Despite our hurried lifestyles, there is a definite increase among Americans to embrace all that is natural including cosmetics, cleaning products, food, and weight loss & fitness systems. As far as muscle building, in particular, is concerned, countless individuals are still asking whether lean muscle gain is possible on a natural diet, free of supplements. The answer, in short, is yes. Unfortunately, artificial muscle-building supplements are being punted relentlessly in the media despite many of these supplements being found to have adverse effects. Creatine, for example, can increase the risk of testicular cancer among men by as much as 65% according to a study conducted by Brown University. In reality, Mother Nature can provide us with all the food sources that can help us build lean muscle mass we desire.

Grass-fed beef

Organic beef is excellent when it comes to building lean muscle mass due to its high protein content coupled with copious amounts of zinc, iron, B vitamins – all of which are crucial when it comes to muscle building. One pound of beef is also said to contain as much as 5g of creatine monohydrate which supplies our bodies with copious amounts of iron-pumping energy. Beef from grass-fed cattle boasts higher levels of conjugated linoleic acid (CLA) than grain-fed beef which also helps you shed fat while building muscle. The results of a 2016 study also indicated that certain nutrients, such as omega-3 fatty acids, are as much as 50% higher in organic meat than in conventionally raised versions. If you are looking for cuts of beef that offer the maximum muscle-building potential with the least amount of calories, opt for rounds or loins as they are usually very lean.

Eggs

Eggs are known as the perfect protein for a reason. Calorie for calorie, you require less protein from eggs to build muscle than you do any other protein source. Eggs have an astounding ability to boost lean muscle growth naturally and it isn’t just due to their protein contents. If you want to enjoy the full benefits eggs have to offer, you have to eat the yolk as well, despite people telling you it’s loaded with cholesterol. The cholesterol contained in eggs actually have the ability to lower the amount of bad (LDL) cholesterol in the blood that is often associated with atherosclerosis. Apart from being nutrient-dense, eggs are also extremely versatile and can easily be incorporated into a great variety of dishes ranging from omelets and sandwiches to soups and salads.

Spinach

Who would have thought that Popeye was right all those years when he ate spinach to help his muscles grow? The chemicals found in spinach have been found to aid in lean muscle growth by helping the body convert protein into lean muscle mass. Leafy greens like spinach are not only filled with iron and calcium but glutamine as well which is a potent amino acid that aids in muscle growth. It is also, rather interestingly, a decent source of muscle-building protein. A 70-calorie serving contains as much as 10 grams of protein. Spinach can be enjoyed wilted and drizzled with olive oil, or eaten raw in a crunchy salad - the possibilities are only limited by your imagination.

We owe it to ourselves, and the environment, to engage in natural practices as much as possible. By even making one small change at a time, like abolishing unnatural supplements in favor of natural food or using natural cosmetics, we are boosting our health and well-being substantially while considering Mother Nature’s welfare as well.