The 7 Best Foods for Lean Muscle Mass Building


Nutrition and daily workout are the most important things for muscle mass building.

To get started, it is essential to challenge your body with exercise. However, without proper support for a healthy diet, your progress will stagnate. Suppose you are trying to get the size. In that case, you can spend two hours in the weight room, planning to set up after the set. Still, it won’t mean much if you don’t eat muscle-focused foods—actions: to break down muscles through training and to rebuild them with nutritious food.

High protein clean foods are essential for muscle gain, but carbohydrates and fats are also a vital energy source. If your goal is to gain quality muscle mass. In that case, you should focus on exercising regularly and eating more calories each day in your diet.

Below are 10 high protein foods you can eat to support muscle mass growth.

1. Chicken Breast


There is a good reason why chicken breasts are considered the basis for gaining weight.

They are packed in protein, with 100-grams, each containing about 31 grams of high-quality protein.

Chicken breast also contains a good amount of Magnesium, vitamins B, niacin and B6, iron and good fats, which can be very important for muscle building.

These vitamins help your body function properly during exercise and necessary for good muscle gain.

Also, some studies have shown that high-protein foods containing chicken can help with fat loss.

The cost is efficient, easy to prepare, and full of protein; chicken breasts are suitable for muscle mass building. 

2. Egg


Eggs contain high protein levels, healthy fats and other essential nutrients such as B vitamins and choline.

Eggs contain many amino acid and this amino is essential quality muscle gain.

Also, B vitamins are essential in various processes in your body, including energy production.
100 grams of eggs contains about 13 grams of protein, Vitamin D, Cobalamin, Vitamin A, Calcium, Vitamin B-6, Iron, Magnesium and healthy fats.

3. Salmon


Salmon are best known for their omega-3 fatty acids. It is an excellent choice for building quality muscle mass and overall health.

Each 100 gram of salmon contains about 20 grams of protein, about 2 grams of omega-3 fatty acids and many essential B – B6 vitamins.

Omega-3 fatty acids play an essential role in muscle health and can also increase muscle gain during exercise.

4. Whey Protein

While any nutritious diet should focus on a balanced diet, there are times when dietary supplements can help.

Suppose you strive to get enough protein from a diet alone. In that case, you may want to consider adding protein movements to your daily routine.

Whey protein powders, such as whey concentrate, isolate whey, casein, are some of the most popular.

You can find different types of protein online.

5. Tofu


Tofu comes from soybeans, the perfect source of vegetarian protein. They also contain large amounts of other nutrients and can be used in a variety of recipes.

Each 100 gram serving of raw tofu contains 8 grams of protein, 4.8 grams of fat and 2 grams of carbohydrates.

Tofu is also a vital source of iron, calcium, magnesium essential for muscle function and bone health.

For all these reasons, a diet high in soy protein is a good choice for vegans and vegetarians.

6. Cottage Cheese


One cup of 100 grams of packets of low-fat cottage cheese contains 11 grams of protein, including a decent amount of amino acid leucine essential for muscle building.

Like other dairy products, cottage cheese can come with different fat content. High-fat varieties like cottage cheese with cream contain a lot of calories.

7. Soybeans


100 grams of cooked beans contains 13 grams of protein, healthy fats and several vitamins and minerals.

Soybeans are an excellent source of vitamins K, iron and phosphorus.

Soybeans have been shown to support heart health.

These vegetarian food is a very good option for gain lean muscle mass for vegetarian diet


Eating a lot of food can help you gain lean muscle mass. Many of them are high in protein and allow your muscles to recover and grow after exercise.

However, it is also essential to use carbohydrates and fats to provide fuel for exercise and fitness.

The most nutritious foods on this list contain vitamins and minerals that your body needs to function correctly.

To achieve your goal of gaining lean muscle mass, focus on regular exercise and eat as many calories each day from a nutritious diet like the one in this article.

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