Gaining muscle is not only about lifting weights but also requires proper nutrition. The right balance of protein, carbohydrates, and fat can help you gain muscle mass and achieve your fitness goals. Here are 10 foods that can help you gain muscle mass:.

1. Eggs

Eggs are a great source of protein, with one large egg containing about 6 grams of protein. They are also rich in all essential amino acids, which are essential for muscle growth.

Additionally, eggs contain healthy fats, vitamins, and minerals that are important for your body.

2. Chicken Breast

Chicken breast is a low-fat and high-protein food that is popular among bodybuilders and weightlifters. It contains about 30 grams of protein per 100 grams, making it an excellent choice for muscle building.

Additionally, chicken breast is rich in vitamin B6, which is essential for muscle function and repair.

3. Fish

Fish is a great source of protein and contains healthy omega-3 fatty acids that are beneficial for your health. It is also rich in vitamin D, which is important for bone health and muscle function.

Some examples of fish that are good for muscle building include salmon, tuna, and sardines.

4. Lean Beef

Lean beef is an excellent source of protein and contains essential amino acids that your body needs to build muscle. It also contains iron, which is important for red blood cell production and muscle function.

A 100-gram serving of lean beef contains about 26 grams of protein.

5. Greek Yogurt

Greek yogurt is a high-protein and low-fat food that is perfect for building muscle. It contains more protein than regular yogurt, with about 17 grams of protein per 100 grams.

Additionally, Greek yogurt contains probiotics, which are beneficial for gut health and digestion.

6. Quinoa

Quinoa is a gluten-free and high-protein grain that is rich in many essential vitamins and minerals. It is also a good source of carbohydrates, which are important for providing energy during workouts.

A single cup of cooked quinoa contains about 8 grams of protein.

7. Cottage Cheese

Cottage cheese is a high-protein and low-fat food that is perfect for building muscle. It contains about 14 grams of protein per 100 grams and is rich in calcium, which is important for bone health.

Cottage cheese is also low in calories, making it a good choice for people who are looking to lose weight.

8. Sweet Potatoes

Sweet potatoes are a great source of carbohydrates and are rich in nutrients that are important for muscle function. They are also low in calories and can help you maintain a healthy weight.

Additionally, sweet potatoes are a good source of fiber and can help you feel full for longer periods of time.

9. Almonds

Almonds are a great source of healthy fats, protein and fiber, which are important for building muscle and maintaining a healthy weight. They are also rich in many vitamins and minerals that are essential for your body.

A single ounce of almonds (23 almonds) contains about 6 grams of protein.

10. Broccoli

Broccoli is a low-calorie and nutrient-dense vegetable that is rich in many vitamins and minerals that are important for your body. It is also a good source of fiber, which can help you feel full for longer periods of time.

Additionally, broccoli contains sulforaphane, which is a compound that has anti-inflammatory properties.