11 Best Muscle-building Foods for Mass Gain

Building muscles is one among the dreams of every man. For gaining muscle mass, training is the usually sought-after way. However, the secret to gain more muscle with less training lies in your nutrition. Hard training without giving a heck about nutrition is all ruins. Thinking nutritional supplements to weight gain is not always the safer option. Protein-rich foods help a lot in adding mass to your body without sacrificing your taste buds.

Here are a collection of top muscle-building foods that help building mass. Either it be for muscle mass gain or for fitness maintenance, these foods are the best bet.

  1. Lean Beef

Beef is an important perfect muscle-building food, as it has rich source of protein. It is also rich in cholesterol, zinc, vitamin B and iron content. Grass-fed cattle beef has high levels of conjugated linoleic acid and so it would boost body fat shedding and also aid in building lean muscle. The good thing about consuming beef is that it gives all the essential nutrients with fewer calories. The high level of amino acid present in beef promotes muscle growth.

  1. Skinless Chicken

Similar to Beef, skinless chicken is also an excellent source of protein. It aids in bone health, muscle and weight maintenance.

  1. Eggs

Eggs are an excellent source of high protein and are essential for body building. It also contains amino acids, choline, and vitamin D. It helps in boosting lean muscle and strength. The cholesterol from the egg yolk decreasing the LDL cholesterol compounds.

  1. Brown Rice

This is a slow-digesting whole grain, which provides a fuller stomach for a long time. It also provides the required energy for your workouts throughout the day. It tends to boost your growth hormone (GH) levels, and thus encourages lean muscle growth, strength gains, and fat loss.

  1. Milk (Organic)

Organic milk contains both whey protein and casein, which are essential for muscle building. Also milk is a rich source of amino acid glutamine. Organic milk has more omega-3 fatty acids for body building.

  1. Cottage Cheese (Organic)

Cottage cheese is a rich source of casein protein, and could be consumed before bedtime. Since it is a slow digesting protein, it prevents muscles from getting used up for the body’s need of energy. Moreover, cottage cheese is rich in vitamin B12, calcium, and other nutrients. It is advisable to get low-fat versions of cottage cheese.

  1. Oranges

Oranges are good source of vitamins and essential nutrients. It helps a lot in boosting muscle growth, strength and endurance during workouts. The best time to intake oranges are before workouts.

  1. Nuts

Whoever wishes to put on some extra pounds of muscle, few ounces of almonds or cashews would help in adding calories. Since nuts are best sources of protein, fiber, and fat, they get you lots of calories for your workouts. It can be a good workout time snacks, as it provide enough calories.

  1. Tuna and Other Fish

Fishes are rich sources of omega-3 fatty acids. They are also low in fat and high in protein. It boosts up the body metabolism and ensures proper functioning of body systems.

  1. Chickpeas

Chickpeas are best source of slow-acting carbs and fiber. Replacing your diet of rice and whole grains with chickpeas can help you bulking up and staying lean.

  1. Lentils

Lentils contain adequate amount of proteins and slow-digesting carbs. They are best when consumed with brown rice or salads. However, you can also have it as a standalone dish. Lentils promotes mass-building and maintains body energy levels.


A freelance content writer who got into blogging out of passion. A loving soul, a happy bird flying beyond horizons to reach the unreachable.

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1 Response

  1. There is certainly a lot to learn about this subject. I love all of the points you made.

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