Top 10 Foods To Gain Healthy Muscle Mass

Foods To Gain Healthy Muscle Mass

We often baffle with the idea of achieving a perfect weight as per our age and height. Weight gain supplementation is very popular among the masses especially men who are looking to bulk up their bodies. For both men and women, eating the right amounts of proteins and carb combinations can not only help in weight gain but are equally good for losing the unhealthy body weight (predominant in fat). The idea is to gain healthy muscle mass and not just fat around lean and weak muscles. A healthy body should have more muscle mass than fat so for all those who are looking to gain weight in the right areas here is a list of 10 foods that can help you build muscle mass in the most natural way. For better results try combining it with appropriate exercise to not only bulk up your body but also to gain strength and stamina.

These Are Foods To Gain Healthy Muscle Mass

Lean Beef

It has the best of proteins and amino acids required to gain healthy muscle mass. The superiority of lean beef over other high proteinaceous foods is that it provides maximum proteins and micro-nutrients with very less calories. An ideal recipe for people who want to lose the bad fat and bulk their muscles.

Lean Beef

Chicken Without Skin

It is another high quality source of proteins which is required for muscle mass growth and its repair. There are numerous healthy ways of cooking chicken. Smoked chicken, grilled chicken recipes are some of the ways to prepare chicken with low fat and minimum add on calories.

Chicken Thighs Cook

Cottage Cheese

It contains healthy casein proteins that are obtained from milk. It is a slow, digestive protein that boosts liver function and is superb for muscle maintenance. In addition to the healthy proteins present in cottage cheese, it is also immensely rich in vitamins and minerals like vitamin B12 and calcium.

Cottage Cheese


It is the most common and readily available source of proteins any person would know of. Eggs are immensely rich in as many as 9 amino acids, which help build proteins in the body. They also provide healthy cholesterol supply in the right amounts and is one of the most economical protein source. Eggs are also rich in vitamin D, an important vitamin for skeletal strength.


Whey Proteins

Whey is a byproduct of cheese production and whey proteins are a group of globular proteins that help in rapid and healthy muscle weight gain. It is popularly marketed as a dietary supplement to attract the masses. Whey proteins make for an ideal morning snack or an after work out meal as it swiftly replenishes the body’s protein reserves.

Whey Proteins


Salmon, Tuna are the best fishes to consume as they are equally good to taste and healthy. Fishes are rich in omega – 3 fatty acids. The combination of low carbs and high proteins in most fishes is ideal for any person who wants to gain weight.

Eat fish


Oats are a popular carbohydrate source, so it’s discussion here seems pointless. The reason why oats have been included in this list is that they are an ideal source of carbohydrates which the body needs along with healthy proteins to maintain the body’s musculature. What’s more, it has a low glycemic index and is absolutely fat free.

Porridge Made With Oats

Whole Grains

Whole grains are proficient in delivering a sustained release of energy to the body. They are not only healthy but also boost the body’s hormonal control which effectively stimulates muscle growth. Whole grains are ideal for weight loss as they keep the stomach occupied for a longer period of time controlling appetite and boosting metabolism.

Whole Grain and Non -Processed Foods

Fruits And Vegetables

Fruits and vegetables make for an ideal detox that your body requires while on a high protein diet. There are many byproducts of protein metabolism that your body needs to flush out otherwise these toxins build up in the blood and may damage the vital organs. These fruits are also rich in many micronutrients and healthy fibers that maintain the digestive system in shape and boost the metabolism as well.

fruits and vegetables

Healthy Fats

This may come as a shocker to some given the common belief that fat causes unhealthy weight gain. Some amount of healthy fats are always required for maintaining proper body functions. Healthy fats help supply the right calories and lubrication for the various organ systems helping them to work properly.

Healthy Fats

Fat is slowly digested in the body which acts as a stimulant for the metabolic rate. Polyunsaturated fats, monounsaturated fats, omega – 3 and omega -6 fatty acids are some of the healthy fat molecules to look for while choosing the right product. Common sources of healthy fats include fishes like salmon, nuts, flaxseeds, chia seeds, leafy vegetables and avocados.