Many want to lose weight, others want to maintain your weight and a few want to increase their muscles. That’s why I have for you this diet that will help you gain muscle mass, a compendium of perfect foods so you show a growing body more toned and strong.

Food to gain muscle mass

Nutrition is the best kept secret to increasing levels of body mass. Foods rich in vitamins and proteins are magnificent to include them in your daily diet.

gain muscle mass

Lean red meat

Actively consume lean red meat, provides necessary and vital nutrients to your body to maximize the growth of your muscles. With only 150 calories red meat supplies your body zinc, iron and B vitamins.


It is well known to all the goodness of chicken for the body, because if you ingest without skin and regularly maintains and repairs not only your muscles but your bones and weight same. A rich way to enjoy it is seasoning with herbs and spices.

Cottage cheese

It provides your body with casein protein, slow-digesting enzyme that makes you feel more satisfied and reducing hunger levels. Similarly, the cottage cheese provides vitamin B12, calcium and other nutrients.


The intake of eggs is essential for those who want to have bigger muscles. The reason is that it contains essential amino acids, beneficial fats, and too much content of vitamin D.


Tuna and other fish will provide you with omega 3 fatty acids are essential for maintaining good health, accelerate fat loss and optimize the performance of different processes in the body including metabolism.


Oatmeal is more than perfect to assist in increasing muscle mass, it is a great source of carbohydrates, processed in a very small, decreases appetite and promotes the burning fats.


Special for increased energy, grains like rice growth hormone increase, making your muscles full of vitality powerful machines.

Fruits and vegetables

They could not miss on this diet to gain muscle mass, the group of fruits and vegetables. They contain antioxidants, vitamins (C and E in their majority) and carotenoids. Similarly are rich sources of fiber.

Healthy fats

As you read, there are fats that are very good for the consumer. They are present in fish such as salmon, nuts, avocado, flaxseed, and some seeds. They are equipped with high content of Omega 3 and 6.

You have the answer

Well, keep this complete diet to gain muscle mass and you’ll see results in no time. You can supplement this advice with optimum exercise routine that includes aerobic and anaerobic activities. Dare to show off an enviable body!