Top 10 foods for lean muscle

Steak

You knew it’d stake out the top spot. Cow makes the cut over other meats for its hefty creatine content: a nutrient that lifts your strength.

Peanut butter

Our favourite snack filler is here for its biotin. This vitamin helps you convert carbs into energy, so you can pack more weight on the bar.

Spinach

Rich in nitrate, the leaves supply your muscle cells with oxygenated blood, keeping them better fed than Steve Bruce at a barbecue.Read More »»