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It’s a pretty regular scene: Someone is working out regularly with a well-designed program but isn’t getting the results they’re looking for – whether it’s losing or gaining weight. In these cases, the first thing any competent trainer is likely to do is examine that person’s diet. It is absolutely stunning how often people neglect this vital aspect of fitness. The truth, though, is that you simply cannot out-train a poor diet.
If you’re trying to gain weight, for example, you could actually be doing more harm than good by lifting without making sure your diet is in check. Each time you exercise, you are damaging your muscles in the hopes that this will stimulate the repair work that will make them bigger and stronger. But this work cannot be properly carried out unless your body has the right nutrients in the right amounts. Nutrition, then, makes sure that you can actually benefit from all that hard work in the gym.
So, what follows is a list (in no particular order) of the best foods and best supplements for mass gains. 

Chicken Breast

This is your favorite bodybuilder bodybuilder’s clean food of choice! The reason for that is because it delivers a great amount of protein while minimizing fat content. So how much protein does chicken breast have, you ask? It contains approximately 30g of protein per 4-ounces. With that amount of protein, you see why bodybuilders pack their Tupperware with this clean food!


You won’t go wrong with your mass-building efforts when you have fish as a dish! Unlike other meat products, it has a low amount of saturated fat and contains omega 3 fatty acids in which delivers a lot of health benefits for your heart.

Also, fish is a diverse clean food because there are a variety of them to choose from. To minimize fat, be sure to bake, broil or grill your fish.

3  mass-building fish options:

1. Alaska wild salmon (27g of protein per 4-oz)
2. Arctic Char (28g of protein per 4-oz)
3. Atlantic Mackerel (22g of protein per 4-oz)

 Lean Beef

This should be a STAPLE of your diet if you want to gain muscle mass. Why? Because it is loaded with all sorts of things conducive to muscle growth. On average, a three-ounce serving of lean beef is only 154 calories, yet it provides ten essential nutrients, including iron, zinc and B-vitamins. More importantly, it provides your body with high quality protein (not all proteins are equal), and a high level of amino acid that works with insulin to promote muscle growth. For those who are trying to lose weight, this should come as great news – a 3 ounce serving of lean beef provides roughly the same amount of protein as 1.5 cups of beans, but at half the calories.

Fruits and Vegetables

As we know fruits and Vegetables are rich source of vitamins like vitamin C, vitamin E, and antioxidants. Which are necessary for your immune system.
Some Fruits and Vegetables contain fiber which helps flush out the substances your body does not need.


 Derived from milk, whey protein has been considered one of the best supplements for mass by bodybuilders and athletes for decades both because of its convenience and nutritional merit. Not only is whey a complete protein but it is also quickly absorbed and put to use. Since whey is usually purchased as a powder, it can easily be mixed in with other beverages and used to make a shake for a quick meal or snack.


Eggs always counted as rich resource of protein. which helps in building muscles very effectively. Eggs also contains vitamin D which is also required in our daily life activities. if can have Eggs in morning breakfast for an healthy breakfast.

Cottage Cheese

Not many people know this, but cottage cheese constitutes relatively pure casein protein. For those who don’t know, casein protein is a slow-digesting protein, which means it is perfect for muscle maintenance. This is useful especially for guys who have no choice but to go long periods without eating. Not forgetting, cottage cheese is also an excellent source of vitamin B12, calcium, and other important nutrients. My advice: buy the nonfat/low-fat version