12 Best Natural Foods for Building Lean Muscles

Building lean muscles demands pushing your body to the limit. But more than that, your body needs protein, carbohydrate, minerals, fats, and so on. You may wonder why you need fat since building lean muscles requires losing fat. The interesting thing is that the body retains more fat once you stop consuming it so it is appropriate to include fat-rich foods in your diet if you are actively trying to build your muscles. Eat these natural foods to give your gym sessions the chance to produce amazing results.

Chicken breast

A chicken breast is the food for body builders who want to build lean muscles. It is packed with protein so that 85 grams of it provides you with about 26 grams worth of high quality protein. It also contains multiple vitamins like vitamins B3 and B6. These provide your body with enough vitality to function properly during tedious physical activities.

Chicken breasts also help in repairing and maintaining muscles. This comes in handy when one subjects the muscles to intense work-out routines. Therefore, ingesting about 100 grams of chicken breasts daily will make a significant difference.


If you don’t overdo it, eggs are great for building muscle mass. Consuming 1 or 2 everyday will provide the needed support for your muscle building routines. They also contain vitamin B12 which is ideal for the breaking down of fat and muscle contraction. Their biological value is immeasurable as they also are rich in zinc, iron, phosphorus and vitamins E, D, and B6.


When you serve 80 grams of tuna, it provides you with 20 grams of protein, which is ideal for body building. Tuna is also rich in multiple vitamins like A, B12, B6 and B3 (niacin) and contains a significant amount of omega-3 fatty acids, which burn fats and promotes metabolism.


To successfully build your muscles, you need to find a way to help your body store more protein than it breaks down. Salmon has the ability to decrease the speed of the body’s breakdown of protein after working out. One reason for this is that salmon contains a high amount of omega-3 fatty acids. Also, it is packed with high quality protein which is essential for building muscles.


Beef, especially from grass-fed cattle, is rich in protein which makes it ideal for body building. It also contains vitamin B, cholesterol, zinc, and iron; all of which aid in the lean muscle building process and quickens it. Beef from grass-fed cattle contains linoleic acid, which is perfect for losing body fat.


Orange is one of the fruits that assist in the building of muscles. It provides both the strength to engage in workouts. It contains vitamin C which aids in fighting diseases, beta-carotenes which serve as antioxidants and magnesium which is essential for maintaining the blood pressure level.


It is no news that the muscles are made up of 80% water. This means any change in the water level of the body can significantly affect the muscle building process. Not only can it affect performance, it can increase functionality. Studies have shown that muscle growth occurs faster in people who drink lots of water. Therefore, staying hydrated before, during and after your routines will definitely produce desired results. Drinking a minimum of 2 cups of water during your meals will help your body function optimally.

Cottage cheese

It seems as if cottage cheese is specifically designed for lean muscle building. It contains a form of protein which digests slowly. When you consume full-fat cottage cheese, the level of amino acids in your blood will remain high for a longer period of time than it would for ordinary dairy protein. Cottage cheese is also rich in calcium, B12, and a lot of other nutrients needed for growing muscles.

Organic milk

Organic milk is a mixture of protein, fats, and carbohydrates; all of which you need to build lean muscles. What is more, it contains both the fast digesting proteins and the slow digesting ones; which means you can retain more protein during your workouts. Full cream milk contains saturated fat which increases testosterone levels in men; it improves the secretion of the growth hormone and mitigates muscle breakdown, which can easily occur during your muscle-building routine.


Mixed nuts are rich in monunosaturated fats and poly-unsaturated fats. They are also packed with zinc, potassium, vitamin E, protein, and so on. They contain a high amount of calories which is ideal for those who need to gain more weight before building lean muscles. Almonds contain alpha-tocopherol, which is the best form of vitamin E because it is easily absorbed into the body. However, you can snack on any kind of nut, including peanut butter. Natural peanut butter is recommended as it is made without added sugar and salts.

Olive oil

Olive oil is packed with monounsaturated fat which acts as an anti catabolic nutrient. Incorporating olive oil into your diet will ensure you are protected from muscle breakdown. It does this by lowering the level of sinister cellular protein in the body. This is the protein responsible for muscle wastage and weakness.


Apples contain polyphenols which increase muscular strength, prevent fatigue and increase endurance; all of which are ideal for muscle building.  Apples, like most other fruits and vegetables, are rich in vitamins that are essential for building lean muscles, such as vitamins C and E. They contain fibre, which aids digestion.


When building your muscles, you need to allow your muscles to recover and grow. The vitamins in these foods are packed with nutrients which will allow your body to function optimally. Simply pick your favourites and incorporate them into your diet.