If you want to stay in shape and also gain muscle mass, you need to make some dietary changes. But before we dive into the food itself, it’s important to understand how the muscle is built.

How food helps to gain muscle

Long story short, your muscle needs Proteins and Amino acids to be able to recover itself after an exercise. It is also a main building block for the muscle, which is why these two macronutrients are so important. Fats, as well ar Carbohydrates are mainly consumed when "bulking up" and lifting heavy weights. They fuel you so you have energy when exercising, allowing you to work harder and grow bigger muscles.

It goes without saying that you can't gain muscle just by eating these foods. Make sure you also have a decent exercise routine to follow. With that in mind, here are some great, healthy foods that will help you accumulate more muscle naturally!


Chicken breasts

Chicken breast contains a lot of protein, and helps you accumulate muscle mass naturally. It helps you stay in shape all while encouraging your body to grow your muscles. You do need to work out often if you want to reap the benefits here.

There are many ways to cook the chicken breasts. You can fry them, boil them, cook them in an oven or even grill. We suggest trying all of them to find which suits you, whilst perhaps avoiding the frying because of the extra fats. It's a very versatile food which definitely tastes amazing if prepared well.


Egg whites

Egg whites are also full of protein. Plenty of people disregard egg whites and that’s a shame. They are super healthy and the fact that you can gain muscle thanks to them it’s a great reason to eat them instead of just throwing to the garbage like some people do.



Tuna also has a lot of protein. And at the same time it had a very high amount of healthy fats. This helps boost your testosterone levels, which in turn increases your personal strength and endurance. If you want to be more powerful in the long run, make sure to include tuna in your diet.



Whilst perhaps more difficult to prepare and consume than others, shrimp is almost pure protein. You do need carbs and healthy fats if you want to gain muscle, but shrimp will bring you that much-needed protein. It can work extremely well, all while offering you the value and support you always needed during this process.


Rice, pasta and oats

They aren’t a source of protein, but they do have plenty of carbohydrates. This is very good for boosting the energy levels. You get to push past your limit, and that in the end will just help you gain more muscle.



Avocado is a great source of healthy fats. These are suitable for your body since they give all the nutrients you may require. It’s a very good opportunity to explore and one that can indeed pay off a lot for you. Plus avocado is widely known as a very healthy compound, so it helps you live a healthier life in the long run.

If you always wanted to gain muscle naturally and without using steroids, these healthy foods will help a lot. They are very easy to add to your diet, and they are also quite tasty. That alone makes it a very good idea to try out all these foods as you check them out and see which ones work for you. Rest assured that you will be incredibly passionate about varying your food and eating new compounds once you try them out. That’s how amazing and healthy they really are!

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