10 healthy foods to gain muscle mass

Protein is crucial for muscle growth, as it provides the building blocks (amino acids) necessary for muscle repair and growth.

Lean Protein Sources

Eggs are a great source of protein, and they also contain essential amino acids and healthy fats. The egg yolk, in particular, contains nutrients like choline that support muscle function.

Eggs

Quinoa is a complete protein source, meaning it contains all nine essential amino acids. It's also high in carbohydrates, providing energy for workouts and muscle recovery.

Quinoa

Beans, lentils, and chickpeas are excellent sources of plant-based protein and fiber. They can be included in salads, soups, and stews to add protein to your diet.

Legumes

Almonds, peanuts, chia seeds, and flaxseeds are packed with protein, healthy fats, and essential vitamins and minerals. They make for convenient, high-energy snacks.

Nuts and Seeds

Oats are rich in complex carbohydrates, providing a steady source of energy for your workouts. They also contain fiber, which aids in digestion and nutrient absorption.

Oats

Brown rice is another excellent source of complex carbohydrates. It's a great base for meals and helps maintain stable blood sugar levels.

Brown Rice

Salmon is not only a great source of protein but also provides omega-3 fatty acids, which have anti-inflammatory properties and support overall health.

Salmon

Vegetables like spinach, kale, and broccoli are packed with vitamins, minerals, and antioxidants that support muscle function and recovery.

Leafy Greens

Greek yogurt is high in protein and contains probiotics, which support gut health. It can be used as a base for smoothies or consumed with fruits and nuts for a protein-rich snack.

Greek Yogurt