If you want to gain muscle mass, you’re going to need two things: proper nutrition and consistent weightlifting workouts. Sure, you could try and bulk up by eating junk food and lifting weights every once in awhile, but if you really want to build muscles without gaining an unhealthy amount of fat, then you need to be smart about it and know what foods help promote muscle gain the most. That’s why we’ve put together this list of the top 10 foods that can help you put on mass faster than ever before.




1) Protein

Protein is an essential macronutrient for gaining muscle mass. It's responsible for repairing and building muscle tissue, so it's important to consume enough protein if you're looking to gain muscle mass. There are a variety of foods that are high in protein, including lean meats, eggs, dairy, legumes, and nuts. Incorporating these foods into your diet will help you reach your goals. However, be mindful of the amount of calories you take in per day. It can be easy to overeat on this type of food, which may lead to weight gain instead. Make sure you check the label on every food item before consuming it so that you know how many calories are in the product and make sure they fit into your daily calorie goal.


2) Carbohydrates

When it comes to building muscle, carbohydrates are essential. They're the body's main source of energy, and they help fuel your workouts. Eating enough carbs can also help improve your recovery after exercise. Aim for three to five grams of carbs per pound of body weight each day. Good sources of carbs include fruits, vegetables, whole grains, and legumes. Carbohydrates that digest quickly -- like white bread or sugar-laden sodas -- don't have much nutritional value. Slow-digesting carbs like oatmeal or brown rice, on the other hand, will provide you with sustained energy all day long.


3) Fat

Contrary to popular belief, fat is not the enemy when it comes to gaining muscle mass. In fact, certain fats are essential for helping your body absorb vitamins and minerals, produce hormones, and maintain healthy skin and hair. When it comes to choosing the right fats for gaining muscle mass, look for sources of monounsaturated and polyunsaturated fats like avocados, nuts, and seeds. Stay away from saturated fats such as those found in animal products such as beef and bacon. 

Second on our list of top 10 foods to help you gain muscle mass is protein: There's a reason why protein supplements like whey protein powder or beef jerky can be found at every grocery store in America: they're a convenient way to boost your intake of this all-important macronutrient (remember, every pound of body weight should contain around 1 gram of protein). Protein helps you recover after a tough workout, build new lean muscle tissue, and may even reduce hunger by making you feel fuller longer than carbs or fat would.


4) Water

Drinking plenty of water is essential for gaining muscle mass. Water helps to keep your muscles hydrated, which prevents them from becoming fatigued during workouts. It also helps your body to better absorb nutrients from the food you eat. Aim to drink eight glasses of water per day, or more if you are working out frequently. Your goal should be half your weight in ounces, so if you weigh 160 pounds aim for 100 ounces. Carbohydrates: Carbs are key when it comes to gaining muscle mass because they provide energy needed for exercise and maintain an anabolic state that supports muscle growth. Consuming at least 40% of your daily caloric intake as carbs will provide a constant flow of energy and create a healthy environment in the body for building lean muscle tissue.


5) Creatine (and protein powder)

Creatine is a nitrogenous organic acid that helps supply energy to cells, particularly muscle cells. It's often taken as a supplement by athletes and bodybuilders in the hopes of increasing muscle mass. Protein powder can be added to water or milk for an extra protein boost. 

A high-calorie diet: To gain weight you need a higher caloric intake than you're currently consuming so look at your diet and see if there are any foods that can be swapped out for more calories (healthy ones please). The increase in calories will help you pack on pounds.


6) Zinc

Zinc is an essential mineral for protein synthesis and cell growth, making it critical for muscle development. oysters, beef, lamb, pumpkin seeds, and dark chocolate are all excellent sources of zinc. Zinc also plays a role in regulating testosterone levels, which furthers its importance in muscle growth. aim for around 30mg of zinc per day. Oysters contain upwards of 80mg of zinc each! The oyster is not the only food rich in this mineral though. Beef, lamb, pumpkin seeds, and dark chocolate can provide ample amounts as well. Iron: Iron deficiency leads to increased fatigue and decreased physical performance—two things that nobody wants when they’re trying to get big! Some good iron-rich foods include red meat (particularly organ meats), eggs, dried fruit (raisins, apricots), nuts (pecans, almonds), spinach , kale , green beans , and blackstrap molasses .


7) Multi-vitamins

Multi-vitamins are important for gaining muscle mass because they help ensure that your body is getting all of the nutrients it needs. They can also help fill in any gaps in your diet. When choosing a multi-vitamin, be sure to select one that is specifically designed for athletes or people who are looking to gain muscle mass. These supplements will typically contain more calories and protein than the average multivitamin.


8) Vitamin D

Vitamin D is important for muscle growth because it helps the body absorb calcium, which is essential for muscle contraction. Vitamin D can be found in fatty fish, eggs, and fortified milk and cereals. To get enough vitamin D, aim to eat at least two servings of fatty fish per week, one serving of eggs per day, and/or drink fortified milk or cereal daily. -Iron: Iron is needed to transport oxygen around the body, so you need plenty if you want your muscles to work efficiently. Good sources include red meat, green leafy vegetables, poultry, beans and lentils.

-Zinc: Zinc assists with protein synthesis (the process by which cells build proteins) that help repair and maintain tissues in the body including muscles. Sources include beef liver, pumpkin seeds, oysters and crabmeat. -Vitamin B12: Vitamin B12 also helps synthesize proteins as well as red blood cells that carry oxygen around the body.


9) Calcium

Calcium is one of the most important minerals for muscle growth. It helps your muscles contract and relax, and it also helps your body store energy in the form of glycogen. Glycogen is a source of fuel for your muscles, so it’s important to have enough calcium in your diet to maintain glycogen stores. Good sources of calcium include dairy products, leafy green vegetables, and fortified foods such as soy milk and orange juice. For those who are lactose intolerant or vegan, there are many other options. Examples include tofu (if prepared with calcium sulfate), blackstrap molasses, dried figs, almonds, sunflower seeds, pistachios and spinach. These plant-based sources should be paired with vitamin D to ensure that you get enough of this nutrient too.


10) Intermittent fasting (IF)

Intermittent fasting is an eating pattern where you cycle between periods of fasting and eating. It doesn't specify which foods you should eat but rather when you should eat them. IF is a popular weight loss method, but it may also help you gain muscle mass. A few studies have found that IF can increase testosterone levels, which could lead to increased muscle mass. The most significant study on this was done in 2016 by the University of Leuven in Belgium. They assigned male subjects either a 25% calorie reduction for two days per week or intermittent fasting for two days per week (about 36 hours) over 12 weeks. The men who did intermittent fasting had significantly higher testosterone levels than those who were restricted on calories every day for 12 weeks (2).