Top 10 Foods to Gain Muscle Mass

Top 10 Foods to Gain Muscle Mass


Nutrition plays a key role in muscle building. A diet with foods rich in healthy fat, complex carbohydrates and proteins can help you gain muscle mass.

Protein, in particular, is a crucial nutritional macro for anyone who wants to develop muscle quickly and easily but it’s also important you take foods that contain fat and carbohydrate. In this article, you’ll learn the top 10 foods you can consume to develop muscle mass.

  • 1.Kidney beans

Kidney beans as well other types of beans are super rich in fiber, protein and other nutrients including potassium. Athletes who want to build muscles quickly should consume kidney beans as well as on other types of beans to boost the process of gaining muscle mass.

1.Kidney beans

  • 2.Red meat

Red meat is a must for many bodybuilders and can be a great source of protein and iron. The disadvantage is that good red meat can be quite expensive. If you really want to build some muscles quickly, consider adding it to your diet.

2.Red meat

  • 3.Eggs

Eggs are high in protein, and they are one of the easiest forms of high-quality protein to prepare. They can be boiled or fried. Whole eggs can be a bit rich in fat, but if the total fat content in your diet is enough, then the yolks can be easily removed in order to remove much fat.


  • 4.Broccoli

Surprisingly, broccoli is an excellent food to stimulate muscle growth. It contains a multitude of nutrients that are involved in the production and maintenance of new cells and also have anti-estrogenic properties that can make your body more efficient when burning fat.

  • 5.Fish

There is a wide variety of fish, many of which have very high protein content and very low saturated fat. Fish are also rich in omega-3 fatty acids that help promote good heart health. Tuna, which is rich in protein, iron, and calcium, is very versatile and can be easily added in regular salad and pasta, is excellent in sandwiches. If you’re looking to build muscle mass with the help of the foods you eat, consume fish daily.


  • 6.Almonds

Almonds are certainly one of the best foods that help develop muscle mass. They contain carbohydrates and proteins that can help the body repair and build muscle and they are also a good source of vitamin E and magnesium. Vitamin E is a powerful antioxidant that protects against free radicals and helps you recuperate your muscles faster.


  • 7.Chicken

Although all types of birds contain large amounts of protein, the white meat of the chicken should be a must for someone trying to build muscle. Chicken breasts are often cheaper than good steaks of red meat and many types of fish but are high in protein and have very low fat.

  • 8.Legumes

These types of food are not only high in proteins but also contain high fiber levels, compared to other forms of plant food. They also contain large amounts of carbohydrates, which slowly release energy to your body throughout the day. They are important for building muscle mass.


  • 9.Nuts

Although this type of food is rich in fat, it is actually good for bodybuilders. It is ideal to eat nuts in their natural state. Because of the healthy fat and protein in this food, it helps to build muscle mass.


  • 10.Yogurt

Yogurt is an ideal combination of protein and carbohydrates. In addition, yogurt contains bacteria that improve the health of your intestinal system. Yogurt is one of the many foods you can take to boost the process of building muscle mass.

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5 thoughts on “Top 10 Foods to Gain Muscle Mass

  1. Zahira Flórez Villa says:

    Red beans are precious allies for the health of the body. They contain minerals and trace elements such as potassium, zinc, molybdenum and iron.
    Everyone should definitely include beans in their healthy diet.

    • Tito Rabat says:

      Absolutely with you, also, thanks to the presence of iron, are valuable for those suffering from anemia and for all people who, for some reason, are potentially in short supply, such as vegetarians and vegans.

  2. Marieke Braams says:

    What if I tell you that yogurt is not a healthy product at all?

    It does not make you lose weight, has no significant effect on calcium and bone density and does not enrich the intestinal bacterial flora.

    On the contrary, especially when it is sweetened, it can bring problems.

    • Peter Løvstrøm says:

      Yogurt is one of the foods that typically falls within slimming diets. And with reason: light, with few calories, this dairy product is an important source of proteins that stimulate the metabolism, it is satiating and very digestible. Not all yogurt, however, is good for your diet and health, some hide pitfalls, in the form of simple and fat sugars, which can only be identified by learning to read nutritional values on the labels.

    • Tito Rabat says:

      Who eats yogurt every day, is thinner than those who consume only one every now and then. This is confirmed by some research published in the International Journal of Obesity, which state that consumption of one yogurt a day is associated with a lower fat mass index, a lower weight accumulation and therefore a thinner waistline. The simplest and safest choice is that of a natural whole white yogurt. Thanks to the presence of enzymes that promote digestion, preventing fermentation and swelling, this food does not weigh on the intestine, rather it is quickly disposed of and deflates the stomach. In addition, it contains calcium, a mineral that promotes the disposal of fats, and vitamin B12, which fights nervous hunger. The presence of fats and proteins is what gives the satiating effect to the whole yogurt, while in the “light” versions this effect is lost.

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