Strength training and regular cardiovascular exercise is an essential part of preserving and enhancing your lean muscle mass as you age. Of course, eating a healthy, well-balanced diet is also essential for promoting lean muscle. However, there are some foods that men and women looking to build lean muscle can add to their diet that may help speed up the process.
Soy Protein
Foods that contain soy protein like tofu, edamame and soy milk helps build and maintain muscle mass and lean body tissue, according to Now Foods and Amy Kosowski, M.S., LDN. Foods rich in soy protein also contain antioxidants which may help to counteract exercise-induced oxidant stress on bones and joints, which is common among runners and endurance athletes. Try substituting baked tofu instead of lean meats like turkey and chicken, or add a bit of raw tofu to salad for lunch. Steamed soy beans make an excellent pre-workout snack as well since they are packed with high-levels of protein.
Tuna
Tuna is one of the best foods you can eat to build lean mass because it contains 20 percent more protein than other fatty fish and is rich in essential oils, unsaturated fats and omega-3 fatty acids, according to Muscle and Strength. Fresh tuna has more nutrients than canned tuna, but canned tuna eaten in moderation can be part of a quick, easy-to-prepare meal before or after a workout or on a busy day where you don't have a lot of time to prepare food.
Egg Whites
Egg whites are commonly referred to as the "perfect protein" according to Now Foods Kosowski because they contain all essential amino acids and are readily available for consumption in many parts of the world. Egg white protein also contains no fat or cholesterol, which is why it is used as a standard reference for scientists and nutritionists with regards to protein-rich foods. Try eating egg whites with whole grains in the morning or with fresh green vegetables like spinach or kale.
Chicken
Chicken is a very common protein for bodybuilders, athletes and fitness enthusiasts because it is high in protein, low in fat and is readily available in markets and grocery stores almost all over the world. According to Recipetips.com, a boneless, skinless chicken breast has only 120 calories, 1.5 g of fat and 24 g of protein per 3 oz. serving. Compared to 90 percent lean ground beef, which has 210 calories, 11g of total fat and 27 g of protein, chicken is clearly the smarter option for those looking to build lean muscle.
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