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If you thought that hitting the gym more often and engaging in intense weight training will help you build some serious muscle mass, you are mistaken. The most important factor here is nutrition. What you feed your muscles will be quite definitive of the final output, and the most important macronutrient for your muscles is protein. The damage your muscle fibers go through due to the stress of weight training is repaired with the help of a special process which requires high quantities of amino acids.

1. There’s Something Fishy!

Fish and other types of assorted seafood have pretty much always been the ‘de facto go to’ snack for many, if not most athletes, regardless of the nature or type of sport they like to compete in. This is precisely why if you want to speed your muscle building regimen, fish will have to be your standard number one source of food.
Fish are high in protein and low in saturated fats. Let us take the example of Tuna fish. It is widely acknowledged to be an excellent and highly dependable source of protein that is important in the muscle building process. Tuna actually contains 23 grams of protein per approximately 100 grams serving. And that is not all either. The protein also makes up just about 90 percent of this fish’s entire caloric value.

Then there is Salmon, which is yet another great source of protein. This fish contains approximately 62 percent protein or 20 grams protein per 100 grams serving. But mere high protein content is not the ‘sole’ (no pun intended) reason why salmon and other fish are popular. Fish are packed with healthy fats and minerals that include omega-3 fats, vitamin B, and iron.

2. Quinoa

Not everyone eats meat, but that doesn't mean that these people cannot get their share of protein. This grain is rich in protein and it contains the nine essential amino acids. And the best part about quinoa is that it is gluten-free, so it can be digested by everyone easily. Wait, it doesn't end here. Quinoa is also rich in fiber, magnesium, and iron. So this nutrient-packed food just can't be missed if you are trying to build some serious muscle mass.

3. Chicken

Chicken without even a shadow of a doubt is one of the single most popular protein-rich sources of food available today. In fact, consuming even a single skinless chicken breast would mean that the vast majority of your calories will be coming directly from the protein content available in chicken breast. A single 100 grams serving of a typical chicken breast effectively contains around 23 grams of pure protein, and this protein also makes up 90 percent of all the calories available in it as well. Add to that the fact that it has practically zero carbs and a mere 11 percent fat content and you can easily see why it is so important to include it in your diet plans as far as build muscle mass is concerned.

4. The importance of including lean beef in your diet plans

Beef is an excellent muscle building food due to the fact that it contains around 23 grams of pure protein per 100 grams serving.  Beef is a kind of protein-packed food that also contains essential amino acids along with iron, and vitamin B. Apart from that, it also contains a substance known as ‘creatine’. This is a nitrogenous organic acid that actively supplies energy to our muscles. Lean beef is an excellent choice to keep your heart healthy.

5. Cottage cheese (paneer)

Surprised, aren't you? Well, it's true! A number of bodybuilders out there opt for cottage cheese. However, it is also rich in fat. So opt for a low fat or fat-free version of cottage cheese. Half a cup of low-fat paneer contains 14 grams of protein and less than 2 grams of fat. What's more, paneer is delicious! So this is a win-win situation for you.

6. Almonds

Almonds are a highly nutritious snack that is a pretty rich source of vitamin E, magnesium calcium, and potassium. They also contain around 22 grams of protein in a typical 100 grams serving (13% of the protein in total calories). They also leave you feeling pretty full so that you don’t over-eat while being on a strict dietary regimen.

7. Lentils

Lentils are yet another rich source of protein. Not only they improve digestion but also help maintain a strong and healthy heart. Its high protein content (100 grams contains 25 gram of protein) makes it an ideal food for anyone trying to build muscle mass.

8. Eggs

This protein-packed food simply can't be missed!

For any person who is on a fitness spree, eggs are a must. They will help you gain better muscle mass, improve your overall strength and not just due to protein, cholesterol in the yolk also plays an important role.
eggs are rich in vitamin b12