Foods That Help with Lean Muscle Growth

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Besides improving our physical appearance and performance, there are many benefits to building and growing our lean muscles. Having lean muscle mass is critical for building strong bones, as well as for having a healthy and well-functioning body. Not only does lean muscle mass assist in weight control by boosting your metabolism, but it also increases strength, aids in our ability to heal, reduces the risk of injuries, and improves our quality of life. When we invest in our health through diet and exercise, we enjoy better sleep, have more energy, gain self-esteem, and also improve our emotional and mental health. To build lean muscle mass, not only is exercise important, but diet is also a key factor.

Dr. Grant Lisetor and our team at Greater Life Chiropractic in Charlotte have compiled a list of top foods to eat for lean muscle growth that are sure to get you on your way to a healthier body!


Boiled, poached, scrambled, fried, or served up into an omelet with your favorite ingredients, eggs are an excellent choice for gaining lean muscle mass. Eggs contain high-quality protein, include healthy fats, and are rich in amino acids and vitamin B.

Greek Yogurt

Containing up to 17 grams of high-quality protein and ready to serve with little to no prep, Greek yogurt is a great option for building lean muscle.  Served with fruit as a quick breakfast or enjoying it as a dip for an afternoon snack, it is not only filling but is also very tasty. One of the secrets to Greek yogurt is the mixture of fast-digesting whey protein and slow-digesting casein protein. The combination of the two types of protein has been shown to increase muscle mass.


Salmon is a great choice for building lean muscles, and it has a multitude of other health benefits. Rich in Omega-3 acids, high in protein, low in fat, and a great source of Vitamin D and B vitamins, salmon is the perfect combination of nutrients to make this a power food. Not only is salmon versatile, but it’s also appetizing and filling.


Quinoa is another excellent choice for building lean muscle mass. Although it’s not the first thing that comes to mind since it’s a carbohydrate rather than protein, it is a food that gives you the fuel you need to stay active. Foods with slow-to-digest carbohydrates can help provide the energy you need. Quinoa also has magnesium which is vital to muscle and nerve function.

Other Foods to Consider

Building lean muscle is a great goal to have. There are so many foods worth adding to your grocery list as part of a healthy diet. Whether you’re vegetarian, have food allergies, or are a picky eater, there are plenty of tasty foods to help you on your journey to greater health! Some more foods that are part of achieving this goal include the following:

  • Cottage cheese
  • Brown rice
  • Tuna
  • Pork tenderloin
  • Cheese
  • Oatmeal
  • Beans
  • Protein powder
  • Tuna
  • Tilapia
  • Cheese
  • Milk

In addition to improving your diet and exercising regularly, visiting your Charlotte chiropractor, Dr. Grant Lisetor, can assist you in your journey to a healthier you! Regular chiropractic care at Greater Life Chiropractic can offer significant health benefits for overcoming injuries, reducing illness, and simply living a greater life. Set up an appointment today to explore all the health advantages of chiropractic care!


Tinsley, G. “26 Foods That Help You Build Lean Muscle” Healthline Media, 2018, Jan.


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