Foods to Help Pack on Muscle Mass

Who doesn’t want to have larger muscles and pack on muscle mass? It’s the reason we go to the gym, and it’s the reason that we spend all that time lifting weights.

The good news: there are a few foods that are guaranteed to help you gain muscle mass. Once you’ve built the mass, you’ll find it’s much easier to turn it into hard muscle via your workouts. Here are the foods that you should eat if you want to build muscle:

Red Meat

No food can beat the muscle-building power of red meat. It’s loaded with zinc, B-vitamins, and iron, all of which fuel your muscle growth. Leaner cuts of beef are the best to eat, and they’re not too high in calories. You’ll get complete proteins from the beef, and you’ll find that there is an amino acid in red meat that will actually help the insulin in your body to promote the healthy growth of new muscle cells.

Cottage Cheese

One of the reasons that cottage cheese is so great is due to the fact that it’s low in calories, but it’s also anĀ  excellent source of casein protein. This slow-digesting protein is good for maintaining your muscle growth for hours after a workout, and you’ll find that it’s loaded with calcium, B-vitamins, and a host of healthy nutrients.


Who doesn’t love a good bit of chicken breast with just about any meal? Skinless chicken breast is one of the best meals for bodybuilders, as it’s fairly low in calories but high in protein. You’ll find that it’s also one of the most versatile meats out there, and you can make it any number of ways.

Whey Protein

There’s a reason that bodybuilders are always taking supplements, and that reason is because they need more protein. Whey protein supplements contain lots of fast-acting amino acids, which will help to increase muscle growth immediately after a workout. You’ll find that it’s just a “supplement”, and not something to rely on entirely for muscle growth. Pairing it with a healthy diet is the key to packing on the pounds of muscle.


If you want one of the best, low-calorie sources of protein, you’re definitely going to want to eat eggs. If you only eat the egg white, you are just eating 15 calories. The number goes up to 80 or so if you add in the egg yolk, but you get more protein as well. Eggs contain all the amino acids your body needs to build muscle, along with Vitamin D, healthy fats, and an important nutrient called choline. Basically, if you want to be healthy, you need to start eating more eggs.


Tuna may be the best, but salmon, mackerel, and other fish aren’t too far behind. Fish is loaded with healthy fats, as well as protein and minerals that your body can’t do without. Tuna and salmon are both excellent sources of Omega-3 fatty acids, which speed up your metabolism and promote healthy fat burning.

Whole Grains

If it’s not white, you’ll find that it’s the healthy choice. Whole grains are loaded with fiber, which means that they’re much healthier than the refined, fiberless white grains. They’ll give you lots of energy, which will last for much longer.


Oats are one of the best sources of the carbs your body needs to produce energy, and it is fairly low on the Glycemic Index – meaning it’s not going to cause problems with your blood sugar levels. It gives you lots of fiber, is very filling, will prevent hunger later on, and will increase the amount of fat you burn. It’s basically a weight loss, muscle building superstar, and should be included in your diet every day!

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