If you want to gain lean muscle mass then you need a workout program for hypertrophy (muscle growth) and a diet plan for muscle gain. Your diet plan should consist of only healthy foods, so no junk foods and sugars. They are only bad for your health, and they don't build muscle, they build body fat.
In order to build muscle mass, you need to consume all three macronutrients every day, in every meal. Macronutrients are Proteins, Carbohydrates, and Fats. Protein is a nutrient that is most important for muscle growth and you should eat Foods that are Rich in Protein. For muscle growth, best macronutrients ratio is 40% of Carbs, 30% Proteins, and 30% Fats. For example, if you consume 3000 calories daily and you are in caloric surplus, which is necessary for bulking, you will split those calories into 1200 calories from carbohydrates, 900 calories from fats and 900 calories from proteins. You need to include fats in your diet, and only fats that you need to avoid are trans-fats. Also, you should only eat foods that consist of slow-digesting carbs. When it comes to protein, eat any kind of protein.
FOODS YOU SHOULD EAT TO GAIN MUSCLE MASS
Foods that are high in Protein:
- Lean Chicken and Turkey Meat
- Lean Beef and Veal Meat
- Egg Whites
- Fish (Tuna, Salmon)
- Low-Fat Dairy
Besides food, you can also add Whey Protein Supplement in your diet plan. Add one scoop in your post workout shake and you will consume 30 grams of protein. You can also make your own Homemade Mass Gainer, which is very good for faster muscle gains.
Foods that are the best source of Carbs:
- Oatmeal
- Brown Rice
- Sweet Potatoes
- Whole Grain Bread
- Whole Grain Pasta
- Fruits
- Green Leafy Vegetables
Carbohydrates sources that you should avoid are cookies, cakes, white rice, white potatoes and especially white bread.
Best sources of good Fats:
- Nuts
- Avocado
- Olive Oil
- Peanut Butter
- Foods that are rich in Omega-3
Nuts are a great choice for snacks, for example, Peanuts and Almonds are a good source of proteins and good fats. They are high-caloric and very healthy. Peanut butter is also great for building muscle mass with about 600 calories per 100 grams and 30 grams of protein in the same dose.
Now that you read which foods are the best for gaining muscle mass, check out my articles about Workout for Muscle Mass and you are ready to make some serious gains.
FOODS YOU SHOULD EAT TO GAIN MUSCLE MASS
Foods that are high in Protein:
- Lean Chicken and Turkey Meat
- Lean Beef and Veal Meat
- Egg Whites
- Fish (Tuna, Salmon)
- Low-Fat Dairy
Besides food, you can also add Whey Protein Supplement in your diet plan. Add one scoop in your post workout shake and you will consume 30 grams of protein. You can also make your own Homemade Mass Gainer, which is very good for faster muscle gains.
Foods that are the best source of Carbs:
- Oatmeal
- Brown Rice
- Sweet Potatoes
- Whole Grain Bread
- Whole Grain Pasta
- Fruits
- Green Leafy Vegetables
Carbohydrates sources that you should avoid are cookies, cakes, white rice, white potatoes and especially white bread.
Best sources of good Fats:
- Nuts
- Avocado
- Olive Oil
- Peanut Butter
- Foods that are rich in Omega-3
Nuts are a great choice for snacks, for example, Peanuts and Almonds are a good source of proteins and good fats. They are high-caloric and very healthy. Peanut butter is also great for building muscle mass with about 600 calories per 100 grams and 30 grams of protein in the same dose.
Now that you read which foods are the best for gaining muscle mass, check out my articles about Workout for Muscle Mass and you are ready to make some serious gains.
