How to Build Lean Muscle in 15 Days?

How to Build Lean Muscle in 15 Days?

16-03-2018   |   Posted By: Chhavi   |   3658 View(s)

Hitting the gym has become a trend these days. Everyone wants to have a physique that is envied by others. While it is true that gym training helps people build lean muscle mass, however, one must not forget that a healthy diet plays a pivotal role too in muscle building. There are some foods that stimulate the process of muscle building and help people gain muscle mass faster. Want to know ‘How to Build Lean Muscle Mass in just 15 days?’ Here are some top foods to build muscles quickly.

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How to Build Lean Muscle Mass?

The healthiest and best way to build muscle is to eat a nutritious diet. Below is a list of super foods that help people build muscle quickly.

1. Almonds

Almonds contain vitamin E, fibre and protein which are very good for muscle building. Almonds are loaded with antioxidants that help fight free radicals and recover faster after performing the workout. Furthermore, almonds also keep people energised. Consume one to two servings of almonds daily to gain muscle mass.

Almonds

2. Eggs

Eggs contain amino acids and high-quality proteins that are required for muscle building. Gym trainees are recommended to eat up to 5 boiled eggs daily. Eggs are a healthy source of calcium too which keeps the bones healthy. Add eggs to your breakfast and build muscle in no time.

Egg Mask

3. Chicken Breast

Another amazing food to get lean muscle is chicken breast. Chicken breast is loaded with protein which helps repair muscle tissue and other cells damaged during workout and training. Protein is known as the building block of muscle, and hence you must add chicken breast t your diet. Chicken breast also contains other nutrients essential for bodybuilding such as niacin, iron, selenium, vitamin B6 and zinc which makes it one of the best foods for muscle building. You can have baked, roasted or grilled chicken breast. But, make sure to eat it without the skin.

4. Flaxseed

Flaxseed is loaded with plenty of nutrients that are essential for building muscles. Also, flaxseed is rich in omega-3 fatty acids which relieves inflammation. They are a healthy source of protein, amino acids and fibre- all of which are required to build lean muscle mass. So, how to build lean muscle? Just, add flaxseed to your diet. Take one tablespoon of ground flaxseeds with yoghurt and milk before going to bed. You can also add flaxseed to your protein smoothies, soups, cereals and salad shake.

Health Benefits of Flaxseeds

5. Milk

Milk contains two high-quality proteins- casein and whey. Both of these proteins are required for building lean muscle mass. Milk is also rich in vitamins, minerals, fats and good carbohydrates that are needed by the body to build muscles. Furthermore, milk is an electrolyte and helps replenish what is lost in sweat during an intense workout and keeps your body hydrated. Drink a glass of milk on a daily basis to build muscle and stay healthy.

 

6. Oranges

How to build lean muscle? Just grab an orange and cherish the taste of this delicious tangy fruit. You will be amazed to know that orange does not help build immunity but also helps in building muscle mass. Orange contains vitamin C and healthy antioxidants that help lower blood pressure and fight off diseases. Drink a glass of fresh orange juice daily to keep your immune system strong and your muscles healthy.

fresh-orange-juice

7. Legumes

If you want to build muscle, you must include legumes in your diet. Legumes are an excellent source of protein, fibre and complex carbohydrates that help build and maintain muscle strength. The fibre present in legumes helps in the absorption and use of nutrients in the body. They also contain complex carbohydrates which provide energy to workout. Some of the types of legumes include kidney beans, navy beans, black-eyed peas and chickpeas.

8. Spinach

Spinach contains amino acids and I-glutamine that are essential for efficient muscle contractions. Eating spinach on a regular basis helps boost metabolism rate, increase energy level and burn more fat. If you want to maximise the nutritional value of spinach, have raw spinach juice or salad.

Spinach Salad

9. Sweet Potato

Sweet potato is loaded with fibre, potassium and vitamins which are good for bodybuilding. Sweet potatoes are rich in complex carbohydrates that help replenish glycogen stores after an intense workout.

 

Furthermore, they are packed with vitamins B6, C, E, D, iron, copper, magnesium and carotenoids that are essential for muscle building. Fibre-rich foods help suppress appetite, burn fat and improve digestion. So, add sweet potatoes to your diet because they contain plenty of fibre.

Quick and Effective Ways to Speed Up Muscle Growth

10. Oats

Oatmeal has a low glycemic index value and is a good source of carbohydrates which makes it one of the best foods for muscle building. Those who want to lose fat and build muscle are advised to take a low-GI diet because it boosts fat loss, decrease hunger, increase satiety and contains more nutrients. The low glycemic index (GI) value of oats makes it an excellent food to build lean muscle mass. So, eat a bowl of oats on a daily basis to gain muscle mass.

These were some superfoods for muscle building. Eat a healthy diet, sleep well, avoid stress and hit the gym to build muscle.

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