Top 7 Foods to Gain Lean Muscle Mass

Nutrition and physical activity are critical if you wanna gain lean muscle. Without the proper nutritional support, your progress will stop. If your goal is to gain muscle, You should be exercising regularly and eating more calories each day from muscle-building foods. With that said, here are top 7 foods for gaining lean muscle mass.


Eggs contain high-quality protein, healthy fats and other important nutrients like B vitamins and choline. are made up of amino acids, and eggs contain large amounts of the amino acid leucine, which is particularly important for muscle gain. Also they are really inexpensive and widely available.

Chicken Breast

There’s a good reason why chicken breast is considered a staple for building lean muscle.They’re packed with high quality protein. With each three ounce or 85 gram serving containing about 26 grams of high quality protein.

They also contain generous amounts of the B vitamins niacin and B6 which maybe particularly importantif you’re active. These vitamins help your body to function properly during physical activity and exercise,which is, of course, necessaryfor optimal muscle growth.


Many different varieties of beans can help with muscle gain. Popular varieties, such as black, pinto and kidney beans, contain around 15 grams of protein per cup of cooked beans, or about 172 grams. They are excellent sources of fiber and B vitamins, in addition to being high in magnesium, phosphorus and iron. For these reasons, beans are a good source of plant-based protein to add to your diet.

Cottage Cheese

One cup or 226 grams of low-fat cottage cheese packs 28 grams of protein,including a hardy dose of the important muscle building amino acid, lucine.Now, like other dairy products,cottage cheese can be purchased with varying fat contents.High-fat versions like creamed cottage cheese provide more calories, of course.Choosing which type of cottage cheese to have,of course, just depends on how many more calories you wanna add to your diet.


In addition to 20 grams of protein per three ounce serving, tin tuna is also rich in Vitamin A and some B vitamins as well as, of course, omega-3 fatty acids, which may support muscle health. This may be particularly important for older adults. Research shows that omega-3 fatty acids can slow the loss of muscle mass and strength that occurs with age.


Salmon is a great choice for muscle building and overall health. Each 3-ounce or 85-gram serving of salmon contains about 17 grams of protein, almost 2 grams of omega-3 fatty acids and several important B vitamins. Omega-3 fatty acids play an important role in muscular health and may even increase muscle gain during exercise programs.

Protein Powder

Last but not least is protein powders. Now, while any good diet should focus on whole foods, there are certainly scenarios where supplements, particularly protein powders, can be particularly useful. If you struggle to get enough protein from food alone, you could consider adding protein shakes to your daily routing in between meals, not in place of meals, that is. Dairy protein powder, such as whey and casein are some of the most popular, however there are other options, too. Some protein powders use soy or pea or beef or chicken protein. So there you have it. To reach your goal of gaining lean muscle, you need to lift heavy weights regularly and, of course, eat extra calories from nutritious, high protein foods like the ones I mentioned.

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