top 10 foods for muscle mass gain

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A balanced diet has a great impact on fitness and muscle mass. Especially important are products with a high content of protein and carbohydrates. See the best of them!


Dairy is one of the richest sources of protein. Milk contains about 60 nutrients that the body is not able to produce on its own. Muscle mass gain is supported not only by the amount of protein, but also the level of carbohydrates, healthy fats, magnesium and vitamins. The lactose contained in milk speeds up digestive processes and improves the absorption of valuable micronutrients, including calcium and phosphorus.


Next to dairy products, eggs are the product with the highest protein content. What is more, this protein belongs to this type of ingredients, which is very well absorbed by the human body. Eggs are a great building block for muscle tissue, not only accelerating its growth, but also filling in the losses caused by intensive physical effort. In addition, in eggs you can find such microelements as vitamins A, K, E, D, B, potassium, zinc, selenium iodine or pantothenic acid, which has an antibacterial effect.


Low-fat product rich in carbohydrates and calories is an ideal part of the diet of any athlete concerned about muscle mass gain. One serving can provide a large portion of your daily requirement of these nutrients. Moreover, rice is a great base for healthy dinners.

Red meat

In the list of foods that support muscle tissue growth, you couldn’t miss meat, of course. The first valuable choice is red meat, such as beef, mutton or pork. Unlike poultry, red meat is higher in carbohydrates while low in fat. This type of meat is also a great source of creatinine, which is responsible for building quality muscle tissue.

Beef stew with carrots ?
Red meat is essential in the diet of any athlete. The creatine contained in it increases…

Published by 1000 tips for active people Friday, September 27, 2019


The second type of meat that should not be missing from the diet of an athlete fighting for muscle growth is poultry. Chicken breast contains about 30 grams of protein. Poultry also helps regulate metabolic processes and is a rich source of sodium, iron, potassium or zinc.


Vegetables can be an ideal alternative to rice. Potatoes contain starch, which increases muscle glycogen levels and speeds up the muscle growth process. Starchy carbohydrates can also be found in corn, quinoa, buckwheat or oats.

Broad beans

This seasonal vegetable is a great source of protein, sodium and fiber to support the digestive process. Broad beans make an ideal snack or addition to a larger meal. Other legumes such as beans, peas, chickpeas and soybeans have similar benefits.


Fish and seafood are a great way to deliciously replenish your protein levels and any nutrients, especially folic acid, zinc or vitamins A, D and E. Seafood provides the body with magnesium, which is involved in the building process of muscle tissue. When following a weight gain diet, it is worth eating oysters or shrimps and fatty fish such as salmon or tuna.

Dried fruit

Like nuts, dried fruit makes an ideal snack during the day to supplement your need for nutrients, vitamins and minerals. You can find fiber, protein, and carbohydrates in this product. They are also great to add to protein shakes or healthy desserts.


This exotic fruit is a rich source of healthy fats. Avocados also contain fiber, vitamins, potassium, copper, magnesium, iron, numerous antioxidants and antioxidants. Avocados are ideal as part of a diet to help build muscle tissue. Regular consumption of this fruit reduces the risk of heart disease and stroke.

Featured photo: Freepik

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