9 Best Nutrition Sources for Lean Muscle Gain

9 Best Nutrition Sources for Lean Muscle Gain

Did you also grow up watching actors and actresses on television or men and women with great physiques on Instagram and thought, "I want to be huge and muscular like him" or "I want to look fit and have a lean body like her"? Well, that’s not going to happen while you sit on the couch eating chips and chugging drinks. You need to hit the gym, put your body through intense workouts, and all this needs to be followed by a strict and disciplined diet schedule with proper nutritious food.

So, the next question that arises is: "What should I eat to gain lean muscle mass and get that Greek God physique?" Here is a list of a few awesome foods that can help you gain muscle mass.


Eggs is the first thing that pops up in our mind whenever we talk about gym-diet. This is because, eggs are a great source of protein, with about 6g of high-quality protein in one whole egg. Also, the amino acids in eggs help increase muscle gain.


Chicken is the most popular food among bodybuilders and gym-goers to build muscle mass as it is rich in protein. Especially chicken breast, which contains 27 grammes of protein per 100 grammes of meat. Similarly, if you wish to consume similar quantities of protein and do not wish to get into the hassle of gulping big chewy pieces of tasteless chicken breast, then you can opt for sports supplements. One of the sports supplements that provides a similar amount of protein in a single scoop is whey isolate protein powder.

There are a number of brands in India and one of the brands which is making the rounds is ‘Knockout’ by Absolute Nutrition. ‘Isozime’ Whey Isolate by Knockout by ‘Absolute Nutrition’ with 27G Protein per serving for muscle building, strength, and endurance Black pepper extract for weight management, spinach extract, which will help reduce extra weight messing up your overall hard work, digestive enzymes to enhance overall metabolism and ease the digestion process for faster protein absorption.


A mix of protein, fats, and carbs are all present in nuts like peanuts and almonds. A 28g of serving contains a lot of unsaturated fat, along with 7g of protein and 6g of carbohydrates. Nuts also have other important components that help the body build protein and regulate muscle functions. 


Brown Rice 
Even though brown rice is a good source of carbs, it also contains a little amount of protein. Brown rice is gluten-free, almost as effective as whey at developing muscle, and includes essential vitamins and minerals that give you energy when you need it. 


Whey Protein
Whey is a liquid that separates from milk during cheese production. The protein part of whey is called whey protein. Whey protein is one of the best protein sources and is greatly popular among bodybuilders and fitness enthusiasts because it helps build great quality lean muscle mass and helps you fulfil your daily protein intake goals easily.

One of the best qualities of whey protein powder is its quick absorption capability, that helps in better gains. Also, to consume about 20-30g of protein from a meal, you have to clean it, cook it, and then eat it in huge amounts, depending on the source. Whereas, a good quality whey protein powder gets you the same amount in a single scoop mixed with water.


Chickpeas are packed with carbs and protein along with dietary fibers. Each serving of 1-cup or 164g of canned chickpeas contains 15g protein, 45g carbs and 13g of dietary fibers. Although chickpeas are considered to be of lower quality than animal sourced protein foods, but it can still be a great addition to your muscle-building diet plan.


Cottage cheese or Paneer
Paneer is the perfect food for you, if you like bodyweight training and are looking to gain lean muscle. This is because paneer is low in calories and high in protein and carbs. It has about 18g of casein protein per 100g of serving. So, mix it up with an adequate sleep schedule to get the best results out of this nutrition source.

To know more about how adequate sleep is important for muscle growth and recovery, check out - SLEEP: YOUR PARTNER IN ENHANCING PERFORMANCE 


Oats are a great source of carbohydrates and protein for muscle support. The best part about oats is that they can be cooked in a variety of ways, and they can also be used for breading a variety of meats and chicken.


Soybeans are a great source of vitamins and minerals, as well as protein and iron. Iron helps to regulate oxygen flow in your blood and muscles to help you get those essential vitamins to your muscles. It can be beneficial for women, especially during the time of menstruation, when iron levels are low.


Nutrition in a Nutshell
If you want to build lean muscle mass and muscle strength, nutrition is just as important as your intense workouts in the gym. Keep your calorie intake in check, including macro and micro-nutrients in your diet and all the essentials like carbs, protein, fibers, etc., and you will take a step closer to your dream physique.