1. Lean Beef
This should be a staple of your diet if you want to gain muscle mass. Lean beef is
loaded with all sorts of things conducive to muscle growth, including iron, zinc
2. Skinless Chicken
Like beef, chicken is an excellent source of high quality protein, which is important for muscle maintenance and repair, bone health, and weight maintenance. And of course, there are so many ways you can cook and prepare chicken.
3. Cottage Cheese
Not many people know this, but cottage cheese is almost entirely pure casein protein.
Casein is a slow-
Eggs contain high quality protein, nine essential amino acids, choline, the right kind of fat, and vitamin D. They provide the most value for your money. And eggs are not harmful for your health, as numerous studies have already shown.
5. Whey Protein
There is a reason why whey protein supplements are the most popular supplement in the fitness industry: they provide a fast and convenient source of protein at an affordable price. Bodybuilders normally use them when they wake up, right after their workout, and mixed with some of their meals. For the rest of us, a scoop in our shakers right after our workouts can be very effective for muscle mass gains. It’s important that you still get high quality protein from whole foods, and use whey protein as a boost.
6. Tuna and Other Fish
Fish are high in protein, low in fat, and rich in omega-
Oatmeal is an great source of carbohydrates due to both its low glycemic index (GI)
value and the fact it is minimally processed. The benefits of a low-
Better micronutrient profile and more fiber
Lower subsequent energy intake (second meal effect)
In short, low-
8. Whole Grains
Whole grains digest more efficiently and provide more nutrients than refined grains. This promotes sustained energy levels and overall health. In particular, brown rice can help boost your growth hormone levels, which are critical for encouraging lean muscle growth, fat loss, and strength gains.
9. Fruits and Vegetables
Fruits and vegetables are a rich source of antioxidants, which are essential for
the healthy functioning of your immune system. They also provide tons of other nutrients,
such as vitamin C, vitamin E, and beta-
10. Healthy Fats
I know the thought of consuming fat makes some of you shudder, but good fats are
essential for muscle growth. In fact, they play an essential role in hormone production
(testosterone and growth hormones), which helps drive muscle growth and strength
gains. In addition, fats are needed for many important maintenance functions. Polyunsaturated
and monounsaturated fats are the good fats. You can find them in salmon, other fishes,
nuts, leafy veggies, oils such as flaxseed, avocados, and seeds. They are also all
rich in omega-