Good nutrition and physical activity are pivotal in building your lean muscle mass. Eating a spectrum of nutritious foods, aids in the development of lean muscle mass.

Protein Rich Foods

While protein-rich foods are quintessential for building the muscle mass, right amount of carbohydrates and fats are also needed for providing energy. Remember to drink ample water throughout the day.

Never go on crash diet as it will not help you in building lean muscle mass. The body requires a steady supply of energy, when calories are restricted, muscle tissue serves as a fuel to the body, making it tough to build muscle mass in the long run.

Furthermore, starvation will only increase fat storage and eats away the muscle, so focus on regular workouts and include energy dense foods which help in building lean muscle mass.

Top Foods To Build Muscle Mass


Eggs are a complete source of protein that contains all 9 essential amino acids required for building the muscle. Leucine is one of the essential amino acids in eggs that are vital for gaining the muscle mass. In addition, B vitamins play a vital role in metabolism and energy production.


Yogurt is not only a good source of protein but also a blend of gut healthy whey proteins including fast digesting whey proteins and slow digesting casein proteins. Studies show that muscle mass builds in people who take a blend of both fast digesting whey and slow digesting casein proteins. Greek yogurt contains a double amount of proteins as compared to regular ones that can be eaten as a snack before or post workout.

Soy Beans

Soybeans are a good choice of legumes for vegetarians to gain muscle mass, like a half cup of cooked beans, contains 14 grams of protein, healthy fats, vitamin K and essential minerals -calcium, iron and phosphorus.


Salmon is a preferred choice of lean protein for building the muscle mass. A serving of salmon provides you with 17 grams of protein, healthy omega 3 fatty acids and essential B complex vitamins. Omega 3 fatty acids play a crucial role in building muscle health and gaining muscle mass during workouts.

Cottage Cheese

Low fat cottage cheese is loaded with proteins, a cup of low-fat cheese contains 28 grams of protein that includes muscle building protein leucine. Always prefer low-fat cottage cheese as a great muscle building snack option post workout.