Want to learn how to build lean muscle mass just by eating certain food combinations? We’re told by the experts to eat more proteins and reduce your carbs and fat intake to build up lean muscle mass and strength.
The human body will not thrive on these macronutrients alone. We also need micronutrients – vitamins, minerals and trace elements – to ensure our metabolism is working at its best.
For this reason, there are specific food combinations found to be effective in achieving your goals faster. These combos are not only rich in macronutrients. They also contain micronutrients.
How to build lean muscle mass using these combos
Together, these two nutrient types work in improving your strength and I will show you how to build lean muscle mass just by eating these. For great results, these combos are best eaten an hour before and/or after a workout.
Learn how to build lean muscle mass with these 10 delicious food combinations:
1) Oatmeal and Egg Whites
Oatmeal and egg whites are the top food combo among bodybuilders. Both foods are rich in proteins and amino acids, but zero sugars. Oatmeal is also packed with fiber.
As a Combo: The addition of egg whites allows for the faster digestion of proteins. Because both foods have no sugar content, they keep blood sugar levels at normal levels. This prevents blood sugar spikes that have a bad effect on weight control.
Preparation: Cook your oatmeal and add egg whites to give it a creamy, fluffy texture. To taste, add stevia herb or cinnamon.
2) Almonds and Dates
Almonds and dates are the main ingredients found in energy bars. Dates are packed with B vitamins, potassium and magnesium. It also contains sugar that is easy to digest, making it a great source of energy.
Almonds contain high levels of protein and healthy fats.
As a Combo: The healthy fats and proteins in almonds help in slowing down the digestion of sugar in dates. This gives you a slow and sustained source of energy for your workout.
Preparation: Eat one to two dates in 1 to 2 tbsp of raw almond butter. You can also make homemade energy bars with almonds, dates and vanilla flavour.
3) Banana and Peanut Butter
This is one of my favourite combos.
Bananas contain natural sugars and fiber that provide you with energy. It is also rich in potassium and magnesium which keep your muscles pumping.
Peanut butter is rich in proteins that are needed to build and repair muscle mass. B vitamins help in building muscle strength by increasing hemoglobin production. Hemoglobin is the substance that brings blood, oxygen and other nutrients to the muscles.
As a Combo: Peanut butter protein and B vitamins extract the carbs from bananas. Thus it provides your muscles with energy during weight lifting and other vigorous exercises.
Preparation: Prepare a smoothie by mixing half a banana with 1 tbsp of natural peanut butter. Add vanilla flavored protein powder and ice. Never use processed peanut butter which is high in sugar and hydrogenated oils.
4) Spinach and Tomatoes
Spinach and tomatoes are rich in proteins, B vitamins (B6 in particular), and potassium. These nutrients boost your energy levels and blood pressure. If you want to know how to build lean muscle mass, this is the another great combo.
As a Combo: The vitamin C in tomatoes aids in the rapid absorption of non-heme iron in spinach. This leads to greater hemoglobin production and faster delivery of nutrients to the muscles.
Preparation: Prepare a tasty salad with spinach and tomatoes. Add a rich protein source like baked salmon. You can also cook this combo together with a whole egg or two egg whites and broccoli.
5) Lentils and Barley
Lentils and barley is a great muscle-building combo because they share the same nutritional content. They both contain proteins, B vitamins and minerals (magnesium in particular).
As a Combo: They are digested very slowly by the body, allowing for sustained muscle growth. They also contain anti-inflammatory properties which prevent the soreness and aches during a workout.
Preparation: Cook red split lentils and barley in stew or vegetable soup. Prepare them as a pilaf dish and toss it in with your favorite salad.
6) Oats and Chia Seeds
Chia seeds are rich in protein, healthy fats, iron, zinc and magnesium which are needed in muscle building. Oats contain high amounts of fiber, calcium, iron, magnesium, and potassium.
As a Combo: Oats and chia seeds maintain blood sugar levels. They also contain anti-inflammatory substances that reduce the aches and pains in the body.
Preparation: Try out many yummy overnight oat chia seed recipes for a nutrient-packed treat.
7) Quinoa and Salmon
Salmon and quinoa are rich sources of protein and iron. In addition, quinoa contains complex carbs that provide energy for building strength and lean muscle mass. It also maintains blood sugar levels and controls weight.
As a Combo: Salmon is rich in healthy fats that aid the digestive system in absorbing essential trace elements in quinoa. These foods also boost the release of anti-inflammatory substances that make post-workout recovery faster.
Preparation: Prepare a bed of half a cup of quinoa and put a 4-ounce filet or oven roasted salmon on top. Add your favourite veggies like kale and spinach and a dash of seasoning to taste.
8) Almond Butter and Sweet Potatoes
Both sweet potatoes and almond butter contain high large amounts of complex carbs, proteins, fats, and iron -this is how to build lean muscle mass. They are also rich in potassium and magnesium that reduce inflammation in the muscles.
As a Combo: Sweet potatoes contain antioxidants (Vitamins A and C in particular) which are digested faster thanks to the healthy fats in almond butter. This also leads to greater blood flow and lower blood pressure levels.
Preparation: Slice a pre-cooked sweet potato in half. Spread each half with 1 tbsp of raw or dry roasted almond butter.
9) Greek Yogurt and Blueberries
Both blueberries and Greek yoghurt are rich in proteins and fiber that will build lean muscle mass and strength. They also contain antioxidants that promote higher energy levels and reduce the body aches of a workout caused by inflammation.
As a Combo: The fiber and sugars in blueberries aid in the faster delivery of Greek yoghurt proteins to the muscles. The carbs in blueberries also improve the way by which Greek yoghurt proteins are processed in the muscles.
10) Hemp Protein and Berries
Berries are packed with natural sugar, fiber and Vitamin C. Hemp protein is rich in proteins and iron.
As a Combo: The Vitamin C in berries allows for an efficient delivery of hemp proteins, amino acids and iron to the muscles. The vitamin also reduces inflammatory reactions in the body. In addition, the combo promotes faster blood flow to the muscles and brain, which helps in improving mental focus. It also maintains blood pressure.
Preparation: Make a yummy smoothie with berries and hemp seed protein. You can also add energy-boosting raw cacao and banana. Or you can just put frozen berries in a cup with hemp protein mixed in.
There you have it! Now you know how to build lean muscle mass with these 10 food combinations. My personal favourite is bananas and peanut butter. It makes for a great snack and tastes great. If you liked this article, share it with your friends and family! Spread the love!