Lentils Overview
Lentils are a nutritional powerhouse providing substantial plant-based protein, fiber, and iron. They're budget-friendly, versatile, and support heart health and digestive wellness.
Why Lentils Helps With Muscle Building
Building muscle requires more than just lifting weights—nutrition plays an equally crucial role. The right foods provide the protein for muscle synthesis, carbohydrates for energy, and micronutrients for recovery and hormone optimization.
Lentils Nutrition Facts
Per 100g (cooked, boiled)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 116 | — |
| Protein | 9g | 18% |
| Total Carbohydrates | 20.1g | 7% |
| Dietary Fiber | 7.9g | 28% |
| Sugar | g | — |
| Total Fat | 0.4g | 1% |
| iron | 3.3mg | 18% |
| potassium | 369mg | 8% |
| folate | 181µg | 45% |
GI: 32 ()
Key Nutrients in Lentils for Muscle Building
Protein
9gSupports muscle building by providing essential protein
Best Ways to Eat Lentils for Muscle Building
Pro Tip:
For optimal muscle growth, aim for a moderate calorie surplus of 300-500 calories above maintenance. This supports muscle synthesis while minimizing excess fat gain.
Lentils Health Benefits
- Excellent plant protein source
- Supports heart health
- Aids digestive health
- May help control blood sugar
- Supports healthy pregnancy (folate)
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