For anybody looking to get in shape, they would be looking to not only rip away unsightly body fat but also to gain muscle mass in the process. That’s where many people tend to struggle. Gaining muscle mass is not an easy feat, and to combine it with losing fat is near impossible, or at least, is very, very difficult.

It is the term for the bulk if muscular tissue in a person’s body. There are three different kinds of muscle in the human body, but muscle mass almost refers to the skeletal muscle.

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.


Packed with high protein, good fats, nine essential amino acids, and vitamin D, eggs are your safest bet to build up muscles healthily.

2. Lean Beef

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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 without 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. 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.

5. 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.

6. 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.

7. 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.

8. Cottage Cheese

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.

9. 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.

10. Greek Yoghurt

Like plain yogurt, Greek yogurt starts from the same source: milk. Greek yogurt, however, has more protein (a whopping 20 g per cup) and fewer carbs (9 g per cup) than regular yogurt (16 g protein, 16 g carbs per cup).