14 Great Lean-Muscle Building Foods

Do you want to have great looking, lean muscle and you think the things you eat can help you get there? Then you are right! Food has a big impact on your body and the following 14 commonly available ingredients can help you reach your goals faster:

1. Beets

This ingredient will not only support your joint and liver health, but will also increase the muscle strength and power. It’s a great source of trimethylglycine, commonly referred to as betaine.

Beets are also an aid in your body recovery and can enhance your energy by providing a decent NO boost.

2. Beef From Grass-Fed Cattle

If you’re a meat freak, then you’ll be happy to know that beef plays an important role in building lean muscle, due to its high protein content, zinc, iron content, B vitamins and cholesterol.

If possible, when picking the beef, go for grass fed cattle beef, that is proven to have higher levels of CLA (conjugated linoleic acid) than beef raised in other conditions. This type of beef will give you a great boost in building lean muscle and shedding body fat.

3. Oranges

Oranges should be eaten before workouts, to help you boost endurance, strength and muscle growth. Be careful not to eat too many, to avoid stomach problems during your workouts.

4. Brown Rice

This whole grain will get digested slowly inside your body, providing longer lasting energy all day long, especially during tiring end explosive workouts.

brown rice

5. Cottage Cheese

Looking for an ingredient rich in protein, that can be eaten before bed? Then cottage cheese is exactly what you need. It’s rich in casein protein and one of the best go-to protein sources.

Casein protein prevents catabolism while eating late at night, because it is the slowest-digesting protein that you can eat. (To avoid overeating during the night, check out these tips).

6. Cantaloupe

Cantaloupe has a low fructose content and is one of the very few fast-digesting carbs available on the market. This makes this type of melon a great carb source to have right when you wake up in the morning after a long night of eating and one of the best fruits to eat after each workout.

7. Organic Milk

Milk has casein and whey and is rich in the amino acid glutamine. You will find 70% more omega-3 fatty acids in organic milk than in conventional milk.

8. Eggs

You’ve probably heard already that eggs are the perfect protein, but protein isn’t the only thing that makes them great in boosting strength and lean muscle creation. It also gets help from the cholesterol found in the yolks.

hard boiled eggs

9. Spinach

Popeye knew his vegetables. To get great levels of glutamine, an amino acid that is very important to lean muscle growth, you NEED to eat spinach. Eat it as fresh as possible to get the best results.

10. Quinoa

Quinoa is at the same time a slow-digesting carb and a complete protein, making it the perfect combination for muscle growth. It is linked to an immediate increase in insulin-like growth factor-1 levels (IGF-1. as it is called by professionals).

11. Greek Yogurt

Like most types of yogurt, Greek yogurt is also made from milk. What makes Greek yogurt better is the fact that is has fewer carbs (around 10 grams per cup) and more protein (close to 20 grams per cup) than other types of yogurt that will usually have around 15 grams of protein and 15 grams of carbs per cup. It also contains high amounts of casein protein.

12. Apples

If you’re eating apples, then you should expect to train harder and longer. Some specific polyphenols in apples will help you to prevent muscle fatigue and increase muscle strength.

These polyphenols, as research points out, can also increase fat burning. That’s why you should consider making apples a go-to pre-workout carb source.

13. Wheat Germ

Rich in selenium, iron, zinc, B vitamins and potassium, with a good amount of glutamine, arginine and branched-chain amino acids (BCAAs) and high in protein and fiber, wheat germ is an ingredient you should incorporate daily in your diet, if possible.

It is a great source of slow-digesting carbohydrates and a quality protein that goes perfectly before any type of workout.

14. Ezekiel 4:9 Bread

Ezekiel bread is advertised as made only from organic sprouted whole grains. This makes the bread a complete protein, that contains all 9 amino acids that your body needs but can’t product on it’s own (the ones important for muscle growth)

What Is Clenbuterol And What Are its Side Effects?

General information about Clenbuterol

You’ve probably already heard about Clenbuterol. It is a drug that belongs to a category known as beta2-agonists. These drugs are known to cause dilation of bronchial muscles. The products that belong to the beta2-agonists category are known to help with asthma treatment.

Clenbuterol isn’t only used for the treatment of illnesses, it has become a go-to supplement for people that want to lose weight. This happens because of its incredible effects on fat reduction and general muscle growth.

If you want to find out more about the side effects, safety, and usage of this drug, then continue reading this article.

Clenbuterol usage

Tread lightly with this medication, because it isn’t approved for human usage just yet. Clenbuterol has only been approved by the FDA for airway obstruction treatment in horses, and only in liquid form.

Want a natural supplement approved by the FDA and with the same positive effects on your muscle mass? Then try Clenbutrol by Crazy Bulk.

Clenbuterol is available by prescription, but only for asthma treatment and only outside of the United States. It is rarely prescribed for the treatment of chronic obstructive pulmonary disease, or COPD.

Although people refer to clenbuterol as an anabolic steroid, you should know that this drug isn’t really a steroid, it just has properties similar to steroids, like promoting weight loss and muscle mass growth. This is why it has been used to increase the amount of lean muscle in livestock.

The drug can still be found in the meat of livestock after it has been butchered, and this has led to illness in Europe and Asia. Because of this, the United States and Europe monitor tissue samples from livestock in order to detect the presence of clenbuterol.

Clenbuterol is also a precursor substance in some street drugs like heroin.

Weight loss, muscle gain, and performance enhancement

People that have used clenbuterol have observed both an increase in muscle mass and a reduction of their body fat. This substance will continue to give effects to the body for up to six days after consumption and it will remain detectable in blood and urine for even longer. All of these attributes make it a great supplement for almost instant weight loss and athletic performance improvement.

At some point, after using it for weight loss or athletic performance, people will go to anabolic steroids for even faster results. This, of course, isn’t something we recommend.

There have been studies made to show the efficacy of clenbuterol for physical performance and weight loss in humans, but these are still very limited. Studies in animals and livestock on the other hand are enough and show some common results:

  • A reputable study in horses found that clenbuterol can change the metabolism and the expression of genes related to muscle components and fats if used for enough time.
  • Muscle growth will occur at the expense of fats, as shown in studies in livestock. This process is commonly referred to as repartitioning.
  • In mice and rats, clenbuterol has managed to stimulate muscle growth while also repairing damaged muscle tissue.

Clenbuterol is listed on the World Anti-Doping Agency’s (WADA) Prohibited List, despite there being very few studies and minimal evidence to indicate that it has connections to physical performance enhancement.

Clenbuterol has noticeable side effects

Clenbutrol Official Page

Try clenbutrol, a natural alternative to clenbuterol, for no side effects and the same results

When poorly used or overused, clenbuterol can have negative side effects on your body. Among these are:

  • electrolyte imbalance
  • anxiety
  • tremors
  • chest pain
  • heart palpitations
  • rapid breathing
  • increased heart rate

Two poison control centers have created studies showing that 11 of the 13 cases of adverse reactions to clenbuterol were due to the usage of this drug in bodybuilding or weight loss.

Dosage and administration

If you plan to take the drug to control your asthma symptoms, then the recommended dosage is 0.02 to 0.03 mg/day. You will find this medication in inhaler form or tablet form in most pharmacies, as an asthma treatment. Use this asthma treatment as many times as needed rather than keeping an eye on the recommended dosage, if prescribed by your doctor. This means that you should use it as any other bronchodilator.

People that use clenbuterol for performance enhancement and weight loss, will usually acquire it in tablet, liquid, or injection form. They will usually take anywhere from 0.06 to 0.12 mg/day, up to 4 times more than the recommended dosage. This is the primary reason why the side effects will occur.


Remember that you can’t acquire clenbuterol legally in the United States, because it isn’t approved by the FDA for human usage. If you live outside the US, you can get the drug to treat your COPD or asthma. The medication is commonly used for athletic performance enhancement or weight loss.

Clenbuterol is on the World Anti-Doping Agency’s (WADA) Prohibited List. If you test positive for the usage of this drug you can be disqualified from participating in professional competitive sports.

YOu can experience negative side effects if you overuse or misuse clenbuterol.

It is very important to strictly follow the dosage guidelines and only use clenbuterol as prescribed by your physician.