Physical activity and nutrition are critical if you aim to build lean muscle. Generally, the majority of people tend to lay too much focus on physical activity but unfortunately, they tend to overlook the value of nutritional support. They fail to understand that in the absence of nutritional support, their progress will stall. High-protein foods are extremely crucial for gaining muscles but at the same time, it is equally crucial to integrate fats and carbohydrates into the diet as they are a requisite source of energy. If you are focused to gain lean muscles, you need to exercise regularly while consuming more calories each day out of the muscle-building foods. Here, let’s decode top foods for building lean muscles:- 


Equipped with high-quality protein, Vitamin B, healthy fats and many other key nutrients, proteins are created of amino acids and eggs feature a considerable amount of amino acid leucine that is known to play a pivotal role in muscle gain. 


Chicken Breast


Loaded with protein, chicken breast contains high-quality protein besides featuring a generous amount of vitamin B niacin and B6. These vitamins are known to lend support to the body function during physical exercise and activity which is necessary for optimal muscle gain. 


Greek Yogurt


Dairy products including Greek Yogurt are known to feature high-quality protein that comes across as a perfect blend of fast-digesting and slow-digesting protein. As per the researches, it has been revealed that the people who consume a blend of slow and fast protein experience increases in lean mass. However, there is something exclusive about the Greek protein as it contains double the quantity of protein than what is featured by regular yoghurt. 




Loaded with high amounts of Vitamin A and an array of Vitamin B comprising B6, niacin, and B12, Tuna plays a pivotal role in boosting energy level, exercise performance and optimal health. Also, Tuna provides an exceptionally large quantity of Omega-3 fatty acids that lend support to muscle health. Not many know that Omega-3 fatty acids end up slowing down the loss of muscle strength and muscle mass that starts occurring with age. 




Soybeans feature healthy unsaturated fats, minerals, vitamins and proteins. Reckoned as an excellent source of Vitamin K, phosphorous and iron, soybeans play a crucial role in lowering down the iron deficiency owing to the blood loss due to menstruation. Iron present in soybeans transport and store oxygen in muscles and blood.  


Cottage Cheese


Cottage cheese is loaded with amino acid leucine plays a key role in muscle-building. No matter which kind of Cottage cheese you end up integrating into your diet, you can be assured of relishing a remarkable muscle-building snack.




There are available a variety of beans including Kidney beans, Pinto and Black beans. No matter which variety you choose, you can build lean muscles in minimal time. Since they are an amazing source of vitamin B, iron, magnesium, phosphorous and fibre, be assured to fetch extra benefits in terms of nutrients. 

The Bottom Line

There is no dearth of foods meant to help you gain lean muscles. A few of them are packed with protein and empower your muscles to recover and grow once you have been active. What’s more, the above-mentioned foods are loaded with just the right minerals and vitamins your body requires to operate at its best.