Top 10 Superfoods to Gain Lean Muscle

10 Superfoods to gain lean muscle

Do you want to have a leaner figure? What are the right foods that needs to be eaten in order to build muscle mass in the body? What are the steps to follow to become more fit and lose fat ? The team at Lose Weight Loss (LWL) has named the sumptuous and healthy foods which are considered to be vital for muscle growth.


Now, we will be talking in details about the different food items which are both nutritious and healthy for the purpose of muscle growth and removing any kind of harmful belly fat from the body. It is important to know that, unhealthy fat in your body can cause many deadly diseases like cancer and heart attack. It is essential to challenge your body through physical activity. However, without proper nutritional support, your progress will stall. If your goal is to gain lean muscle, you should focus on exercising regularly and eating more calories each day from muscle-building foods. We have listed all the essential food items for muscle gain. They are namely quinoa, brown rice, soybeans, milk, eggs, sweet potato, tuna, mango, chickpeas and also almonds.

10 Superfoods to gain lean muscle

What are the things that you must follow to have muscle in the body? I am a slim person and want to gain more muscle and have a lean figure , so can you suggest me with the right diet plans and food items which will help me to attain my goal of muscle gain? In order to know the answer to the above questions, do not forget to read the post till the end.


The fast superfood item that you must try is quinoa. This food item which also contains carbohydrates can help provide the energy that is essential to grow your muscles and keep your high energy levels.

In addition to that, it is a true fact that protein-rich foods are a priority for building lean muscle but it is also very important to have the fuel to get active. Along with carbohydrates and protein, it also has magnesium, phosphorus and fiber.

Brown Rice

One of the essential foods to eat if your thinking of having a lean body is brown rice. According to survey, it is shown that rice protein supplements can produce as much muscle gain as whey protein during a weight-training program.

Moreover, cooked brown rice contain all the important nutrients to fat loss in the body such as protein and carbohydrates. This food item also keeps your stomach full which further helps in weight loss.


One of the many healthy beans to eat, soybeans are known to contain iron which is used to store and transport oxygen in your blood and muscles, and a deficiency can impair these functions.

In addition to that, 86 grams of cooked soybeans contains around 14 grams of protein, healthy unsaturated fats and several vitamins and minerals. Soybeans also has good source of vitamin K, iron and phosphorus which are vital for muscle growth.


Milk is very essential for all age groups and a cup of milk is known to work wonders for your body in terms of building muscle and also losing that extra fat. However, you should always go for milk which has less fat content.

Moreover, milk is considered as one of ideal food items to have for faster muscle growth. However, according to survey conducted, people can increase their muscle mass when they drink milk in combination with weight training. Milk not only helps to gain lean muscle but also one of the superfoods to improve sleep


One of the healthiest food in the list, eggs are known to contain high-quality protein, healthy fats and other important nutrients like B vitamins and choline. These substances also helps to increase metabolism in your body to a great extent.

In addition to that, the amounts of proteins available in eggs are made up of amino acids. Furthermore, they also have large amounts of the amino acid leucine, which is particularly important for muscle gain and increase your energy level.

Sweet potato

The next on the list is sweet potato and are known to contain many nutrients from carbohydrates to minerals to antioxidants. They are also a good source of potassium, delivering about fourteen percentage of your daily value in one cup.

Moreover, potassium in sweet potato plays a role in both muscle tissue repair and preventing muscle fatigue and they can also help prevent blood sugar levels.You should have eat this food after some rigorous workout to keep your energy.

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One of the fatty fishes, tuna contains omega-3 fatty acids, which may support muscle health. In addition to that, this food item also provides high amounts of vitamin A and several kinds of vitamin B, including B12, niacin and B6.

In addition to that, according to survey, omega-3 fatty acids can slow the loss of muscle mass and strength that occurs with age. Tuna contain all the essential nutrients which are useful for optimal health, energy and exercise performance.


This fruit is very useful for building lean muscle as they have lots of vitamins, minerals, and antioxidants which are very much essential to protect the body against the production of stress hormones.

Moreover, you should try to eat them raw in order to gain quick energy. They are one of the best foods to eat post any workout session as it contains quick-digesting carbohydrates which helps in better recovery of your muscles.


Around 240 grams of chickpeas is known to have around 12 grams of protein and 50 grams of carbs, including 10 grams of fiber. However, they are a good source of essential nutrients such as both carbohydrates and protein.

In addition to that, chickpeas are one of the best foods that can be part of a balanced muscle-building diet, that you should definitely go for. Peas and beans are very healthy foods for any diet plan.


The last food on the list of muscle-building food items is almonds. This food is known to contain phosphorus helps your body use carbohydrates and fats for energy at rest and during exercise.

Moreover, half a cup of almonds contains more than four hundred calories. The almonds also has 16 grams of protein and large amounts of vitamin E, magnesium and phosphorus which are useful for their high calorie content.

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Grow Muscle Fast:

So now, you have better understanding of the right food items that you need to consume on a regular basis to grow muscle and live a fit and healthy lifestyle. It is important to learn that that there are numerous foods can help you gain lean muscle, we have to picked the best from the list fir you to try. Many of them are protein-packed and allow your muscles to recover and grow after you have been active. However, it is also important to consume carbohydrates and fats to provide fuel for exercise and physical activity. In addition to that, some of the foods on this list contain the vitamins and minerals your body needs to operate at its best. To reach your goal of gaining lean muscle, focus on exercising regularly and eating more calories each day from nutritious foods like the ones listed in this article. Thus, the time has come for the readers who want to gain lean muscle weight to eat the food items mentioned in the blog above and do not forget to share your feedback with us!

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Posted by Loseweightloss on Wednesday, August 29, 2018

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