Nutrition for building lean muscle

2 Beets

A good source of betaine, also known as trimethylglycine, this nutrient not only enhances liver and joint repair, but also has been shown in clinical research to increase muscle strength and power.

Beets also provide an NO boost which can ehance energy and aid recovery.

3 Brown Rice

A slow-digesting whole grain that provides you longer-lasting energy throughout the day, and during workouts. Brown rice also can help boost your growth hormone (GH) levels, which are critical for encouraging lean muscle growth, fat loss and strength gains.

Brown rice helps boost your growth hormone (GH) levels

6 Cottage Cheese (Organic)

Rich in casein protein, cottage cheese is a great go-to protein source, especially before bed.

Casein protein is the slowest-digesting protein you can eat, meaning it prevents your muscles from being used as an energy source while you fast during the night.

7 Eggs

Eggs are known as the perfect protein, but their ability to boost lean muscle and strength gains isn't due to just the protein alone. It gets a lot of help from the yolks, where the cholesterol is found.

If you're worried about your cholesterol shooting up from eating the yolks, cholesterol from eggs has been shown to decrease the amount of LDL (bad) cholesterol particles associated with atherosclerosis.

Eggs are known as the perfect protein.

8 Milk (Organic)

Contains both whey and casein and is rich in the amino acid glutamine. Organic milk has about 70% more omega-3 fatty acids than conventional milk.

9 Quinoa

A complete protein in addition to being a slow-digesting carb, quinoa has been linked with an increase in insulin-like growth factor-1 (IGF-1) levels, an important factor associated with lean muscle and strength gains.

10 Wonka Pixy Stix

These contain dextrose, meaning this carb doesn't even need to be digested - it literally goes straight into your bloodstream, getting those carbs straight to your muscles for the fastest recovery possible after workouts.

11 Spinach

A good source of glutamine, the amino acid that is important for lean muscle growth.

Spinach is a good source of glutamine, the amino acid that is important for lean muscle growth.

12 Apples

Other research also shows that these polyphenols can increase fat burning as well. That's why it's a good idea to make apples a pre-workout carb source.