Best Healthy Foods to Gain Muscle Mass

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.  

Workout and Diet Program for Mass Gain

MUSCLE MASS GAIN PROGRAMS

There are many programs that are good for muscle hypertrophy (muscle mass growth), and in order to find most suitable for you try out some of those programs and when you see that one workout program give you good results then keep up with it for some time. 

Beside Training Programs you also must fix your Diet Plan that means that you have to make your own meal plan for muscle mass to fuel your muscles to grow. To make your muscles to grow you must consume all macro nutrients and to consume more calories than you burn, especially on training days when you have to consume a lot of protein to repair your muscles and make them grow and also a lot of carbs and good fats for energy.

You can choose from Split Body Workout Routines and Full Body Workout Routines. If you choose the first one then you will have to train at least four days a week, it would look like this:

Monday - Chest and Triceps

Tuesday - Back and Biceps

Wednesday - Rest Day

Thursday - Shoulders, Traps

Friday - Legs, Calves

This is one of usual workout programs and it is good for muscle hypertrophy but you can choose from variety of many other training programs for mass gain. 

Try Full Body Workout Program like this one:

   Monday: 

       Squat

       Bench Press

       Bent-Over Row

       Chin Ups

       Dips

   Wednesday:

       Dead Lift

       Incline Bench Press

       Military Press

       Pull Ups

       Narrow-Grip Bench Press

    Friday same as Monday, others days are rest days. 

Try out this Full Body Workout Program to increase muscle mass and strength. Exercises in this Workout Program are all Compound Moves and they are good mass builders. If you fuel your body with enough healthy calories your muscles will grow. Reps and sets range should be 8 - 10 reps for 4 sets.

Also try out StrongLifts 5x5 Workout Routine which you can find on:

StrongLifts 5×5: The Simplest Workout To Get Stronger, Build Muscle and Burn Fat

This Workout Program is great for beginners to become more stronger and it is good muscle building program. 5x5 Workout Program was first popularized by Reg Park, Arnold Schwarzenegger's idol and his program gave many bodybuilders great results.

Now, lets make great Meal Plan for Muscle Mass Gain:

Breakfast: Oat Meal with Milk, 3 Whole Eggs

Snack: Slice of brown bread and peanut butter
Lunch: Chicken and Rice
Post Workout Shake, Whey protein mixed with Carbs
Snack: Pasta with Red Meat
Dinner: Chicken and Rice

With these meals you can gain at least 2 pounds of lean muscle mass for one week. Aim to have about 35 - 40 grams of protein per big meal and about 20 for snacks. Post Workout Shakes should be caloric and full of protein. Find some Post Workout Shakes for Mass here:

Homemade Mass Gainers - Gain Muscle Mass Fast

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10 High-Protein Foods

10 Foods that are High in Protein

Why do we need consume a lot of protein every day and why is that macronutrient such famous among all Athletes? Why are all Bodybuilders and Athletes obsessed with Protein intake?

•       We need Protein to Build and Repair Muscle
•        To prevent Fat storage
•       For Strength and to be more Healthy

A deficiency of protein leads to muscle atrophy (losing muscle mass) and it bad for a function of our bodies. Protein is very important for all people in the world, men and women, adults, and children. It is not only good for Bodybuilders and Athletes but for people that have training in the gym, street workout and any other sport it is recommended to consume a lot more of protein than people that don't train any sport.

Now that we know why protein is so important macronutrient for our body and our muscles I will make a list of Food that is Highest in Protein and that we need to eat to build lean muscles and be stronger:

Chicken and Turkey Breasts

I will start with meat because meat is highest in protein calories. Lean Chicken and Turkey meat contain about 30 grams in 100 grams of meat. You can eat about 150 grams for one meal and you will consume about 45 grams of Protein for one meal. Very easy, isn’t it?

Lean Beef and Veal

As I said, meat is highest in protein and beside Turkey and Chicken meat Beef is also very high and even higher in protein calories than Chicken breasts. Beef contains 36 grams of protein in 100 grams. It contains more fat than Chicken and Turkey so try to eat only Lean Beef or Veal that are lower in fat. Don’t be very much afraid; though, you won’t die if you eat about 100 grams of beef. Red meat is not dangerous, those are just myths. Men need to eat more red meat and fats for raising of testosterone levels.

Now when I said a lot about meat products and protein calories in it I will now mention other high protein foods and their protein calories:

   Fish (Tuna, Salmon)

-          

       - 20 grams of Protein in 100 grams
       - Omega 3 Fatty Acids

   Non-Fat Cheese

-        

          - Above 32 grams of Protein in 100 grams

-         - Mozzarella provide most proteins per calorie

   Eggs (Egg Whites)

-           - 1 whole Egg provides 6 grams of Protein

-          - Egg Whites are very lower in fats than Yolks

  Nuts and Seeds (Peanuts, Pumpkin Seeds)

-         

         - Provides 30 grams of Protein in portion of 100 grams

-          - Contains good fats

-          - Great for snacks

Yogurt and Milk

-          -  Provides about 7 grams of Protein per cup

-         - Greek Yogurt contain a lot of protein calories and it is low in fat

Beans

-         - 18 grams of Protein in portion of 100 grams

Also Quinoa and Tofu.