If you are looking to build some hard and lean muscles for a better and healthier figure, you should already know that it doesn’t just take exercise and weights to do the trick. Nutrition is a vital factor to muscle – building, even if you are not looking to get the body of a wrestler, and would just like to gain a lean but firm build. While a balanced diet consists of carbohydrates, carbohydrates and vitamins and minerals, it is important to remember that amino acids build muscles, and amino acids are the building blocks of protein. Here are top 5 foods to build muscle for a firmer and leaner you:

Lean white meat: We could have put red meat first, but white meat is always healthier and contains less fat. White, lean meat can be found in turkey meat and chicken breasts. Notice how chicken breast is muscular and fibery? That’s the result you want for your muscles: more fiber, less fat.
Red meat: From time to time, eat red meat. It is high in b vitamins, zinc and iron to make really strong muscles.

Legumes and soy: Take a break from all that meat, and put some legumes and soy in your diet. Tofu is a great source of high protein, and you can prepare it in versatile ways. Legumes are a great source of protein, and of fiber.

Egg whites: Eggs, if no one’s ever told you yet, contain the highest biological protein. Biological protein simply means your body can use up this protein without having it to go through several bodily processes.

Avocadoes: These fruits, among all fruits, contain the highest levels of protein for a fruit. They help build mass while giving the body its supply of friendly fats, called monounsaturated fatty acids. These fats burn bad fats in your body and replace them with lean protein. Avocadoes are also a great fruit for your vitamin needs.