“You need to eat to grow”! I am sure you have heard that so many times. But what does that actually mean? Yes, you need to eat a lot, but you need to eat a certain kind of food for mass gain, and you need to eat according to a certain schedule.

Your goal should be six meals a day, and each of those meals should contain 30-45 grams of protein, and all in total, you should consume about two grams of protein per kilogram of your body weight.

You will also need a lot of carbs that will help you recover after the workouts. The diet should be planned, so it contains the best food for mass gain. We created you a list with ten types of food that are good for muscle growth. That food should be in your diet as much as possible.


170 grams of salmon contains 34 grams of protein and 4 grams of omega3 fatty acids. Those are healthy fats that reduce the inflammation of the muscle, stimulate its recovery, and help with the control of cortisol (as the level of cortisol goes down the level of testosterone rises inducing muscle growth).

A diet rich in omega 3 fatty acids helps you to transport a more substantial part of the glucose you consume in the muscles instead of piling it up like fat.


Many bodybuilders exclude beef from their diet, incorrectly thinking that it will raise the level of fat in their body. But, the same as the omega3 fatty acids in the fish, saturated fat in beef stimulates growth.

A diet deficient in saturated fat is not suitable for the growth factor of testosterone and insulin, hormones that stimulate muscle growth. Beef is also a source of cholesterol, the main ingredient that helps the body create its own testosterone. It is a good source of creatine, vitamin B, and zinc.

Best is to choose the pieces of beef without any fat because the pieces with fat can have more calories and saturated fat than one bodybuilder might need.

three whole eggs and one broken with yolk showing aligned on a yellow surface


There are different ways in which nutritionists rate the food according to its ability to stimulate growth. Eggs are on top of almost any rating list because they are very easily absorbed. The body can separate this food very quickly into amino acids. Eggs are also rich in healthy fat, saturated fat, and lecithin, which all help the body to build muscle mass.

Apple Juice

The irony of many workouts in the gym is that they decompose the muscle. However, the benefits of training show later when your body recovers and gets bigger than before.

If you drink half a liter of apple juice before the workout, you will supply your body with 45-60 grams of carbs and give it all the energy needed quickly because it contains glucose, and it will make the energy last longer since it contains fructose.


If you want to gain mass, don’t drink skimmed milk or milk with a low percentage of fat. Those are for people that are trying to lose weight. Half a liter of milk contains 16 grams of protein and 16 grams of fat.

Fats in milk are somewhat metabolic. They help with the prevention of muscle decomposition, and they do not pile up in the body as body fat. They also help the body absorb vitamin D, which helps with the prevention of cancerous diseases.

White Bread

You know you should avoid processed carbs since they have fewer fibers and nutritious ingredients, they raise the level of insulin, but white bread is a perfect food to eat straight after you have trained.

After training, you need the carbs that you can digest quickly to make up for the level of glycogen in the muscles and raise the level of insulin in order to induce muscle growth and to lower the production of cortisol.

Four slices of white bread contain about 50 grams of easily digestible carbs.


Building up mass requires a lot of carbs as fuel. What’s more important is that carbs radically change the metabolism of protein by enhancing the efficiency of the delivery of the consumed protein into the muscle, which there induces growth. The protein you consume is not that efficient in the growth stimulation without the carbs.

One cup of boiled pasta contains about 45 grams of carbs, which is a minimum that a bodybuilder needs to achieve good results.

one whle and one sliced apple in front of apple juice in a glass


How can a food that contains almost no calories, carbs, protein, and fat be useful to bodybuilders? The answer is that garlic can drastically change the hormones in your body.

The growth is connected to the consumption of the main macronutrients (carbs, protein, and fat) at the right time of day. It is also connected to the adequate hormones that stimulate growth.

Studies show that garlic, together with a large amount of protein, raises the level of testosterone and stops the decomposition of muscles. On micro levels, that is the real definition of an ideal anabolic state!


Natural yogurt made of regular milk or low-fat milk is in the category of healthy food. It would be ideal that you choose yogurt that contains an active culture of good bacteria.

Don’t search for the word bacteria on the label, though. Usually, it will say Lactobacillus acidophilus, L.casei, L.reuteri, or Bifidobacterium.

These probiotic bacteria help the body maintain a healthy balance of bacteria that are already in our body.

They also strengthen the immune system that helps us in the process of recovery and reduces the creation of agents responsible for inflammation while at the same time, increases the absorption of nutrients.

Olive Oil

We can not talk about muscle growth without mentioning olive oil. This oil controls the inflammations in the body, which is generally connected to better recovery. Olive oil also supports the level of testosterone, and like any other source of fat contains a lot of calories that help the body stay in an anabolic state. Olive oil is also very rich in healthy fat.