Foods That Build Lean Muscle |
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Often we relate muscle building to ‘bulking up’, but in fact developing muscle is the key to achieving long, toned limbs and a slimline figure.

While squats, lumberjack swings, lifting weights and the like will all help you achieve lean muscle mass, a lot of how quickly you tone up is down to your diet, too.

If you’re looking to get trim before your next holiday, take tips from Byrdie, who’ve called in the help of dietician Jenn Randazzo to determine the foods you should be munching on. 


Berries, Oranges, and Dates

Fresh wholefood fruits contain valuable phytonutrients and antioxidants, whilst also providing your body with easily digestible carbohydrate that’s needed immediately after a workout. These fruits are considered lower-glycemic fruits, so they’ll give muscles what they need without spiking your blood sugar. Try 1/2 cup of berries, one medium orange, or mashed dates on a piece of sprouted wholegrain toast, 20 minutes after a workout. 


Roasted Pumpkin Seeds, Cashews, Almonds

These nutrient-packed seeds and nuts are perfect on-the-go proteins that help keep you full yet energised and provide post-workout protein to rebuild muscle. For optimal portion and timing, munch on 1/2 cup of roasted pumpkin seeds or 1/3 cup of almonds or cashews, 45 minutes after a workout. 



The perfect addition to a smoothie, salad, tacos, or just eaten by themselves (maybe with a little salt and pepper), avocados help refuel the body while managing inflammation post-workout.


Muscle-Building Smoothie Recipe

Blitz up this muscle-building smoothie to maximise your results in the gym…

Black Forest Chocolate Smoothie
1 serving Vega Sport Performance Protein Chocolate
1 cup frozen cherries
1/2 frozen banana
2 tbsp raisins (soaked for 5 minutes in warm water, then drained)
1 1/2 cups cashew milk
1/2 cup ice
1 tbsp cacao nibs

1. Add all ingredients except cacao nibs to blender. Blend until mixed.
2. Stop blender, add cacao nibs, and lightly incorporate so nibs get mixed throughout.
3. Pour smoothie and top with additional nibs, raisins, and cherries, if you’re feeling fancy.
4. Enjoy!

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