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Foods To Gain Muscle Mass

To build muscle, nutrition is as important as training. Though protein is a key macronutrient, you need to eat carbohydrates too, to replenish glycogen and avoid fatigue. 

Foods for muscles

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To support any training program, including resistance training, you must eat a healthy diet that includes vitamins, minerals, and healthy fats with proper hydration.


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Here are some muscle building foods that contain protein to help build muscle. Some also contain carbohydrates and fiber, while many others contain beneficial micronutrients.

Try these

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One boiled egg contains about 6.3 g of protein. Eggs also contain large amounts of the amino acid leucine which is essential for muscle synthesis and gain, as per research.


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Chicken without the skin is a great source of low fat protein. Chicken breasts are packed with protein and vitamin B. A meal with chicken and veggies is a must for muscle gainers. 


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This yogurt has high quality protein and also a mixture of fast-digesting whey protein and slow-digesting casein protein. You can add a carb rich fruit to this for a healthy snack.

Greek yogurt

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One cup of cottage cheese has 28 g of protein including a good dose of leucine, an important muscle building amino acid. Tofu, produced from soy milk, is a great source of protein and calcium.

Cottage cheese & tofu

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Around 150 g of almonds provides 15 grams of protein and large amounts of vitamin E, magnesium and phosphorus. Seeds are a suitable source of healthy fats, fibre, and minerals.

Nuts & seeds

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Beans and its varieties can be part of a diet for lean muscle gain. Popular varieties, such as black, pinto and kidney beans, contain around 15 grams of protein per cup with other several essential nutrients.


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Chickpeas are a great source of protein and carbs. They are best for people following plant-based diets and wanting to increase their muscle. 


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Peanuts contain a mix of protein, fat and carbs. A cup (150 g) serving contains 34 g of protein, 32 g of carbs and large amounts of unsaturated fat. 


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Quinoa is not just rich in protein (9–16 g per 100 g) but has a balanced amino acid profile with a high fibre content. It also has a range of vitamins and minerals. It is gluten free and rich in antioxidants. 


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