Building muscle can be tricky business, especially when you have a body that’s particularly good at growing fat instead. If this is an issue you struggle with, the most important place to start making changes is in your diet.
Eat These, Get Lean
While there’s a wide variety of foods to choose from that promote muscle growth, here we want to share with you the best foods for lean muscle growth rather than fat and muscle growth. Here are ten of our top picks to build muscle while keeping the fat off.
8. Skinless Chicken
Grilled, not fried. As any fitness buff will tell you, what you want is a low-fat, high-protein, nutrient-dense food for lean muscle growth. Skinless chicken fits the bill with nutrients like iron, vitamin B-12, and zinc.
7. Grass-Fed Lean Beef
You know what they say: you get what you pay for. Although grass-fed beef is going to be more expensive, know that you’re paying for nutrients that aid in that much more muscle growth. Go for 90-95% lean beef. You’ll still get the tastiness from fat, but you’ll avoid growing that pudge.
6. Light Tuna
Save cash and calories by going for that canned light tuna. Skip the oil and buy tuna canned with water rather than cheap, unhealthy oils. Tuna is a great source of protein, and it’s got the B-vitamins that encourage muscle growth that much more.
5. Fat-Free Dairy Products
You’ll often hear that dairy products like cottage cheese and Greek yogurt are great for muscle gain. This is true, but if you want lean muscle rather than muscle and fat, opt for fat-free dairy products to keep your calorie intake low and your protein intake high.
4. Egg Whites
Ever wonder why so many people are going for the egg white omelet instead of just getting the full thing? Here’s one reason why: eggs are high protein and chockfull of nutrients, but the yolks contain 5 grams of fat.
For a fat-free option, just go for the whites. Not so good at getting the yolk out? Hard-boil your eggs and it’ll pop right out.
Lentils are one of our favorites, because they’re a true super food. Lentils are low in fat but rich in protein and nutrients, including dietary fiber. On their own, lentils aid in a lot of muscle growth, but they also help keep your appetite down, as the fiber makes you feel full.
2. Whey Protein
There’s a reason so many fitness buffs love it. Whey protein is low-calorie and high-protein. It fills you up.
And it’s often packed with nutrients known to stimulate muscle growth like BCAAs and glutamine. The overall health benefits are wild.
If you’re looking for a great plant-based source of protein, look no further. There’s a reason quinoa is all the rage these days. Quinoa is high-protein, low-fat, and nutrient-packed.
Like lentils, quinoa is a great source of fiber that makes you feel full so you don’t overeat.
Although you need a dash of healthy fats in your diet, a lot of protein-rich foods are also teeming with too much fat. Try out these 8 to avoid going over your fat intake while getting lean and fit with nutrient-rich protein.
Did we miss any of your high-protein, low-fat favorites?