Food is the fuel to develop muscles. In my experience muscle building is about 90% nutrition and 10% training also you need rest and recovery. you need micro and macro nutrients to gain mass. you need a combination of carbs, fats and protein. it's like a puzzle all parts must assemble well to gain muscle size.
- Eggs are an excellent source of high-quality protein, containing all the essential amino acids your body needs to build muscle. They're also a good source of healthy fats, vitamins, and minerals.
Opens in a new windowbritannica.comEggs - Chicken breast is a lean protein source that's packed with protein. A 3-ounce serving of chicken breast contains about 26 grams of protein. Chicken breast is also a good source of B vitamins, which are important for energy production.Opens in a new windowplatingsandpairings.comChicken breast
- Fatty fish such as salmon, tuna, and mackerel are good sources of protein and omega-3 fatty acids. Omega-3 fatty acids have been shown to help reduce inflammation and promote muscle growth.Opens in a new windowwww.heart.orgFatty fish
- Greek yogurt is a high-protein yogurt that's also a good source of calcium and probiotics. Probiotics are beneficial bacteria that can help improve gut health.Opens in a new windowbjs.comGreek yogurt
- Beans and lentils are a good source of plant-based protein and fiber. They're also a good source of iron, which is important for transporting oxygen to your muscles.Opens in a new windowchevron_rightloveandlemons.comLentils
- Beef is a good source of protein, iron, and creatine. Creatine is a substance that helps your muscles produce energy. Lean cuts of beef, such as flank steak or round steak, are good choices for muscle gain.Opens in a new windowwww.andy-cooks.comBeef
- Brown rice is a good source of complex carbohydrates, which provide your body with energy for your workouts. Brown rice is also a good source of fiber, which can help you feel full and satisfied.Opens in a new windowrecipetineats.comBrown rice
- Sweet potatoes are a good source of complex carbohydrates and fiber. They're also a good source of vitamins A and C.Opens in a new windowbbcgoodfood.comSweet potatoes
- Quinoa is a complete protein, which means it contains all nine essential amino acids. Quinoa is also a good source of complex carbohydrates, fiber, and iron.Opens in a new windowwww.loveandlemons.comQuinoa
- Nuts and seeds are a good source of healthy fats, protein, and fiber. They're also a good source of vitamins and minerals.Opens in a new windowchevron_rightwikipedia.orgSeeds
In addition to eating these foods, it's important to strength train regularly to build muscle. Strength training is a type of exercise that helps you build muscle mass and strength.