Top 10 Foods To Gain Muscle Mass

Most people who train hard often forget to keep an eye on their nutrition. So what if you ate some carbs? You can burn it all off at the gym, right? WRONG! Without a proper diet, you might as well just pour your bodybuilding efforts down the drain. It is important that you consume the right amount of vitamins and minerals to fire up your muscles. Here are 10 foods that will help you gain muscle mass the right way.

1. Eggs


Packed with high protein, good fats, nine essential amino acids, and vitamin D, eggs are your safest bet to build up muscles healthily. They are available at a reasonable price and hardly have any side effects, and can be consumed in countless different ways.

2. Lean Beef


Red meat, especially lean beef is one of the top foods that will help you pack some muscles. It primarily provides you with high quality protein and essential amino acids that promote muscle growth. It is high in iron, zinc, and B-vitamins, all of which play a vital role in bodybuilding.

3. Chicken (Minus The Skin)


Just like beef, skinless chicken is a great choice if you want to pack some pounds. Packed with high quality protein that can strengthen your bones and repair your muscles, chicken can help you achieve the body of your dreams when consumed the right way.

4. Brown Rice


Known to be a slow-digesting grain, brown rice can keep you full and energetic for a longer period of time. It can speed up the growth of lean muscles by firing up your growth hormones and burning fat simultaneously. Consume it a few hours before your workout to help you train longer and harder. Most whole grains are as effective as brown rice when it comes to building muscles.

5. Cottage Cheese


Cottage cheese is an excellent choice of nutrition for those who fast for longer time periods. It is packed with casein, a great source of protein that can help keep your muscles strong. Casein is a slow digesting protein that can prevent your muscles from overworking themselves as you fast, especially during night time, thus avoiding wear and tear.

6. Spinach


Spinach is low on fat and cholesterol and is loaded with protein, calcium, iron, zinc, niacin, fiber, and vitamins A, C, E, and K. Apart from benefiting your bones, skin, and hair, spinach can do wonders to your muscles. It is a rich source of glutamine and amino acids that are essential for lean muscle growth.

7. Quinoa


One of the best high quality protein-rich foods you can ever come across, quinoa is full of fiber, magnesium, manganese, iron, and Riboflavin. It can also supply your body with nine essential amino acids, calcium, potassium, and vitamin E, all of which play an important role in muscle gain.

8. Whey Protein


Whey protein is known to be an excellent and affordable source of protein which is preferred over numerous other supplements available in the industry. It can be consumed in different ways- with your milkshake, your morning cereal, or along with your other meals. Consuming it with other foods will help boost your protein intake and keep your muscles strong and fit.

9. Oatmeal


Loaded with carbohydrates, oatmeal is rich in antioxidants, soluble fiber, calcium, and potassium. Apart from keeping your cholesterol and blood pressure levels under check, oatmeal can also help you gain muscle mass. Additionally, it can keep you satiated for a long time thus preventing you from overeating.

10. Beets


Beetroot or beet is an upcoming superfood which can enhance your athletic performance, increase your blood circulation, and keep your blood pressure levels under check. It is rich in betaine, a nutrient that can keep your liver and joints healthy, and enhance muscle strength and flexibility.