    Touche. Sound arguments. Keep up the great work.

  • Domingo November 14, 2015

    I’m now not sure where you’re getting your information, but great topic.

    I needs to spend some time finding out much more or working
    out more. Thank you for fantastic information I used to be
    in search of this info for my mission.

  • Ian Leaf Tax November 14, 2015

    Thankfulness to my father who stated to me regarding this weblog,
    this webpage is actually amazing.

  • extreme diets November 14, 2015

    Carryuing out sauats is the first exercising.
    A few years ago, I’ve read that squats is the most successful physical exercise you can do in staying
    in shape.

  • 8 ball pool cash hack November 14, 2015

    Simply want to say your article is as astonishing.
    The clarity in your post is just excellent and i can assume you’re an expert on this
    subject. Well with your permission allow me to grab your feed to keep updated
    with forthcoming post. Thanks a million and please keep up the rewarding work.

  • Learn how to get DomiNations Hack Download2 November 14, 2015

    Magnificent goods from you, man. I’ve understand your stuff
    previous to and you’re just too excellent. I really like what you’ve acquired here, certainly
    like what you’re stating and the way in which you say it.
    You make it entertaining and you still take care of to keep it smart.
    I can’t wait to read far more from you. This is actually a great web site.

  • Pure Testo Xplode Reviews November 14, 2015

    Magnificent site. Plenty of useful information here.
    I’m sending it to a few pals ans also sharing in delicious.
    And obviously, thanks to your sweat!

  • Nerve Pain Supplement November 14, 2015

    It’s awesome to pay a visit this web site and reading the views of
    all mates on the topic of this article, while I am
    also eager of getting familiarity.

  • compare car insurance hopeton ok November 14, 2015

    Hmm is anyone else experiencing problems with the
    images on this blog loading? I’m trying to determine if its a problem oon my endd or iif it’s the blog.
    Any feedback would be greatly appreciated.

  • usmle step 3 preparation November 14, 2015

    I’m really enjoying the design and layout of your blog.
    It’s a very easy on the eyes which makes it much more enjoyable for me to come
    here and visit more often. Did you hire out a developer to
    create your theme? Exceptional work!

  • create t shirts online November 14, 2015

    Generally I don’t read post on blogs, but I would like to say that this write-up very
    compelled me to take a look at and do it!
    Your writing taste has been surprised me. Thanks, quite great article.

  • ปวดเข่า วัยรุ่น November 14, 2015

    May I simply just say what a comfort to find someone who really understands
    what they’re talking about on the web. You actually know how to bring a problem to light and make it important.

    A lot more people need to read this and understand this side of the story.
    I can’t believe you are not more popular because you definitely have the gift.

  • essay writing service November 14, 2015

    Very good blog post. I certainly love this site. Keep it up!

  • Magazines November 14, 2015

    Good day! I simply want to offer you a huge thumbs up for your
    great info you’ve got here on this post. I will be coming back to your
    web site for more soon.

  • Jacked Muscle X Reviews November 14, 2015

    Hey! This is my first visit to your blog! We are a collection of volunteers and starting a new project in a community in the same niche.

    Your blog provided us beneficial information to work on. You have done a wonderful job!

  • delhi escort November 14, 2015

    Hey there, You have done an excellent job. I will definitely digg it
    and personally recommend to my friends. I’m confident they’ll be benefited from this site.

  • https://sites.google.com/site/ November 15, 2015

    Appreciating the commitment you put into your site and
    detailed information you offer. It’s good to come across a blog every once in a while that isn’t the same out of date
    rehashed material. Excellent read! I’ve bookmarked your site and I’m including your
    RSS feeds to my Google account.

  • radiosite.ca November 15, 2015

    This is really interesting, You’re a very skilled blogger.
    I have joined your feed and look forward to seeking more of your great post.
    Also, I have shared your web site in my social networks!

  • photos November 15, 2015

    Hello there! This article could not be written much better!
    Looking at this post reminds me of my previous roommate!
    He always kept preaching about this. I’ll send this information to him.
    Fairly certain he’ll have a great read. I appreciate you for

  • b12 November 15, 2015

    Undeniably believe that that you stated. Your favorite justification seemed to be on the internet the simplest
    thing to bear in mind of. I say to you, I definitely get annoyed whilst
    other folks think about concerns that they
    plainly don’t recognize about. You managed to hit the nail upon the highest and defined out the whole thing without having side-effects , folks can take
    a signal. Will likely be again to get more. Thank

  • Kaldewei November 15, 2015

    Hi, i believe that i noticed you visited my web site so
    i got here to return the favor?.I am trying to find things to improve
    my web site!I guess its adequate to make use of some of your concepts!!

  • Paket Mancing November 15, 2015

    Asking questions are genuinely pleasant thing if you are not
    understanding anything fully, except this piece of
    writing provides pleasant understanding even.

  • customized tshirts November 15, 2015

    Today, I went to the beachfront with my children. I
    found a sea shell and gave it to my 4 year old daughter and
    said “You can hear the ocean if you put this to your ear.” She
    placed the shell to her ear and screamed. There was
    a hermit crab inside and it pinched her ear. She never wants
    to go back! LoL I know this is entirely off topic but I had to tell someone!

  • slim-fit-t-shirts.com November 15, 2015

    Hey there I am so happy I found your website, I really found you by mistake, while I
    was researching on Yahoo for something else, Anyways I am here now and would just like to say
    kudos for a fantastic post and a all round thrilling
    blog (I also love the theme/design), I don’t have time to
    look over it all at the moment but I have book-marked it and also added in your RSS feeds, so when I have time I will be back to read a lot more,
    Please do keep up the excellent work.

  • pockettshirts November 15, 2015

    What’s up, constantly i used to check webpage posts here early in the dawn,
    because i love to find out more and more.

  • click here November 15, 2015

    I know this site provides quality based articles and additional data, is there any other site which offers these kinds of things in quality?

  • that site November 15, 2015

    Hello it’s me, I am also visiting this site on a regular basis, this web site is truly fastidious and
    the people are in fact sharing pleasant thoughts.

  • How to improve muscle November 30, 2015

    WOW just what I was looking for. Came here by searching for build muscle

  • kancelaria November 30, 2015

    Great info. Lucky me I discovered your site by chance
    (stumbleupon). I have bookmarked it for later!

  • Music December 2, 2015

    I’m truly enjoying the design and layout of your blog. It’s a very
    easy on the eyes which makes it much more enjoyable for me to come here and visit more often. Did you hire out a
    designer to create your theme? Fantastic work!

  • Lavonda December 3, 2015

    Hello my loved one! I want to say that this post is amazing, nice
    written and come with almost all vital infos.
    I’d like to look extra posts like this .

  • Ian Leaf December 3, 2015

    I was extremely pleased to find this website. I need to to thank you for your time for
    this particularly fantastic read!! I definitely liked every bit of it and i also have you saved to fav to see new stuff on your site.

  • Robert December 31, 2015

    Loved the article and the well written summary of the lean muscle building foods!

  • Nick Vacalo April 25, 2016

    Great site. Have bookmarked it. Thanks 🙂

    • hbfit June 15, 2016

      thanks for checking us out!

  • Malcolm Foglio July 19, 2016

    Importante empresa de tecnologia requiere personal masculino entre los 18 y 35 años para el cargo de Promotor de ventas en el area de electrodomesticos Linea Blanca, debe tener disponibilidad de tiempo completo y con experiencia minima de 6 meses en el campo. Nos encontramos en la búsqueda de un Asesor de Servicio para formar parte del plantel de Posventa de un importante Concesionario Oficial Ford.

Leave a Reply

Follow us on instagram