Best foods to gain muscle mass

Effective sources of lean, quality proteins

Foods rich in lean proteins are essential for gaining muscle mass. Here are some examples:

1. Chicken: An excellent source of lean protein, especially skinless chicken breast.
2. Fish: Salmon, tuna and other fish are rich in protein and omega-3 fatty acids, which are beneficial for overall health and muscle building.
3. Lean meat: Lean beef, such as filet mignon, and lean pork are good sources of protein.
4. Eggs: They are a great source of complete protein, containing all the essential amino acids needed for building muscle.
5. Low-Fat Dairy: Greek yogurt, cottage cheese and skim milk are rich in protein and also provide calcium for bone health.
6. Legumes: Beans, lentils and chickpeas are good sources of vegetable protein, as well as providing fiber and other important nutrients.
7. Quinoa: This pseudo cereal is a source of slow-digesting carbohydrates and also contains a decent amount of protein.
8. Tofu and other soy-based meat substitutes: They are good options for vegetarians and vegans, as they are rich in protein.