10 Foods You Should Eat If You Want To Gain Muscle Mass

Developing muscle mass is a process that requires exercise and good nutrition. Both must work together to achieve the best results.

In this article we will show you which are the best foods you should eat if you want to gain muscle mass and if you are starting to train to tone and define your body.

Also, this information will also be useful for those people who have been exercising for some time, but have not managed to increase their muscle mass. This may be due to the fact that they have missed the most relevant part when carrying out their workouts: to follow a balanced, balanced and healthy diet.

In order to gain muscle, the feeding should not be left aside. This is as important as the training, since both elements complement each other.

What should I eat to gain muscle mass?

People who perform daily physical activity should follow a diet rich in macronutrients and essential micronutrients for the body.

The main nutrients that provide much of the metabolic energy to our body are carbohydrates, proteins and fats. They also serve for other vital functions of the organism.

The energy provided by the macronutrients is distributed as follows:

  • Carbohydrates: 1 gram contains 4 calories.
  • Protein: 1 gram is equivalent to 4 calories.
  • Fat: 1 gram contains 9 calories.

10 foods to gain muscle mass


The specialists assure that the daily caloric intake of carbohydrates of an adult should not exceed 50%. For this reason, it is recommended to consume the following sources of carbohydrates that are good for your health:

  • Vegetables
  • Fruits
  • Potatoes
  • Cereals and grains.

These foods provide carbohydrates of the “complex” type. Unlike “simple” carbohydrates, these release their sugars slowly without producing spikes of glucose that accumulate as fat.

2.Comprehensive products

They are a great source of complex carbohydrates and will help you keep your appetite sated for a longer period of time.

  • They are rich sources of minerals, will provide a solid dose of fiber, promote your intestinal health and regulate cholesterol levels.


Proteins are molecules made up of essential, semi-essential and non-essential amino acids that our body is not capable of creating on its own. Therefore, it is essential that you do not miss the necessary daily doses in your meals.

Most of the protein (60%) accumulates in the muscles of your body, so you should eat about 1 gram per day of this macronutrient per kilo of body weight. The foods rich in protein are:

  • Dairy products.
  • Meat
  • Eggs
  • Vegetables
  • Fish and seafood.
  • Into products
  • Soy foods.


Fats contain minerals and vitamins essential for our body. They should represent around 30 or 35% of your daily caloric intake.

You can distribute them, for example, as follows: between 20 and 25% of unsaturated (nuts, olive oils, flaxseed, wheat germ, fish, and avocados) and maximum 10% of saturated (dairy, butter, butter of coconut).

  • You should preferably consume healthy fats, avoiding harmful trans-type fats.

5.The egg is indispensable

The egg is one of the best known foods and you should include in your diet to gain muscle mass. It stands out for its protein content and good fats.

Therefore, it is not advisable to eat the egg white, as the yolk is also full of proteins and vitamins. It is a product loaded with nutrients.

6.Chicken breast

Although the other parts are also good, the chicken breast is rich in protein, because for every 100 grams we can provide up to 23 grams of said macronutrient.

It digests very easily because it does not provide much fat, so you will not feel heavy. To avoid extra calories, try to prepare it on the grill.


Tuna is also rich in protein; it is metabolized more easily and is ideal for all those who do not yet know how to increase your muscle mass companion.

  • It also contains high amounts of omega 3, so it is beneficial for cardiovascular health.

8.Brown rice

Brown rice is much more beneficial than white rice. The first contains a greater amount of vitamins and fibers, ideal for this to be the perfect companion in your meals.

  • Per 100 grams of cooked rice we obtain about 350 kcal, 7 g protein, 74 g carbohydrate, 2 g of fiber and 2 g fat.


This cereal contains a large amount of essential macronutrients for our body, especially to increase muscle mass.

However, if you are not used to this food it is advisable to introduce it progressively into your diet. Its presence can cause constipation in the initial periods.

  • For every 100 grams, there are 352 kcal, 11 g of protein, 55 g of hydrates, 9 g of fiber and 7 g of fats, approximately. You can take advantage of it at breakfast.

10.Nuts and fruits

Either almonds, nuts or any kind of seed such as flax, quinoa, chia or sesame. These nuts provide proteins, healthy fats and carbohydrates of excellent quality. Therefore, a balanced and balanced diet must have, at least, one of those.

  • The most recommended fruit in a diet to gain muscle mass is the banana. Not only does it provide a good amount of potassium, but it actively participates in the formation of the muscles and their respective functions.
  • Likewise, it favors the storage of carbohydrates that will later be transformed into energy. It is an ideal fruit for pre and post training.

On the other hand, if you want to lose weight, the apple is perfect because it provides very few calories. It is advisable to eat between 2 and 4 fruits a day.

We hope that all these tips will help you to increase your muscle mass as you wanted long ago. Remember that feeding is a very important part of training. If you feed yourself badly, you will not achieve the results you are looking for.

Recommended Site: https://en.wikipedia.org/wiki/Muscle_hypertrophy