6 foods to build muscle fast

Physical exercise is crucial to gain muscles. In addition to physical exercise, you also have to provide your body with the right amount of nutrition required by it to gain muscle mass fast. You can get these nutrients from different supplements, but some of the supplements today also come with a number of side effects. It is better to intake the whole and natural food to gain muscle mass fast and safe.

Following is the list of some foods you should eat to gain healthy muscle weight fast.


Eggs are the most common food among the people who want to gain muscle mass. This is because eggs contain a high-quality protein in addition to Vitamin A, E, K, B12, riboflavin, choline, and folic acid. The amino acid is essential for gaining muscle mass, and amino acids are building structures of protein, and as eggs contain a huge amount of protein, they help us gain muscle mass fast.


Greek your encompasses a high-quality protein. It’s also a mixture that is made of ‘fast-digesting whey protein and casein protein. Researchers depict that the people who experience increased in muscle mass, take fast- and slow-digesting dairy proteins. Greek yogurt also keeps approximately double the amount of protein that is present in regular yogurt.

You can snack on Greek yogurt after your workout or before going to bed because it may be fruitful owing to fast and slow-digesting proteins.


Salmon is a high-fat fish, and it is ideal for you if you are active or want to gain muscle weight because it is a high-calorie food. Salmon consists of omega-3, fatty acids, vitamin D, and calcium. Omega-3 plays a vital role in maintaining muscle health during muscle gain training, and it also helps you gain muscle mass faster.


Almonds are packed with Vitamin E. About 170 grams of almonds provide your body about 16g of protein, and a huge amount of vitamin E. Almondsfurther includes phosphorus and magnesium. Phosphorus present on almonds encourages your body to use carbohydrates as source energy while it is at rest or while working out.
Almonds should be taken in a moderate amount as they contain a lot of calories.


Chicken breast is an ideal food for muscle gain as it is packed with proteins, and it is easy to prepare. Chicken breast also contains a good number of vitamins B which plays a crucial role in keeping you active. Research has mentioned that high protein diets, based on chicken breast, are significant for fat loss.


Cottage cheese is a good source of high-quality protein. High-fat versions of cottage cheese, such as creamed cottage cheese, provide more calories. You can choose the type of cottage cheese which suits your daily calorie intake. But no matter which model you select, cottage cheese will still make a healthy high-protein snack.

Many foods are rich in protein and help you gain muscle mass, but the foods listed above will also provide your body with the required vitamins and minerals to stay active and healthy.