Fitness nutrition is equally as, if not more, important than time spent in the gym. All those hours dedicated to training could be wasted if you are not getting the correct nutrition in your diet. Your body needs the right amount of calories and nutrients in order to increase its muscle mass and so UFC Gym has listed 6 foods that will help you build lean muscle.

Muscles are a sign of strength and a vital part of having a fit, toned physique. Lean muscle is the concept where muscle is developed and not obscured by a layer of fat.  Building muscle will give you a leaner figure, burn fat and promote weight loss. Below are 6 foods that, as part of your daily diet, will help develop lean muscle.

Lean Beef

Lean beef is rich in iron, zinc, B vitamins and protein, which is essential for muscle growth. It also contains high levels of amino acids that promote muscle regeneration and stimulate red blood cell production.

Skinless Chicken


Photo: CNN

Chicken is a high quality protein that is extremely beneficial for muscle maintenance and repair. The great thing about chicken is that is easily accessible and can be prepared in many different ways so that you don’t get bored of it.


Eggs are high in protein and contain nine essential amino acids, choline, healthy fat and vitamin D. They are incredibly quick and easy to prepare and the choice of dishes is endless. Additionally, some studies have shown that people who eat eggs for breakfast are less likely to overeat during their day.



Photo: Funcityseafood

Salmon is low in fat and has high levels of protein and omega-3 fatty acids. Omega-3 fatty acids help with fat loss, makes sure your metabolism is functioning efficiently and fights inflammation which aids in muscle recovery. Salmon also contains monounsaturated fats that are great for your heart.

Cottage Cheese


Photo: telaventiphotography

Cottage cheese packs 14g of protein into just half a cup. It is also high in casein protein which is released slowly and takes hours to break down, keeping you full for longer and, due to its high calcium content, is beneficial for bone health. Cottage cheese makes a good snack as it is convenient, ready to eat out of the container, and can easily be made more interested with the addition of fruit or nuts.


Oysters are not the first thing that comes to mind when people think of foods that help build muscle, especially since they are low in protein.  However, oysters have a high mineral content and contain more zinc than any other food. Zinc is essential for immune function and protein synthesis, making them a favourite among the bodybuilding community.

The nutritionists at UFC Gym Vietnam are dedicated to finding the right diet to suit your individual needs so come in today for a consultation!

Lauren Wu - Calipso

Find out more about UFC Gym Vietnam:

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