Spinach is also one of the best lean muscle foods that help build strong, ripped muscle. Researchers at Rutgers University (2008) found that the phytoecdysteroids present in spinach help increase muscle growth up to 20 percent.
Also, the calcium in spinach helps relax the muscles to prevent cramping during training. Plus, it is high in iron content that is important for muscle building.
This green vegetable also contains l-glutamine and amino acids that are important for efficient muscle contractions. Plus, it helps increase your metabolism rate, boost your energy level and burn more fat.
To maximize nutritional value and help build muscle, have raw spinach juice or salad. You can even lightly steam the leaves and use them in sandwiches.
Flaxseeds contain many nutrients that are important for losing body fat and building muscle. Flaxseeds are one of the best plant sources of healthy omega-3 essential fatty acids, which help reduce inflammation. Reducing inflammation in the body is important when building muscle. This means the muscles will not be sore after intense workouts and the body will be able to heal muscles faster.
Plus, they are rich in fiber help boost energy and increase stamina. They are also a source of complete protein, containing all the essential amino acids that your body requires.
Grind the flaxseeds to get the most benefits out of them. Take one tablespoon of ground flaxseeds with yogurt or milk before going to bed. Flaxseeds can also be eaten in salads, cereals, soups, smoothies and protein shakes.