Foods you should eat to gain muscle mass

One egg contains 6 to 8 grams of protein, so having eggs for breakfast is a great idea; they are also rich in vitamins, zinc, iron and calcium.

Some people like to eat only the egg white but you should also eat the yolk because it contains monounsaturated cholesterol which is good for building muscle mass.

If you eat 100 grams of chicken breast you obtain 30 grams of protein. This is a healthier and cheaper option to substitute red meat.

Also, eating 80 grams of chicken breast contains 120 calories.

Milk contains lots of proteins, such as whey protein, casein, and minor proteins.

Cheese has high saturated fat, calories, and sodium, but it is a great source of nutrients, including calcium, phosphorous and B vitamins.

You should have a healthy amount of ''good'' bacteria in the digestive tract, and many yogurts are made using active good bacteria.

Yogurt is highly nutritious and is an excellent source of protein, calcium, and potassium.

Red meat contains lots of proteins; it is an important dietary source of essential nutrients including iron, zinc and vitamin B12.

Red meat contains 15 mg of niacin per half pound. Niacin is also known as vitamin B3, and it can heighten dilation, or the expansion of blood vessels, and increase HDL or “good” cholesterol.

You can find tuna cans that contain up to about 30 grams protein, only 1 g carbs, and 0 fats per 100g.

Many people get bored of tuna easily, but there are many ways to eat it like plain tuna, tuna salad or tuna sandwiches.

Spinach is low in fat and cholesterol, and high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, and iron.

Studies made by the Karolinska Institute in Sweden found that participants who consumed 300 grams of spinach a day reduced the amount of oxygen required to power their muscles while exercising by five percent.

Many people choose nuts when trying to put on muscle weight. If you eat 1 ounce of cashew or almonds, it contains 150-170 high-quality calories.

Eating nuts immediately after your workout helps with muscle growth. So it can be a great option if you’re looking for healthy snacks.

Antioxidants are good for the body because it slows down and can even prevent the oxidation of other molecules.

You can find antioxidants in every fruit but the ones that contain the most are raisins, blueberries, strawberries, plums, oranges and red grapes.

Brown rice is a great source of carbs, it also increases insulin release, but the fats and fiber help reduce this.

The carbs found in brown rice are less likely to be stored as body fat compared with those found in white rice.

Soy protein has been found to reduce cholesterol, because they contain mechanisms such as isoflavones, endocrine effects, fiber, saponins, etc.

Recent studies have suggested soy to be as effective as whey in terms of its ability to promote gains in lean muscle mass

If you compare cereal grasses like wheat with quinoa, it is higher in fat content and can provide valuable amounts of heart-healthy fats like monounsaturated fat.

Recent studies have provided a large list of anti-inflammatory phytonutrients in quinoa.

The nutrients, fiber, and flavonoids in apples work to keep you healthy in several ways. Studies have shown several benefits of eating apples, including bodybuilding.

They help maintain a healthy digestive system and regulate cholesterol levels. These benefits can also be credited to the high fiber content of apples.

A diet rich in sodium can help prevent muscle cramps, this is very important if you’re doing lots of exercise.

Excessive sweating after heavy work raises the level of muscle problems related to an immediate deficiency of sodium levels. So be sure to have your daily intake of sodium.