21 Best Lean Muscle-Building Foods


If you’re going to build lean muscle, you’re going to have to put a lot of effort into it. Most importantly, you are going to need the right fuel. What you eat is just as important as how you work out when it comes to building lean muscle. Here are the foods that you need to include in your diet.


Whole grains are incredibly important for muscle gain. They get digested better than refined grains and provide more sustainable energy. Brown rice is one of the best choices when it comes to whole grains, because it’s also a tremendous source of protein.

A cup of cooked brown rice gives you five grams of lean protein, which is terrific. In fact, when it comes to the amount of protein in a plant-based food item, brown rice can only be compared to quinoa, another incredible muscle gain food.

In addition to being a great source of energy that keeps you running all day, especially during workouts and a great source of lean protein, brown rice also boosts growth hormone levels, which, as you probably know, are essential for muscle gain, strength and fat burning. Brown rice is also available as a powder for protein shakes, and some experts claim it is just as good as whey protein.

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  • Do not be a macho the first times you jog. I have sen many give up after a couple of times because they tbegan too abruptly.