Best Foods to Eat and Gain Muscle Mass
28 Sep

Best Foods to Eat and Gain Muscle Mass

What if I tell you that you can gain more muscles and possibly even retain them without spending all the time in the gym doing intense training? The secret lies in eating the right food.

If you are training hard but you are not paying attention to nutrition, then you are wasting time. In fact, you are even sabotaging your success. But if you want to become strong and build more muscles, ignoring nutrition is not an option. Take the time to stop and release how nutrition works and how it can help you gain mass. 

To get you started, these are the best foods a bodybuilder must consume to gain more muscles mass as well as strength:

Lean Beef

Consider this to be a staple food if you want to gain mass. It’s loaded with all sorts of nutrients including Iron, Zinc, and Vitamin B which are best for muscle growth.  Most of all, it provides the body with protein and amino acids that work with insulin for promoting muscle growth.

For those who are trying to lose, there is good news. If you take 3 ounces of lean beef, it will provide you the same amount of protein as 1 and a half cups of beans but half the calories. Isn’t it great?


These are one of the most underrated ingredients when it comes to building muscles. One cup of lentil contains 40 grams of carbs (slow digestion) and 18 grams of protein. It just takes 10 minutes for these long-shelf-life food to cook. If you looking to add some variety to your bodybuilding or muscle gain meal plan, this food deserves to be on the list. It’s the best! 

Skinless Chicken

We all know chicken is one of the excellent sources of protein, which is an essential ingredient for muscle maintenance and repair, weight maintenance, and bone health. Plus, there are so many ways to cook chicken so you won’t get tired of it at all. 

Cottage Cheese

Did you know that cottage cheese is pure casein protein? Don’t know what that is? This means it’s slow-digesting which makes a perfect ingredient for maintaining muscles. It’s also great for those who want to remain full without eating much.

Cottage cheese is rich in nutrients such as vitamin B12, and calcium. 


This protein-rich food is the best ingredient for muscle repair. It also contains minerals such as magnesium that can help the blood vessels relax and improve circulation. You will notice that once you have started taking quinoa, your strength and endurance have increased. 


We all know eggs are one of the best sources getting protein, vitamin D, Choline, good fats, and amino acids. Make sure you have them in breakfast every day whether it’s boiled, fried, scrambled or poached, or in omelet form. 

Whey Protein

Every bodybuilder or individual trying to build muscles takes whey protein. It’s one of the most popular supplements in the fitness industry. It is one of the most convenient sources of protein. Bodybuilders take them when they wake up and after a workout.

A scoop of whey protein in shakes or smoothies right after the workout not just gives you energy but is effective for muscle gain. Keep natural foods a source of high-quality protein and for a boost, take whey.

Fish or Tuna

When it comes to building muscles and gaining mass, omega 3 fatty acids shouldn’t go without mentioning. The best source of that is none other than fish. This essential nutrient is also effective in fat loss. It also helps boost the metabolism level and aid in fat loss.


Much like spinach, kale is great for boosting muscles. This green is packed with iron and other vital minerals which are great for muscle development. Iron also improves the circulation of oxygen to the muscles and helps repair them after a hard way of training. 

This ingredient will make you see a notable change in your muscle definition. Iron also improves endurance, allowing you to stand in the gym for more hours and get one step closer to your goals. Not to forget, this leafy green is also rich in Vitamin K which will come a long way in helping you fight inflammation. 


Oatmeal is rich in carbs and has low GI value. It is not just nutritious but has more fiber as well. It keeps you full for a long time so that you can lose weight successfully. Since it keeps on providing carbs, your muscles are preserved well.

Whole grains

Don’t forget whole grains from the list of healthy food for gaining muscles. They are great for the health and they provide energy. Some grains such as brown rice help increase the growth home levels which will ultimately help you develop lean muscles and gain strength.    

What Foods to Avoid When Building Muscles 

Eating goods in the right quantity provides your muscles with the right nutrients they need for recovering from the big workouts. For gaining muscle mass, you are not allowed to eat everything. There are a bunch of foods you must avoid or limit. Let’s have a look at them:


You must let go of unnecessary drinking. Alcohol negatively affects the ability of the body to build muscles. Try to cut down the intake and eventually quit because that’s what’s best for your health. However, there is no harm in drinking occasionally.


Just because your body needs calories, doesn’t mean you are free to consume all sorts of calories. What out the food you eat especially if it’s high in sugar, soda, sports drinks, ice cream, cookies, candy, cakes – all these foods with added sugar are not great for your health.

Fried Food

Eliminate fried food from your life. When consumed in excess it promotes inflammation. 


It is high time you introduce these power foods in your diet plan and don’t just rely on an intensive workout plan to gain muscles. In case you weren’t seeing results, maybe that’s the problem. 

See Also:

The Good and Bad of Taking Steroids

What Will Happen When I Take Steroids?