Foods to gain muscle mass


Foods to gain muscle mass are as important as exercise in building a stronger body. If your goal is to strengthen muscles, you must challenge your body through physical activity while supporting it with proper nutrition.

Discover what nutrients can not be lacking in your diet and what are the best foods to gain muscle mass, both of animal origin and those suitable for vegetarians and vegans.

Diet and muscle mass

Muscle mass

There are many foods to gain muscle mass. Many of them are rich in protein. Proteins are key, as they help your muscles recover and grow after training.

But training to gain muscle is a very demanding job for the body, which is why protein is not enough. Carbohydrates and fats are also necessary. These play a very important role in the diet of athletes due to their injection of energy.

In the following list you will also find foods rich in vitamins and minerals. And it is that, in order to perform at its best during workouts, we cannot leave any nutrient aside. The body of athletes needs the complete package.



This fish is considered very effective for gaining muscle mass. The reason is your high protein intake, which stands at around 20 grams of protein for every 100 grams of this food.

People who want to gain muscle mass, as well as all athletes in general, can benefit a lot from omega 3 fatty acids. Salmon has high levels of omega 3, a fundamental fat for muscles. And as if that were not enough, we also find in this fish quite a few vitamins of group B.


Canned tuna

In addition to contributing around 25 grams of protein per 100 of food, tuna represents a good injection of vitamins, including vitamin A, vitamin B12, niacin and vitamin B6.

If we add to that his rich in omega 3 fatty acids (related to muscle health) it is easy to understand why this fish is so popular with bodybuilders.

Chicken breast

Chicken breast

Not getting enough protein can prevent you from achieving your muscle goals. Associated with bodybuilders, chicken breast is packed with protein, reaching 31 grams in 100 grams.

This food also provides niacin and vitamin B6. These nutrients help the body function properly during exercise.

Red meat

Red meat

Beef can increase the amount of muscle gained through strength training. The reason is that it is loaded with protein, plus B vitamins, minerals, and creatine.

Keeping your meat calories in check is a good idea even when you're trying to gain muscle. For this reason it is advisable to choose lean meats low in fat.



Eggs always appear on the lists of favorite foods to gain muscle mass. And it is not surprising, since the proteins they provide are particularly beneficial for the muscles. This food contains leucine, an amino acid that helps in bodybuilding.

Another advantage of taking eggs in relation to the increase in muscle mass is its contribution of choline, which delays the onset of tiredness during exercise. Nor should we overlook the energetic B vitamins.

Greek yogurt

yogurt for breakfast

Dairy combine fast and slow assimilation proteins. Some research indicates that this fact promotes the increase of muscle mass.

Greek yogurt is especially good in this regard. And it is that its preparation makes its protein intake greater than that of normal yogurt. Many experts advise eating Greek yogurt after training to build muscle.

More foods that help you gain muscle mass

Cow milk

The following are other foods that you should consider including in your diet if you want to gain muscle mass:

  • Milk
  • Pork loin
  • Turkey breast
  • Gamba
  • Curd
  • Protein powder

Muscle mass and vegetarianism


If you are vegetarian or vegan and need to gain muscle mass, consider non-animal foods with high levels of protein, such as peanuts, soybeans, tofu, beans, or chickpeas. Peanuts rank first with 34 grams of protein per cup, closely followed by soybeans (28) and tofu (20). The beans and chickpeas provide 15 and 12 grams respectively.

Quinoa is not as high in protein as the previous three foods (about 8 grams per cup), but it is often among the best foods for gaining muscle mass. This is because quinoa provides a good dose of carbohydrates, very important to get the energy necessary to stay active, as well as magnesium, a mineral essential for the functioning of muscles and nerves.

The same goes for brown rice. Brown rice contains only 5 grams of protein per cup, but these are combined with healthy carbohydrates They help you work out harder and for longer.

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