Best 5 Foods To Gain Muscle Mass

Many men throughout the world look for different ways to gain their muscle mass. Here is the list of five foods that allow you to use them in numerous ways. The right choice of food will let you cover all the required nutrients to build muscle mass. Adequate intake of nutrients plays a key role in gaining muscle mass.

When an individual has the goal of increasing the mass to their physique in the form of muscle, they may need to consider adding extra protein into their diets. There are many different forms and possibilities for adding extra protein to your diet. There are other required nutrients as well.

1. Egg

The egg is a food item that offers multiple health benefits as it contains many nutritional benefits. The egg is one of the best food items you can eat to increase your muscle mass. The egg can make a significant contribution to a healthy life. Egg contains a variety of important vitamins minerals, and other elements required to increase muscle mass.

Eggs are the rich source of cholesterol, relatively low in energy and high in vitamin A, folate, and biotin as compared to other foods that are rich in proteins. Muscles of a person need proteins in the form of amino acids and egg is the richest source of amino acids that help to sustain growth and build muscles. Amino acids are required to repair muscle fibers and build new ones.

2. Greek Yogurt

For centuries, yogurt has been eaten across the world. It is a nutritionally dense food which is made from milk. Greek yogurt is a good source of high quality protein. It is also a good source of other nutrients that are required to gain muscle mass and for the overall well being such as a high bioavailable source of calcium, iodine, phosphorus, calcium, potassium, vitamin B12, and riboflavin.

Greek yogurt can provide some useful amounts of several nutrients that help to ensure that all the nutrient recommendations are met in order to increase muscle mass. Therefore, adding greek yogurt to a diet can be a helpful choice in accomplishing a goal of gaining muscle mass.

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3. Peanut

Peanut is also an effective food for increasing the muscle mass. Foods that are rich in amino acids provide a good amount of proteins to a body. Out of 20 amino acids, 11 are non essential and are continuously synthesized in the body by interlinking carbohydrates and metabolism. The remaining 9 amino acids are essential ones that can’t be synthesized by the body by itself. Therefore, they are achieved through diet. Peanuts contain all the essential amino acids that are required for the body growth and metabolism. It helps in increasing the muscle mass in an individual. The synthesis of protein require all the essential amino acids and peanuts contain them all.

4. Soy

Soy is highly nutritional food which provides multiple health benefits to an individual. It belongs to the class of legume family that comes from the plant soybean. Soy is rich in quality proteins and provides a body an adequate amount of proteins that are required to gain muscle mass.

Soy is higher in good fat as compared to other legumes. It is mainly a good fat that includes monounsaturated, and polyunsaturated fats, including amino acids. In short, soybeans contain all the required and essential building blocks, or amino acids for gaining muscle mass. Soy is also an excellent source of calcium and iron, Calcium helps to build and maintain strong bones. Iron is important in the body to carry oxygen to tissues and cells.

5. Lentils

Lentils is one of the best food choices you can make to gain muscle mass as it constitutes the most important dietary components. Lentils are considered to be a rich source of proteins and therefore, this high protein content in lentils makes it a significant food source for increasing muscle mass. Also, lentils are the sources for some storage proteins that are regarded as biologically active proteins.

Lentils also contain essential amino acids that are important for muscle mass and for the well being of an individual.

There are many ways to gain muscle mass, but intake of essential nutrients is extremely important to accomplish a goal of gaining the muscle mass and ensure that the body is healthy. Share this post with your family and friends to educate them about the foods that can help them gain muscle mass.

Tags: How to gain muscle, How to gain muscle, Foods to avoid when building muscle

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Jim Carson

Jim Carson is the writer for the mental health section of He is certified in clinical mental health counselling and has conducted cognitive behaviour therapy for war veterans struggling with PTSD. Professionally and personally, Jim is an astute observer of human behaviour that reflects well in his work.