In order to stay fit and get lean, you need to eat right.. That means a well-balanced diet containing whole grains, fruit, vegetables, healthy fat, lean meat, and low fat dairy. But if you want to build lean muscle, you also want to include a healthy dose of branch chain amino acids (BCAA). Although that may make you think of taking a supplement, you can actually get everything you need just by eating the right foods.
BCAAs include valine, leucine, and isoleucine. These are three of the nine essential amino acids you must obtain from food, because your body cannot produce them. These amino acids promote protein synthesis in muscles and help reduce exercise-induced muscle damage. Here are 10 healthy recipes that are super easy to whip up. Each contains a nice amount of BCAAs.